5 Ideal Cruciferous Vegetables To Lose Weight

Cruciferous vegetables are low in calories, diuretics and rich in vitamins and minerals, so they provide several benefits.
5 ideal cruciferous vegetables to lose weight

Cruciferous vegetables are rich in protein, very nutritious and cleansing, and low in energy density. Best of all, they  have a great satiety power due to their high fiber content  . All of this makes them perfect for losing weight.

You’ll find it’s not that complicated to include them in your daily life, and you can do it in a delicious way.

cruciferous vegetables

1. Watercress


Watercress is a plant with a high percentage of vitamins, minerals and fiber that help to eliminate excess fat. It has diuretic effects, so it  helps to discard excess fluids and cleanses the body  by increasing intestinal motility.

We recommend that you include a cup of watercress (55 g) in your diet at least once a week. If you don’t like its taste or aren’t used to it, try using it in your juices or fresh water. The simplest recipe is as follows:

watercress water

This water is perfect for cooling off with a different flavor. You can add some mint if you want a nicer taste.

  • 1 tablespoon of washed and disinfected watercress (15 g)
  • 1 glass of water (200 ml)


  • Leave the watercress in the water overnight.
  • In the morning, strain the water and drink.

2. Broccoli

The second of the cruciferous vegetables is low in sodium and high in fiber . It is recommended for weight loss as it provides few calories (only 25 per cup) and also has a high nutritional content.

Its flavor adapts easily to other foods, so it’s easy to incorporate it into recipes.

Salmon with cooked broccoli

Use the following recipe for excellent quality protein, vitamins and minerals.



  • Marinate the salmon with a tablespoon of olive oil, half the rosemary and salt to taste for twenty minutes.
  • Fry the onion until transparent.
  • Add the raisins and the remaining rosemary.
  • Gently stir over medium heat until golden.
  • In a saucepan, cook the broccoli in boiling water.
  • Fry the salmon without adding more oil.
  • Serve the salmon garnished with raisins, broccoli and onion.

3. Brussels sprouts

Green juice

We know that not everyone is used to eating Brussels sprouts. However, you should know that they are rich in vitamins and minerals. As for their preparation, the key to preparing these cruciferous vegetables is  not to cook them for too long to avoid having a bitter taste.

Brussels sprouts in butter



  • In a pan, put the butter to melt.
  • When the butter is liquid, add the sprouts and saute.
  • Add salt and pepper to taste.
  • You can serve this cabbage with a

4. Cauliflower

The following of cruciferous vegetables allows you to lose weight by being low in calories. Its high water and fiber content  helps regulate intestinal transit and is satisfying. Contains vitamins B, C, E, iron, folic acid and allicin, so it reduces heart disease.

Cauliflower Pancakes

These pancakes are delicious and very easy to prepare. They are perfect for kids who don’t like to eat vegetables.



  • Cook the cauliflower so that it is al dente and cut into pieces.
  • Mix the beaten egg, flour, salt, garlic, parsley, pepper and yeast in a bowl.
  • Add milk little by little to form a thick mass and add chopped cauliflower.
  • Let it sit for at least 30 minutes.
  • Take the dough into small balls and knead to form discs.
  • Fry pancakes on both sides in hot oil until golden.
  • Serve the pancakes with vegetables.

5. Cabbage


Cabbage is a cruciferous vegetable that contains a good supply of vitamins C and K, folic acid, potassium and magnesium. Its carbohydrate content is low , so you can eat as much as you like.

Cabbage soup



  • Wash, disinfect and cut vegetables into easy-to-handle pieces.
  • In a saucepan, add enough water to cover the vegetables and cook for 10 minutes.
  • Add salt and pepper to taste.
  • Let it cook over low heat for 30 minutes until it reaches the desired consistency.

Include cruciferous vegetables in your diet and maintain a healthy lifestyle

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