When it comes to fighting cancer, you need more than luck; you need your cruciferous vegetables. These powerful vegetables work similarly to a time-release capsules in your body. Slowly and consistently, cruciferous vegetables destroy cancer-causing compounds. In this article, we will take a closer look at this awesome group of veggies.

Cruciferous vegetables (crucifers) are easy to identify. Simply flip the vegetable over and take a look at the base. Where the stem once was, there will be four flower petals in the shape of a cross. “Cruciferous” means “cross-shaped.” This group of vegetables includes the following: arugula, broccoli, Brussels sprouts, bok choy, cabbage, cauliflower, collard and mustard greens, horseradish, kale, Napa cabbage, kohlrabi, radish, red cabbage, rutabaga, turnips and watercress.

Cruciferous veggies, in general, have vitamins, minerals, antioxidants, fiber and disease-fighting phytochemicals. Specifically, this group contains beta carotene, vitamin C, calcium, iron and folate. Of the group, kale contains the most vitamin A; broccoli contains the most vitamin C; and Brussels sprouts and broccoli are tied for the most folic acid. Crucifers also have a small amount of healthy omega-3s. A cup of broccoli gives you 200 milligrams and a cup of Brussels sprouts has about 260 milligrams.

If you research this group of veggies, you will find that probably the biggest reason to eat plenty of cruciferous vegetables is their strong link to lower your risk of cancer. The American Institute for Cancer Research (AICR) reports that the components in cruciferous vegetables “probably protect against some types of cancers. This protective effect is strongest for cancers of the mouth, pharynx, larynx, esophagus and stomach.” AICR also states that components in this group have shown the ability to stop the growth of cancer cells in laboratory studies, including tumors of the breast, endometrium, lung, colon and cervix.

One of the phytonutrients found in cruciferous vegetables that has been linked to cancer protection is called isothiocyanates. These substances not only provide protection, but may also increase the self-destruction of cancer cells. With the risk of getting too “wordy,” one more term should be mentioned. When you crunch into any veggie from the cruciferous family, you create a compound call “sulforaphane.” The AICR has found that sulforaphane can trigger the production of enzymes that detoxify cancer-causing agents before they damage your DNA. Other studies have found that sulforaphane helps to prevent breast and colon cancers. Even though you can get sulforaphane from other vegetables, like carrots and green onions, it is primarily found in the cruciferous family.

You may be wondering how often you need to eat cruciferous vegetables to get this cancer-protecting benefit. Many health agencies recommend that we eat several servings per week. Because these veggies contain these powerful phytonutrients and they are high in important vitamins and are a good source of fiber, the AICR does suggest to aim for eating a serving of cruciferous veggies most days of the week. The amount to reduce your cancer risk obviously depends on the amount of carcinogens you are exposed to (second-hand smoke, pollution, etc.). But the AICR sees lower risk of several cancers in people who eat at least 4 or 5 half-cup servings of cruciferous vegetables per week.

Tips for Enjoying Cruciferous Veggies:

Eat them within three days of purchase.

Don’t overcook these veggies. They can produce a strong sulfur odor. Cook them quickly, just until tender-crisp.

Don’t keep leftovers for more than one day.

 Combine them with other vegetables, like carrots, sweet onions, mushrooms or peppers.

 Add broccoli or cauliflower florets to your green salad and don’t forget them on your veggie platters.

Finely chop them and add them to your soups, stews and casseroles.

 Microwaves them to produce less of a cooking smell.

 Steam briefly and then sauté in a bit of olive oil and garlic.

 Toss sautéed broccoli with cooked whole wheat pasta, olive oil and pine nuts.

Braised Cabbage with Apples

1 small head red or green cabbage, quartered

1 tablespoon canola or olive oil

1 large onion, thinly sliced

1 cup low sodium chicken broth

2 tablespoons frozen apple juice concentrate, thawed

1 cup water

1 Granny Smith apple, peeled, cored and chopped

Salt and freshly ground pepper to taste

3 tablespoons walnuts, chopped (optional)

Cut each cabbage wedge crosswise into thin strips, stopping 2 inches above the bottom to avoid tough ribs. Set aside. In deep skillet, heat oil over medium-high heat. Sauté onion until soft, about 5 minutes. Stir in cabbage. Add broth, juice concentrate and 1 cup of water. Cover and simmer 15-20 minutes. Mix in apple. Season to taste with salt and pepper. Cover, and cook another 10-15 minutes. Sprinkle with toasted walnuts, if using.

Makes 6 servings. Per serving: 84 calories, 3 g. fat (0 g. saturated fat), 15 g. carbohydrate, 2 g. protein, 4 g. dietary fiber, 120 mg. sodium.

Recipe from the American Institute for Cancer Research. Find more cruciferous vegetable recipes in the brochure The New American Plate: Veggies. Call the American Institute for Cancer Research at 1-800-843-8114, ext. 110, to request your free copy.

Note: If eating cruciferous vegetables is gas-causing to you, contact me at Hy-Vee by phone or e-mail for a nice article on ways to help with this: 507-377-2257 or 1019dietian@hy-vee.com.

Source:

www.hy-vee.com; www.aicr.org; www.whfoods.com; www.eatright.org;

Amy Pleimling is a dietitian at the Albert Lea Hy-Vee Food Store. Her column runs for the duration of the AARP/Blue Zones Vitality Project.