Traveling the Road to Wellness

Super Vegetables: “The Cruciferous Six”

April 2010

There’s a new superhero squad and they’re coming to dinner. You’ve heard about super-fruits and super-foods. Now it’s time to get to know “The Cruciferous Six,” the super veggies that are loaded with phytochemicals, vitamins, minerals and fiber for overall health and wellness.

Broccoli, Brussels sprouts, bok choy, cauliflower, cabbage and kale are members of a family of vegetables known as the cruciferous, or cabbage, family. Like their super-fruit counterparts, such as pomegranate, acai and noni, cruciferous vegetables pack some serious nutrition in each serving. So much so that health agencies recommend several servings per week.

The Cruciferous-Cancer Connection

According to WebMD.com, “a review of research published in the October 1996 issue of the Journal of the American Dietetic Association showed that 70% or more of the studies found a link between cruciferous vegetables and protection against cancer.” The key component of these veggies is believed to be the phytochemical glucosinolate, which has been the focus of much research.

For men in particular, the studies that track men’s diets over a long period of time indicate that diets containing high amounts of cruciferous vegetables show a link to lower incidences of prostate cancer. The various nutrients in these super-veggies have also been linked to lower cancer risks in women as well, showing the potential ability to slow or stop the growth of cancer cells for tumors in the breast, uterine lining, lung, colon, liver and cervix.

Heart Health

Most people don’t realize it, but cruciferous vegetables like broccoli, Brussels sprouts, bok choy and kale contain between 100 and 260 mg of omega-3 essential fatty acids per cup. Omega-3s have long been associated with cardiovascular health, but the main dietary source of essential fatty acids is typically considered to be fish (or fish oil supplements). For vegetarians or those who don’t like the taste or texture of fish—or the fishy side effects of some fish oil supplements—cruciferous vegetables can be a great alternative.

There have been some interesting research findings linking diets rich in fish and vegetables to cardiovascular protection. One study found that such a diet was linked to lower levels of inflammation markers in the body, markers that can signal a higher risk of cardiovascular disease. Another study showed a connection between diets low in cruciferous vegetables but high in soda and processed meat with a possible increase in chronic inflammation, as well as an increased risk of type 2 diabetes.

Buying, Storing and Preparing Cruciferous Vegetables

As you might suspect, fresh is best when it comes to buying your veggies. However, frozen packages are also a very viable and practical option, especially when the vegetables you want are out of season locally. Plus, flash frozen veggies retain nearly all of their nutritional content, so you won’t be sacrificing health benefits for convenience.

Cruciferous vegetables are vulnerable to ethylene, the gas that fruits such as apples, peaches, tomatoes, avocados, apricots and cantaloupes give off. Thus, your broccoli, kale, etc. should be stored separately from fruit, or they will likely become bitter or turn limp and yellow. (source: brighthub.com)

To maximize the nutrition and taste of your veggies, there are a few general rules to follow. For one, don’t overcook them. Overcooking or using high heats can destroy the enzymes and nutrients in all foods, not just cruciferous vegetables. And veggies like broccoli and cauliflower aren’t just stand-alone side dishes; they can be added to any green salad to spruce it up and pack in even more nutrition or dropped into soups or stews. Steaming vegetables also unlocks deeper flavors while maintaining their nutritional content.

 

 

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