Is there a secret to staying healthy and fit as we age? 
Eating colorful fruits and vegetables every day may help because many studies show that they:

• Fight cancer.
• Fight heart disease.
• Fight effects of aging (on eyesight, memory, immune function and painful inflammation).

Remember, if there is one thing certain about diet, it is that you may reduce your risk of cancer, heart disease and other conditions associated with aging if you eat several servings of colorful fruits and vegetables daily, as part of an overall diet low in saturated fat and cholesterol. Health professionals tell us that “More matters,” so it is important to include fruits and vegetables at each meal.

Give me an example of a group of vegetables especially helpful for healthy aging.

Good examples are vegetables from the cabbage or cruciferous vegetable family.  Vegetables from the cruciferous family have flowers that form the shape of a cross and include broccoli and cauliflower.   Brussels sprouts, kale, collards, mustard greens and rutabagas are also cruciferous veggies.  All these vegetables can help protect you from the diseases we listed. 

What are the nutrition benefits from these foods?
Broccoli, Brussels sprouts, cauliflower and cabbage should be known as nutrition superstars.  These vegetables are rich in vitamin C and are good sources of folate and disease-fighting phytochemicals. Phytochemicals are the natural plant compounds that give fruits and vegetables their deep, dark colors (dark green broccoli, red cabbage), and their distinctive odors (like cooked cabbage or cauliflower).  They are the very things plants use to protect themselves from pests (or bugs/insects) and sun damage.  They also protect us when we eat fruits and vegetables.  In fact, they may be very strong disease fighters – or “phyters” – and help fight cancer, heart disease, cataracts, diabetes complications.    They may also help slow the effects of aging on memory, immune function, and inflammation.   The phytochemicals in broccoli, Brussels sprouts, cauliflower and cabbages may help reduce cancer risk and protect your heart.  These vegetables are also rich in vitamin C, which we all need to help fight infections.  You just need to eat them several times a week for these benefits!

What are some good ways you can eat broccoli, Brussels sprouts, cabbage, and cauliflower. 

• Microwave or steam fresh or frozen broccoli, cauliflower or Brussels sprouts and serve as a side dish. 
• Sprinkle with 1 Tbsp shredded cheese or melted cheese for extra flavor.
• Season with 1 Tbsp each of olive oil and lemon juice for zesty flavor.
• Serve raw broccoli and cauliflower florets with dip for a snack or appetizer.
• Make a tortilla wrap or burrito with cooked shredded cabbage and other vegetables.
• Use frozen broccoli, cauliflower, carrot blend vegetables in a stir-fry.  Serve with cooked rice or on top of cornbread.
• Marinate thawed broccoli-cauliflower blend vegetables in Italian salad dressing and serve as a side dish or vegetable salad.
• Buy pre-cut fresh broccoli and cauliflower when on sale for quick recipes.
• Top hot baked potatoes with cooked broccoli and 1 Tbsp of melted cheese.
• Buy pre-shredded cabbage for quick slaw or to add to soups or casseroles.

Broccoli:  Good quality fresh broccoli will have fresh-looking, firm, light green stalks.  The florets will be tightly closed and have a dark green to bluish-green color.   Florets that are starting to open and look yellowish are old and will not taste good.

Brussels Sprouts:  Fresh Brussels sprouts should be firm and green with tightly closed leaves.  Avoid if leaves are yellow or have dark spots.  Do not overcook to avoid a bitter taste.

Cabbage:  Cabbage is a great buy in cooler months when other vegetables are in limited supply.  Choose evenly colored, heavy, firm heads.  Leaves should be tightly packed together and fairly smooth.  Avoid if leaves appear wilted.

Cauliflower:  Choose cauliflower that is creamy white with firm, compact florets and bright green leaves.  Avoid cauliflower with lots of dark spots and wilted, yellow leaves.

Remember, frozen broccoli, Brussels sprouts and cauliflower are available year round, are just as nutritious, and are easy to prepare for a quick side dish.  

How can I store these foods to keep them fresher longer?

Vegetables will stay fresh longer if properly stored.  Broccoli, Brussels sprouts, cauliflower and cabbage should be stored in your refrigerator’s vegetable crisper.  Do not wash before storing.  You can also store these in a plastic bag in the refrigerator.  Cabbage may stay fresh in the refrigerator for up to 2 weeks.  The rest will stay fresh for up to 5 days.  Store pre-cut, pre-washed bags of vegetables in the original bag.  This bag is designed to keep produce fresh much longer.   

Wash these vegetables under cool, running water.  Use a colander or strainer for easier washing.  

Broccoli:  Trim large leaves and remove tough ends of stalks.  Cut broccoli head into spears or florets.  Peel the remaining stalks and cut into even sized pieces and cook with spears or florets. 

Brussels Sprouts:  Remove loose or discolored leaves.  Cut off stem ends, careful to leave head intact.  Cut any large sprouts in half before cooking.

Cauliflower:  Remove leaves and cut off stalk.  Cut and separate into even-sized florets or leave head whole to cook.

Cabbage:  Remove outer leaves and cut out core.  Then cut into 4 wedges or shred before cooking.

More information about buying, storing and preparing cruciferous vegetables [PDF | Word].