Cruciferous Vegetables are medicine

Try and aim for two cups a day!

Cruciferous vegetables, also known as brassicas, are believed to play a crucial role in preventing cancer. These veggies contain phytochemicals called isothiocyanates, which alter the body's estrogen metabolism. This alteration lowers the risk of hormone- or estrogen-related cancers such as breast and uterine cancer. Isothiocyanates are activated when cruciferous vegetables containing them are chopped or chewed.

Beyond their cancer-preventing properties, cruciferous vegetables are rich sources of protein, fiber, vitamins, and minerals. Contrary to common perception, plant foods like cruciferous vegetables provide about 3 grams of protein per cup, equivalent to the protein content in half an ounce of chicken breast. Moreover, the high fiber content in these vegetables supports digestion and enhances the health of gut bacteria. Cruciferous vegetables, including broccoli, kale, and Brussels sprouts, are also excellent sources of vitamins A, C, K, and manganese.

Consuming a daily serving of these vegetables can contribute to reducing the risk of disease. To preserve the full range of nutrients, consuming cruciferous vegetables in their raw, steamed, or lightly sautéed forms is advisable.

Cruciferous Vegetables (Brassicas)

Arugula
Bok choy (pak choi) Broccoflower
Broccoli
Broccoli rabe (rapini) Brussels sprouts Cabbage (all varieties) Cauliflower
Collard greens
Daikon
Dark leafy greens (all) Horseradish
Kale
Kohlrabi
Mustard greens
Radish
Romanesco
Rutabaga
Tatsoi
Turnips
Wasabi
Watercress

References

Ağagündüz, D., Şahin, T. Ö., Yılmaz, B., Ekenci, K. D., Duyar Özer, Ş., & Capasso, R. (2022). Cruciferous vegetables and their bioactive metabolites: from prevention to novel therapies of colorectal cancer. Evidence-based Complementary and Alternative Medicine: eCAM, 2022, 1534083. https://doi.org/10.1155/2022/1534083

Aghajanpour, M., Nazer, M. R., Obeidavi, Z., Akbari, M., Ezati, P., & Kor, N. M. (2017). Functional foods and their role in cancer prevention and health promotion: a comprehensive review. American Journal of Cancer Research, 7(4), 740–769.

Jiang, Y., Wu, S. H., Shu, X. O., Xiang, Y. B., Ji, B. T., Milne, G. L., Cai, Q., Zhang, X., Gao, Y. T., Zheng, W., & Yang, G. (2014). Cruciferous vegetable intake is inversely correlated with circulating levels of proinflammatory markers in women. Journal of the Academy of Nutrition and Dietetics, 114(5), 700–8.e2. https://doi.org/10.1016/j.jand.2013.12.019

Leoncini, E., Malaguti, M., Angeloni, C., Motori, E., Fabbri, D., & Hrelia, S. (2011). Cruciferous vegetable phytochemical sulforaphane affects phase II enzyme expression and activity in rat cardiomyocytes through modulation of Akt signaling pathway. Journal of food science, 76(7), H175–H181. https://doi.org/10.1111/j.1750-3841.2011.02311.x

Suzuki, R., Iwasaki, M., Hara, A., Inoue, M., Sasazuki, S., Sawada, N., Yamaji, T., Shimazu, T., Tsugane, S. (2013). Fruit and vegetable intake and breast cancer risk defined by estrogen and progesterone receptor status: the Japan Public Health Center-based Prospective Study. Cancer Causes & Control : CCC, 24(12), 2117–2128. https://doi.org/10.1007/s10552-013-0289-7