Cruciferous veggies

Cruciferous vegetables include broccoli, cauliflower, cabbage, kale, Brussels sprouts, bok choy, arugula and radishes. They're rich in fiber, vitamin C and folate, plus sulfur-containing compounds called glucosinolates. When you chop or chew these veggies, glucosinolates turn into compounds like sulforaphane, which researchers are studying for their role in supporting the body's own detoxification pathways.

To get the most from them:

• Chop broccoli and let it sit for 30 to 40 minutes before cooking
• Steam lightly or roast rather than boiling
• Sprinkle raw broccoli sprouts or arugula over cooked dishes

If they leave you gassy, start with smaller portions and choose cooked over raw. Try this: roast Brussels sprouts with olive oil, sea salt and a squeeze of lemon tonight.