Cruciferous Vegetables

20140115-121104.jpg

Cruciferous vegetables—cabbages, cauliflower, broccoli rabe—contain a powerful range of disease fighters. One particular hero, sulforaphane, may increase enzymes that lower the incidence of colon and lung cancers.

A study published in the August 2003 issue of the International Journal of Cancer suggests that eating lots of cruciferous vegetables may provide a significant survival advantage for women diagnosed with ovarian cancer. One of the most aggressive cancers, ovarian cancer claims the lives of 14,000 American women each year.

Try this recipe: Red cabbage, carrots, vegan mayo and almond slices.

Advertisements

Food Facts: Cauliflower

Cauliflower is an excellent source of vitamin C, and a very good source of folate and vitamin K.

According to whfoods website cauliflower is high in vitamin K, which act like as a direct regulator of our inflammatory response. In addition, one of the glucosinolates found in cauliflower—glucobrassicin—can be readily converted into an isothiocyanate molecule called ITC, or indole-3-carbinol.

I3C is an anti-inflammatory compound that can actually operate at the genetic level, and by doing so, prevent the initiation of inflammatory responses at a very early stage.

Like chronic oxidative stress and chronic weakened detox ability, chronic unwanted inflammation can significantly increase our risk of cancers and other chronic diseases (especially cardiovascular diseases).

Cauliflower, a cruciferous vegetable, is in the same plant family as broccoli, kale, cabbage and collards. These vegetables should be included in your daily meal plan to help facilitate detoxification.

20131006-032019.jpg

Resource:
For a more in-depth understanding of the benefits of cauliflower read it here at whfoods.com.

Cruciferous Vegetables – Raw, Sauté, Steam, or Fry

20130822-140735.jpg
I grabbed all of these items before I left the house. I figured, I’ll cut everything up at lunchtime and create my own salad. If you look closely, There’s no lettuce. I thought, I would use my purple cabbage instead. I eat and cook a lot of different cabbages. There are red, green, and Savoy cabbages, and each one contain different patterns of health benefit.

Cabbage is in the cruciferous family along with broccoli, Brussels sprouts, and cauliflower. A study published in the August 2003 issue of the International Journal of Cancer suggests that eating lots of cruciferous vegetables may provide a significant survival advantage for women diagnosed with ovarian cancer. One of the most aggressive cancers, ovarian cancer claims the lives of 14,000 American women each year.

According to the whfoods website there are over 475 studies that have examined the role of this cruciferous vegetable in cancer prevention (and in some cases, cancer treatment). The uniqueness of cabbage in cancer prevention is due to the three different types of nutrient richness found in this widely enjoyed food.

The three types are:
(1) antioxidant richness
(2) anti-inflammatory richness
(3) richness in glucosinolates

Incorporate more cabbage in your diet. They’re great lightly sautéed, juiced, steamed or even eaten raw. My salad has about two 2 cups of red cabbage. I enjoy eating cabbage served up in any style. There are do many different benefits in how you consume cabbage. For an in-depth look at these benefits check out whfoods.org.
20130822-140455.jpg

Resources:

Study: Miron A, Hancianu M, Aprotosoaie AC et al. [Contributions to chemical study of the raw polysaccharide isolated from the fresh pressed juice of white cabbage leaves]. Rev Med Chir Soc Med Nat Iasi. 2006 Oct-Dec;110(4):1020-6. 2006.

Study: Higdon JV, Delage B, Williams DE, et al. Cruciferous Vegetables and Human Cancer Risk: Epidemiologic Evidence and Mechanistic Basis. Pharmacol Res. 2007 March; 55(3): 224-236. 2007.
Whfoods.org
Top 12 Tips to Prevent Cancer
Eat Cabbage for Beautiful Skin