Cancer-protective cruciferous vegetables are something most of us would benefit from eating more of! With so many to choose from, I encourage you to add one to your grocery cart the next time you shop!
A List of Cruciferous Vegetables and Their Nutritional Benefits
Here is a list of cruciferous vegetables:
Arugula
Bok choy
Broccoli
Brussels sprouts
Cabbage
Cauliflower
Collard greens
Horseradish
Kale
Radishes
Rutabaga
Turnips
Watercress
Wasabi
Cruciferous vegetables are rich in:
Glucosinolates (which form sulforaphane. It's worth noting sulforaphane is destroyed by heat so I encourage people to enjoy at least some of their cruciferous veggies raw!)
Folate
Flavonols
Dietary Fiber
Vitamins C, E, K
Carotenoids (especially beta-carotene, lutein and zeaxanthin)
What does the research say? (From the National Cancer Institute)
Studies about sulforaphane and prostate cancer have been inconclusive so far.
While human studies have shown mixed results, animal and laboratory studies have shown that they:
Help protect cells from DNA damage.
Help inactivate carcinogens.
Have antiviral and antibacterial effects.
Have anti-inflammatory effects.
Induce cell death (apoptosis).
Inhibit tumor blood vessel formation (angiogenesis) and tumor cell migration (needed for metastasis).
As a dietitian, I'm struck by how many potential benefits they may provide - - all without side effects! All while providing nutrients we know are important to a healthy diet!
A few ideas for incorporating more cruciferous vegetables - I keep cauliflower or broccoli on hand and frequently snack on some with hummus as I prepare dinner. It's easy to keep a bag of frozen kale around for smoothies. Brussel sprouts are terrific roasted and I'm sure there are great air fryer recipes as well! I love to make Latin American Kraut with red cabbage - it is such a terrific treat!
How do you/can you incorporate more cruciferous vegetables into your diet?