{"id":29183,"date":"2022-05-18T11:45:41","date_gmt":"2022-05-18T18:45:41","guid":{"rendered":"https:\/\/medfitnetwork.org\/public\/?p=29183"},"modified":"2022-05-11T10:49:42","modified_gmt":"2022-05-11T17:49:42","slug":"the-cancer-fighting-power-of-cruciferous-vegetables","status":"publish","type":"post","link":"https:\/\/medfitnetwork.org\/public\/all-mfn\/the-cancer-fighting-power-of-cruciferous-vegetables\/","title":{"rendered":"The Cancer-Fighting Power of Cruciferous Vegetables"},"content":{"rendered":"

Looking for the most powerful cancer-fighting vegetables on the planet? Then feast your eyes (and of course, your body) on the plant foods that have demonstrated the most dramatic protection against cancer: the cruciferous family of vegetables.\u00a0<\/span><\/p>\n

What are cruciferous vegetables?<\/b><\/h4>\n

With their spicy, sometimes bitter taste (thanks to their glucosinolate content \u2013 more on that later), cruciferous vegetables add a depth of flavor to a healthy diet, in addition to their beneficial properties. The list of cruciferous veggies includes: arugula, bok choy, broccoli, broccoli rabe, broccolini, brussels sprouts, cabbage, cauliflower, collards, horseradish, kale, kohlrabi, mustard greens, radish, red cabbage, rutabaga, turnips, turnip greens, and watercress.\u00a0<\/span><\/p>\n

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What makes cruciferous vegetables so special?<\/b><\/h4>\n

The cruciferous family is unique among vegetables because of their glucosinolate content. When the plant cell walls are disrupted by chewing, chopping, or blending, the enzyme myrosinase converts glucosinolates to isothiocyanates (ITCs) or indole-3-carbinol. Scientific studies have uncovered cellular and molecular anti-cancer effects of these cruciferous phytochemicals, and a lower risk of cancer in people who eat these vegetables regularly.\u00a0<\/span><\/p>\n

How to prepare & eat them<\/b><\/h4>\n

To get the maximum benefit from cruciferous vegetables, it\u2019s important to make sure you chop finely, blend, or crush them before you cook them, or chew them well when eating them. That\u2019s because the myrosinase enzyme is physically separated from the glucosinolates in the intact vegetables. But when the plant cells are broken apart, the chemical reaction occurs and ITCs are formed. The more cells you break open before cooking (or chew if you are eating the vegetables raw), the better.\u00a0<\/span><\/p>\n

Once ITCs are formed, they will remain stable through the cooking process. Gut bacteria also have some myrosinase enzyme, so additional ITC production from glucosinolates in cooked cruciferous vegetables may occur after we eat them. Also, we can increase ITC production from cooked cruciferous vegetables by having some shredded raw cruciferous vegetables such as cabbage, kale, collards or arugula in a salad in the same meal to supply the myrosinase enzyme, which the body can use during the digestive process.(<\/span>1-3)<\/span><\/p>\n

Reduced risk of cancer in cruciferous consumers<\/b><\/h4>\n

Higher intake of cruciferous vegetables is linked to a reduced risk of cancers of the lung, ovary, stomach, breast, prostate, and colon.(<\/span>4-8)<\/span><\/p>\n

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How cruciferous phytochemicals work<\/strong>(9,10)<\/sup><\/span><\/h4>\n