Cruciferous Vegetables Health Benefits for Cancer Prevention

Cruciferous Vegetables for Health Body:

Research and laboratory investigations have disclosed that the cruciferous vegetables are loaded with phytochemicals, especially, compounds called the glucosinolates. Of these the most prominent and important ones are – indole 3 carbinol, and sulphoraphane. What’s more, is, that population based studies and clinical trials have demonstrated the anti-cancer and anti-oxidant properties of this vegetable family. A high dietary intake of these vegetables is associated with lower chances and risks of developing cancers.

The glucosinolates work towards increasing the anti-oxidant defense mechanisms and enhancing the body’s capability to detoxify.

What are Cruciferous Vegetables?

The cruciferous family includes the following vegetables – cabbage, broccoli, cauliflower, collards, kale, Brussels sprouts, mustard greens, radish, and turnips. These vegetables are well known for their impressive and powerful anti-cancer properties.

Fact file:

The American Cancer Society’s key dietary recommendation to reduce risk of cancer development, is to increase the intake of these vegetables.

Health Benefits of Cruciferous Vegetables:

• Cabbage (the king of the cruciferous family) fights colon cancer, prostate cancer, lung cancer, and breast cancer efficiently. It is also a very effective diet for peptic ulcers.
• Research has shown that the Brussels sprouts are very effective free radical scavengers. They also protect the cell’s DNA from damage and injury from potent carcinogens. Thus, there would be reduced mutations within the cells and consequently, a reduced risk of developing cancer.
  Additionally, Brussels sprouts are very good to improve the gastro-intestinal health. They promote bowel motility and regularity, peristalsis, and reduce appetite, assisting in weight loss.
• Sulphoraphane (an anti-oxidant) in broccoli, helps and augments the body’s production of detoxification enzymes and exerts strong anti-oxidant properties. 1 kilogram of broccoli eaten per week, cuts down the risk of developing cancer by half. What’s more, the vegetable is very good for the eyes, and has the potential to prevent age related macular degeneration from developing.
• Cauliflower eliminates carcinogens or cancer causing agents from the body, thus shielding the body from the deadly disease.
• Kale also demonstrates powerful anti-cancer properties.
• Mustard greens are especially recommended for women who are in the peri-menopause and menopause group, since they stave off breast cancer. Additionally, mustard greens also, support bone health and heart health.
• In addition to being a potent anti-cancer vegetable, the radish is useful to manage several liver disorders. It increases the flow of bile, improves digestion, and helps maintain a healthy gall bladder and liver. It is also used effectively as a laxative and digestive. Furthermore, radish serves beneficial cosmetic purpose as well. Radish seeds are known to remove blackheads and pimples.

Beware!

• The cruciferous family of vegetables contains certain compounds called goitrogens. These are naturally occurring compounds, present in the vegetable, which interfere with the normal functioning of the thyroid gland.
• The effect of the goitrogens becomes obvious if the vegetables are consumed in extremely large amounts or if an individual has a co-existing iodine deficiency or has a thyroid disorder. Cooking helps inactivate goitrogenic compounds. Avoid eating the vegetables raw.

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