Why we should be eating our cruciferous vegetables?

Cruciferous vegetables, also known as brassicas, are rich in vitamins and minerals, particularly vitamins A, C, E and K, folate, iron, potassium, calcium and fibre. They also contain several carotenoids, especially beta-carotene, lutein and zeaxanthin. Chopping and chewing cruciferous vegetables, releases enzymes such as myrosinase to increase the absorption of their rich sources of phytonutrients (glucosinolates, I3C, sulphane and isothiocyanates) which support liver detoxification and support hormone metabolism. Try to buy organic forms to enhance their array of phytonutrients and ideally eat raw, quickly stir fried, steamed or sautéed. Boiling should be avoided as can lead to greater losses of glucosinolate. 

What vegetables are cruciferous? LOTS!

• Rocket/Arugula

• Horseradish

• Bok Choy

• Kale (all   colours)

• Broccoli 

• Kohlrabi 

• Brussel   sprouts

• Cabbage

• Mustard  Cabbage

• Cauliflower

• Mustard   Seeds

• Chinese  broccoli

• Radish

• Chinese   cabbage

• Turnip

• Collard  greens

• Flowering  cabbage

• Watercress

• Garden  cress

What are the benefits of eating cruciferous vegetables?

¨ Antioxidant

Studies have shown that a higher intake of vegetables and in particular cruciferous vegetables is associated with a lowered risk of death from heart disease (Zhang et al. 2011). They have also been shown to reduce the risk of atherosclerosis, stroke and cataracts. 

¨ Cancer fighting and liver detoxifying 

The glucosinolates in chopped or crewed raw cruciferous vegetables help to form indole-3-carbinol and isothiocyanates which can change oestrogen signalling pathways and aid prevention of oestrogen driven cancers such as breast, prostate and uterine. They are also powerful compounds enhancing the elimination of potential carcinogens through the liver. Indole-3-carbinol and isothiocyanates are also generated by colonic bacteria from cooked cruciferous vegetables. It has been found that high concentrations of glucosinolates (5 servings a week) significantly reduces cancer risk. 

¨ Balance blood sugar

Due to the high fibre content of cruciferous vegetables, the sugar from accompanying carbohydrate rich food will be absorbed more slowly, reducing spikes and crashes. This enables them to protect against Type 2 Diabetes. 

¨ Anti-inflammatory

Cruciferous vegetables play a role in reducing chronic inflammation which is the root cause of many western diseases such as heart disease and diabetes. Other inflammatory diseases such as rheumatoid arthritis, ulcerative colitis and asthma will benefit from eating cruciferous vegetables alongside an anti-inflammatory diet and lifestyle. 

¨ Weight loss promoting

The high fibre and low-calorie content will promote satiety and weight loss. 

¨ Digestion

The bitter properties of rocket and watercress aid in the production of digestive enzymes which enhance overall digestion and absorbability of nutrients. 

 Aim to consume at least 2- 4 portions of cruciferous vegetables (ideally organic) each day alongside other vegetables. A portion size is equivalent to a small fist, half a cup or approximately 80g. 

Recipe ideas:

Part of a homemade coleslaw raw

Roasted and added to curries

Sprouts can be added to sandwiches and wraps

Cauliflower or broccoli rice or mash as a substitute for rice and potatoes 

Add to salads, smoothies, stews, soups, stir fries, sauerkraut, condiments and juices

Links to recipes:

Rainbow salad wrap – https://www.jamieoliver.com/recipes/vegetables-recipes/rainbow-salad-wrap/

Brocolli rice - https://www.jessicagavin.com/broccoli-rice/

Kale chips - https://minimalistbaker.com/how-to-make-kale-chips/

Ginger tofu with pak choi - https://vegsoc.org/recipes/marinated-ginger-tofu-with-pak-choi/

Spicy cauliflower - https://realfood.tesco.com/recipes/spice-roasted-cauliflower.html

Broccoli tots - https://www.yummytoddlerfood.com/recipes/dinner/broccoli-tots/

Walnut and watercress pesto - https://www.greedygourmet.com/recipes-by-course/main-course/walnut-and-watercress-pesto/

Chinese broccoli - https://steamykitchen.com/21999-chinese-broccoli-recipe.html

Cabbage coleslaw - https://cookieandkate.com/simple-healthy-coleslaw-recipe/

Kale salad https://cookieandkate.com/12-favorite-kale-salads/

Cautions: 

*Those with thyroid function disorders may be better consuming these vegetables cooked rather than raw. 

*Cruciferous vegetables can interfere with warfarin. Seek medical advice if appropriate. 

*Cruciferous vegetables can cause bloating so increase intake gradually so your gut can get used to them

*Do not microwave these wonderfully nutritious vegetables as it can destroy all their phytonutrients and harmful compounds from plastic containers can leach into these beneficial foods 

Sources used: 

www.healthline.com; www.whfoods.com; www.eatonpurpose.com; www.webmd.com; https://www.cancer.gov/about cancer/causes-prevention/risk/diet/cruciferous-vegetablesfact-sheet; 

References:

Keck AS & Finley JW (2004), ‘ Cruciferous vegetables: cancer protective mechanisms of glucosinolate hydrolysis products and selenium’, Integrative Cancer Therapies March 3(1):5-12.[Online], Available at: https://www.ncbi.nlm.nih.gov/pubmed/15035868 [Accessed 13 August 2020]

Zhang X, Shu X, ,Xiang YB et al.(2011).” Cruciferous vegetable consumption is associated with a reduced risk of total and cardiovascular disease mortality”, The American Journal of Clinical Nutrition Jul;94(1):240-246.[Online]. Available at: https://www.ncbi.nlm.nih.gov/pubmed/21593509 [Accessed 13 August 2020]

Meng Q, Yuan F, Goldberg ID et al. (2000).” Indole-3-carbinol is a negative regulator of estrogen receptor-alpha signaling in human tumor cells”. Journal of Nutrition Dec130(12):2927-31.[Online], Available at https://www.ncbi.nlm.nih.gov/pubmed/11110848[Accessed 13 August 2020]