If you're looking to take a bite out of accumulating health risks such as cardiovascular disease, fatty liver, or prediabetes, you don't have to look any further than a menu of tasty Brassica vegetables that can add nutritional oomph to every meal.

Everything from mustard greens to rutabaga, Chinese cabbage, turnips, bok choy, broccoli, kohlrabi, kale, cauliflower, Brussels sprouts, and cabbage, as well as canola oil and mustard seeds, delivers these veggies' amazing health benefits.

According to a study in the journal Horticulture Research, that's because these particular types of cruciferous vegetables deliver active compounds that battle cancer. They contain vitamins (C, B9, E, and K) and minerals (calcium, potassium, and selenium) that add to antioxidant defense, promote iron absorption, and improve bone health.

In addition, carotenoids such as the lutein in leafy green kale protect eye health, and purple cabbage and cauliflower help protect nerve and heart health.

One study that tracked the results of participants' diets over 13 years found that eating broccoli once or twice a week was associated with a 32% to 43% lower mortality risk.

Another study, published in the journal Nutrients, found that eating broccoli helps lower your risk of lung, gastrointestinal, gastric, pancreatic, colorectal, bladder, renal, ovarian, breast, and prostate cancers.

To maximize the bioavailability of these vegetables' nutrients, steam or saute them in extra-virgin olive oil or avocado oil.

For recipes using these powerhouse vegetables — including smoothies (The Vitality Smoothie, with kale), salads (Cauliflower Veronique), and vegan main courses (Tso Good Broccoli) — check out my "What to Eat When Cookbook."