Ultimate You Change Centre


Mum always told you to eat your greens sot that you would grow up big & strong…but what’s so great about green cruciferous veggies?

Firstly what are Cruciferous Vegetables?

Cruciferous vegetables are part of the Brassicaceae family that come in a variety of shapes, sizes and colours. They contain glucosinolates (which are nitrogen & sulfer containing) give cruciferous vegetables their taste & aroma.

Which greens are green cruciferous vegetables?

These include kale, spinach, broccoli, brussel sprouts, bok choy and cabbage.

Why are they so good for us mum?

These veggies contain a vast amount of important nutrients such as iron, folate, fibre, zinc, potassium, vitamin C, selenium, calcium, phytochemicals, anti-oxidants and more!

What are their benefits? 

  • Cancer fighting: contain Isothiocyanates that reduce the production of carcinogens in the body, prevent normal cells from becoming cancerous and protect our DNA
  • Lower blood cholesterol AND the risk of type 2 diabetes: with its high fibre content
  • Fight infections: Zinc & vitamin C are two crucial immune boosting nutrients
  • Promote weight loss: with being a high fibre low calorie source of food
  • Effective for wound healing: containing vitamin K which is needed for blood clotting
  • Promote eye health: lutein and powerful antioxidant prevents macular degeneration
  • Maintain & promote red blood cell health: Containing Iron and vitamin C, this allows for optimum iron absorption
  • Promote bone health: with its calcium content
  • Healthy skin: with vitamin A, C and zinc your skin will glow
  • Growth & development: folate and the other b vitamins are essential growth and new cell and energy production
  • Improve your mood: containing B6 which promote serotonin & reduces PMS symptoms

What are the best ways to eat green cruciferous veggies?

  • Steamed broccoli, brussel sprouts, and bok choy on the side of a lea piece of fish
  • Green smoothies – kale, spinach, banana, coconut water, chia seeds and agave
  • Spinach, pumpkin and pine nut side salad
  • Green Vegetable stir fry with ginger and garlic



Sinead Smyth is a Qualified Clinical Nutritionist with a Bachelor of Health Science Degree in Nutritional Medicine, and an Australian member of the Shadow Olympic team for the London 2012 Games for Taekwondo. Sinead most passionate about the power of natural foods and supplements in weight loss and health, about how foods can fuel, energize and heal the body, as well as maintaining general wellness.