Cabbage, colliflower, broccoli, Brussels sprouts and red cabbage are part of this vegetable family. They are common in Spanish cooking and a frequent ingredient in traditional dishes. But besides their culinary qualities, these are very healthy foods that help fight serious diseases. In fact, since ancient times they have been used to purge and cleanse the body, ease intestinal ulcers and fight rheumatic diseases and anemia. These are just some of the qualities of the cabbage family.

So-called cruc�feras, a term which refers to the vegetables' flowers, which are shaped like a cross, contain a large amount of water: about 80% of their weight is water, in which a variety of minerals are dissolved. They are especially rich in potassium. Brussels sprouts have 300 mg per 100 grams, while colliflower has 140 mg per 100 grams. These vegetables are also know for their concentrations of calcium, phosphorous and magnesium, and have copper, sulphur, zinc and magnesium, although in smaller amounts. This combination of minerals benefits the heart because potassium is essential for the organ to beat properly. Potassium is also involved in transmission of nerve impulses, balancing arterial pressure and correct hydration of the body. Although these vegetables have a lot of calcium, they also contain oxalates, compounds which keep it from absorbed totally.

In general, green varieties such as Brussels sprouts or broccoli are richer in minerals than white ones like colliflower. However, the latter has a lot of fiber, which is just right for good intestinal functioning and preventing hypertension. In general these vegetables make the stomach feel full, so they are good for people on a diet.�

But perhaps their biggest advantage, confirmed recently by a variety of studies, is their ability to prevent cancer. Thus, experts recommend eating them at least twice a week. Part of their anti-carcinogenic quality stems from high vitamin C content. This is an anti-oxydizing micronutrient, which means it counters free radicals responsible for cell aging and deterioration. In essence this process amounts to unbridled cell growth, which thus leads to cancer. But cabbage etc also contain folates and betacarotenes, especially broccoli, Brussels sprouts and cabbage, which also protect against tumors.

One of the few disadvantages of this kind of vegetable is flatulence stemming from their high content in cellulose. How bad the flatulence is depends on the person. A good way to prevent it is to chew the vegetables thoroughly. Meanwhile, people with kidney or water retention problems benefit from these vegetables' diuretic quality.

It is easy to find crucifers in the market and there are many ways to cook them. They can be boiled, baked or steamed, but keep in mind that by cooking them you lose vitamins and minerals. So it is best to eat them in the simplest way possible and not overcook them. Steaming is best. They keep well in the refrigerator, where they last several days, and can be frozen, once they have been cooked. The smell they give off while being cooked is due to their sulphur content.