5 Wonderful Cruciferous Vegetables for Weight Loss

Cruciferous vegetables are low-calorie, diuretic and rich in vitamins and minerals, which make them highly beneficial for our bodies 
5 Wonderful Cruciferous Vegetables for Weight Loss
Elisa Morales Lupayante

Reviewed and approved by the pedagogue in physical education and nutritionist Elisa Morales Lupayante.

Written by Okairy Zuñiga

Last update: 15 December, 2022

Cruciferous vegetables are rich in proteins, highly nutritious and low-calorie in addition to being great for cleansing the body. The best part about these vegetables is that they’re very filling thanks to their high fiber content. All of their attributes make them a perfect addition for weight loss diets.

In this article, we’ve pick out the most beneficial cruciferous vegetables. We’ll also recommend you some recipes to help you follow a healthy diet plan.

You’ll see that adding them to your everyday diet isn’t a complicated but rather delicious change.

1. Watercress

Cruciferous Vegetables

Watercress is a vegetable that’s packed with vitamins, minerals and fiber that help eliminate excess fat.

This vegetable has diuretic effects, which helps remove excess liquid and cleanse the body by putting the intestines into gear.

We recommend that you add a cup of watercress (55 g) to your diet at least once a week. If you’re not a fan of the flavor, or if you’re not used to it, try to blend it into your smoothies or juices.

The following recipe is the simplest way to get your serving watercress:

Watercress juice

This beverage is perfect as a refreshment that has something different. You can add a little mint if you want a smoother flavor.


  • 1 tablespoon of washed watercress (15 g)
  • a cup of water (200 ml)


  • Soak the watercress in the water overnight.
  • The following morning, strain the water and drink.
  • Drink the beverage for an entire month to cleansE your body on a regular basis.

Also read: 6 Healthy Drinks to Purify Your Blood

2. Broccoli

Breast Cancer

The second cruciferous vegetable on our list is low in sodium and boasts plenty of fiber. Broccoli is great for weight loss because it’s low in calories (just 25 calories per cup), and it’s also packed full with nutrients.

You can match its flavor easily with other ingredients, which makes it a great choice for adding into recipes.

Salmon with boiled broccoli

Try out this recipe to benefit from high quality proteins, vitamins and minerals.


  • A medium piece of salmon
  • 2 tablespoons of olive oil  (30 g)
  • 1 tablespoon of chopped rosemary or dried basil (15 g)
  • Salt to taste
  • ¼ medium onion, thinly sliced
  • 3 tablespoons of raisins  (45 g)
  • 1 cup of broccoli (200 g)
  • ½ cup of water (125 ml)


  • First, mix the olive oil with halt of the rosemary and salt. After, marinate the salmon for twenty minutes.
  • Then, saute the onion until transparent.
  • After, add the raisins and remaining rosemary.
  • Next, stir slowly over medium-heat until browned.
  • Meanwhile, boil broccoli in pot.
  • Cook the salmon in a frypan, don’t add any more oil.
  • Plate the salmon and, decoratie it with raisins, broccoli and onion.

3. Brussels sprouts

Brussels sprouts

We know that not everyone is used to eating Brussels sprouts. However, they’re rich in vitamins and minerals.

When you cook Brussels sprouts, the key lies in not over-cooking them or they’ll end up with a bitter flavor.

Buttered Brussels sprouts


  • ½ cup of Brussels sprouts, washed (27 g)
  • 1 tablespoon of butter (20 g)
  • Salt and pepper (to taste)


  • First, melt the butter in a fry pan.
  • When the butter is completely melted, saute the Brussels sprouts.
  • Add the salt and pepper to taste.

You can pair these vegetables with a lean protein and a portion of carbohydrates (brown rice or wheat pasta).

4. Cauliflower

Our next cruciferous vegetable is great for weight loss thanks to its low calorie content. It boasts plenty of water and fiber that helps regulate digestion and keeps us full.

Cauliflower contains vitamins B, C, E, iron, folic acid and allicin, which helps reduce risks of heart disease.

Cauliflower patties

These patties are delicious and simple to prepare. They’re a perfect way to get children to eat cauliflower without any fuss.


  • 1 cup of cauliflower (100 g)
  • An egg
  • A cup of flour (120 g)
  • 1 teaspoon of yeast (5 g)
  • Garlic powder (to taste)
  • 1 teaspoon of fresh parsley (5 g)
  • Salt and pepper (to taste)
  • ½ cup of milk (125 ml)


  • First, boil the cauliflower until firm. Then, cut into pieces.
  • Mix the cauliflower in a bowl with the beaten egg, flour, salt, garlic, parsley, pepper and yeast.
  • Add a little of the milk to form a thick dough and add the cauliflower pieces.
  • Let the dough sit for at least 30 minutes to activate the yeast.
  • Make little balls with the dough and flatten them.
  • Fry the patties in a pan with hot oil until they turn golden.
  • Plate them with vegetables.

5. Cabbage


This cruciferous vegetable contains a good amount of vitamins C and K, folic acid, potassium and magnesium. It’s also low in carbohydrates, which means you can eat as much cabbage as you please.

Cabbage soup

This soup only has 80 calories to add to your daily plan. It’s perfect for the family and is very nutritious.


  • 1 medium sized cabbage
  • 6 large onions
  • 2 green hot peppers
  • 6 tomatoes
  • 5 celery stalks
  • Salt and pepper (to taste)


  • Wash and chop the vegetables into smaller chunks.
  • In a pot, add enough water to cover the vegetables and boil for 10 minutes.
  • Add the salt and pepper to taste.
  • Leave on low-heat for 30 minutes until you’ve attained the consistency of your preference.

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

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  • Ellis E. The beginner’s coign to cruciferous vegetables. Eat Right. Academy of Nutrition and Dietetics. Julio 2020.
  • García-Trejo, E., Arellano-Buendía, A. S., Argüello-García, R., Loredo-Mendoza, M. L., García-Arroyo, F. E., Arellano-Mendoza, M. G., … & Osorio-Alonso, H. (2016). Effects of allicin on hypertension and cardiac function in chronic kidney disease. Oxidative medicine and cellular longevity, 2016.
  • Jaramillo, N., & Díaz, D. (2006). El cultivo de las crucíferas: brócoli, coliflor, repollo, col china.
  • Miski D, Larson J, et al. Dietary fibers reduce obesity-related disorders: mechanisms of action. Current Opinion in Clinical Nutritional and Metabolic Care. Noviembre 2020. 23 (6): 445-450.
  • University of Iowa. Hospitals and Clinics. Warfarin, your diet, and vitamin K foods. Diciembre 2021.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.