Cruciferous Vegetables

Cruciferous Vegetables are a family of vegetables that include broccoli, cabbage, cauliflower, Brussels sprouts, radishes, turnips, and several dark leafy vegetables such as kale, and collard greens, to name a few. They are rich in many important vitamins including vitamin C, vitamin K (especially the dark leafy greens), B vitamins, and manganese. Cruciferous vegetables also contain plant chemicals called glucosinolates, many of which have been found to be beneficial. Also found in cruciferous vegetables is an enzyme, myrosinase. Myrosinase acts upon the glucosinolates to produce indole-3-carbinol (I3C) and sulforaphane, which create anti-cancer actions in the body. These nutrients are protective against cancer in several ways, including slowing the growth of cancer cells and helping to repair DNA. Myrosinase is critical to unleashing the health benefits of cruciferous vegetables, and it can be destroyed when exposed to high heat for prolonged periods. This is why lightly steaming cruciferous vegetables is the healthiest method of cooking.

Cruciferous vegetables are also high in fiber content. Fiber is essential for a healthy gut microbiome and can help reduce the risk of colon and other cancers. Aim for leafy greens or other cruciferous vegetables every day, or at least several servings per week.

Special note on broccoli sprouts:

Broccoli sprouts are baby broccoli plants. They are rich in myrosinase, which turns glucosinolates into the cancer-fighting nutrient sulforaphane. In fact, raw broccoli sprouts have more than 50 times the amount of sulforaphane than regular broccoli. Even more exciting is that eating broccoli sprouts together with mature broccoli seems to be more beneficial than either alone.