Cruciferous foods have a reputation to protect. That’s because they’re known for their disease-fighting, diet-friendly properties. Broccoli, cauliflower, Brussels sprouts, kale, cabbage and bok choy are all cruciferous vegetables. When it comes to health benefits, these veggies are chock full of phytochemicals, vitamins, minerals and fiber. What they are most known for is their ability to lower the risk of all kinds of cancer – from breast cancer to prostate cancer. These veggie delights assist in a very important process by which the genes GSTM1 and GSTT1 found in the body eliminate isothiocyanates, the beneficial chemicals found in these cruciferous vegetables. But the more veggies you consume, the more likely you are to have inactive GSTT1, allowing the isothiocyanates to stick around.

While some health experts recommend eating at least five servings of cruciferous vegetables a week, others recommend two to three cups of fruits and vegetables a day. But there are other reasons to crunch and munch. Filling up on foods such as broccoli, carrots, apples and other foods that require plenty of chewing is a slick way to boost health and weight loss. These fruits and vegetables are low in fat, high in fiber, calcium, vitamins A and C, and more. Thanks to the fiber, you’ll not only feel fuller for a longer period of time – you’ll also lower your cholesterol and your risk of heart disease. These veggies also aid in relieving constipation and other digestive issues. In addition, they require more effort to eat and they fill you up faster. Plus, you’re not consuming an excessive amount of calories.