Cruciferous Vegetables Cancer Prevention and Cancer Fight Veggies

Many scientific studies have presented the health benefits of the cruciferous vegetables and
their link to lower risks of developing cancer. Research on the health benefits of Cruciferous
vegetables have been so compelling and convincing that it has been hard to find anyone willing to
debate the issue. In October 1996 issue of the Journal of the American Dietetic Association, a
research has shown that more than 70% of the studies found its correlation with lower cancer rates
with increased consumption of cruciferous vegetables. According to the American Institute for
Cancer Research, strong scientific evidences have shown cruciferous vegetables ability to stop
cancer cell growth for tumors in the uterine lining (endometrium), breast, lung, liver, colon, and
cervix. Studies has also shown men who consume 3 or more servings of cruciferous vegetables had a
41% reduced risk of developing prostate cancer, compare to those that consume only one or less a
week.
Scientific studies have shown that sulforaphane, one of the phytochemicals found in cruciferous
vegetables can stimulate enzymes in the body that detoxify carcinogens before they damage cells.
Indole 3-carbinol and crambene, two other compounds found in cruciferous vegetables have also
been suspected of activating detoxification enzymes.
Sainte-Justine Hospital in Montreal has conducted a study and discovered that cruciferous
vegetables have the best cancer-fighting potential out of 34 vegetables tested. The reason is
these vegetables contain the highest level of glucosinolates, a chemicals that protect your cells
against free radical damage.


What is cruciferous vegetables?
Cruciferous vegetables are from the vegetable family, Brassicaceae, also called Cruciferae, meaning
cross bearing. It is named so due to its flower shape, whose four petals resemble a cross. The
commonly consumed cruciferous vegetables and their health benefits are listed below.
Brocolli and its Health Benefits
Diet rich in broccoli can help to prevent bladder, ovarian, prostate, colon, breast and
lung cancers.
With glycemic index of zero, it aids in diabetes control by regulating the blood sugar
level.
Rich in soluble and insoluble dietary fiber, eating brocolli helps to improve digestion,
lose weight, and reduce the risk of getting heart disease.
Brocolli is a good milk replacement food, since it has high calcium content needed for
stronger bones, better bone health and growth.
Brocolli is a rich source of Vitamin C and beta carotene, a great boost for body immune
system, aids in anti-viral and anti-bacterial activity.
Phytonutrients in broccoli is a good source antioxidants that help to fight free radicals.
Sulphoraphane in broccoli can repair sun damaged skin, a good anti-aging vegetable.
Sulphoraphane in broccoli has detoxifying abilities for better liver health and better-
looking skin.

Cauliflower and its Health Benefits

Cauliflower can help to prevent prostate, breast, cervical, colon, ovarian cancers.
It is effective as immune modulator, promoting anti-bacterial and anti-viral activity.
Fresh cauliflower is excellent source of vitamin C.
A good source of antioxidant, it helps to fight against harmful free radicals, boosts
immunity and protect the body from infections and cancers.
Cauliflower is a good source of many essential B-complex group of vitamins such
as pantothenic acid (vitamin B5), folate, pyridoxine (vitamin B6), thiamin (vitamin B1),
niacin (B3) and vitamin K.
It is also a good source of minerals such as iron, copper, manganese, calcium and
potassium.

Bok Choy (Chinese Cabbage) and its Health Benefits

Eating Bok Choy helps to protect against breast, colon and prostate cancers.
Bok Choy is a rich source of phyto-nutrients, vitamins, minerals and anti-oxidants.
With its zero calorie or negative calorie, eating Bok Choy will not gain weight but in turn
facilitate calorie burning and weight reduction.
It has more vitamin A, carotenes, and other flavonoid polyphenolic anti-oxidants than
other cruciferous vegetables such as cabbage and cauliflower.
A good source of Vitamin K, Bok Choy aids in bone metabolism by promoting
osteotrophic activity in bone cells, increasing bone health and strength, and delaying
osteoporosis process. Sufficient Vitamin K will also limit neuronal damage in Alzheimer's
disease patients brain.
It is also a rich source of the vital Vitamin B-complex such as pyridoxine (vitamin B6),
riboflavin, pantothenic acid (vitamin B5), pyridoxine and thiamin (vitamin B-1).
It also contains good amount of minerals like calcium, potassium, phosphorous, iron,
manganese and magnesium. Potassium is essential for heart and blood pressure rate
control. Iron is needed for the formation the red blood cell in the body.

Cabbage and its Health Benefits

Scientific studies have shown that people with diet rich in cabbage have low rate of colon
cancer. Cabbage is a powerful colon cancer prevention vegetable. Cabbage contains lactic
acid that can act to disinfect colon.
Studies have also indicated that increased cabbage intake may inhibit the metastatic capacity of
breast cancer, and hence lower the risk of developing breast cancer.
Glucosinolates , the anti-cancer properties in the cabbage work primarily by increasing antioxidant
defence mechanisms, improving the bodys ability to detoxify and eliminate harmful chemicals and
hormones.
The cabbage is a good source of estrogen detoxification food since it accelerates the bodys
metabolism of estrogen. It reduces the incidence of breast, uterine and ovarian cancer, and
reduces the growth of cysts (endometriosis) and fibroid in women.
An anti- inflammation vegetable, eating cabbage can reduce the menstrual pain for
endometriosis sufferer.
Cabbage is also a natural headache reliever.

Kale and its Health Benefits

With antioxidant and anti-inflammatory qualities, as well as the presence of
glucosinolates in kale, this root vegetable has shown its effectiveness in colon,
breast, bladder, prostate, ovary and stomach cancer prevention.
Kale is a wonderful source of antioxidants - carotenoids and flavonoids, protect our
cells from free radicals that cause oxidative stress. Flavonoids kaempferol and
quercitin as well as 45 other distinctive flavonoids in kale have also been shown to
specifically fight against the formation of cancerous cells. With the addition of a good
amount of antioxidants like vitamin C, vitamin A, and manganese, kale is certainly a
powerful food in the battle against cellular oxidation.


Kohlrabi (knol-khol or German Turnip) and its Health Benefits
Kohlrabi can protect against prostate and colon cancers.
This stem vegetable contains a good amount of many B-complex group of vitamins such
as niacin, vitamin B-6 (pyridoxine), thiamine and pantothenic acid, required as co-
factors to enzymes during various metabolisms in the body.
The stem of Kohlrabi contains good levels of minerals such as copper, calcium,
potassium, manganese, iron, and phosphorus.
Kohlrabi leaves are abundant in carotenes, vitamin A, vitamin K, minerals, and B-
complex group of vitamins.
High in indoles chemicals, it helps to reduce the effects of estrogens in womans body, reducing
the risk of getting breast cancer and endometriosis symptoms.
Kohlrabi is high in dietary fiber, especially the insoluble cellulose and lignin, found in stems, leaves,
roots, seeds and peel.

Kohlrabi is an excellent source of vitamin C.



Turnips and its Health Benefits

The roots and greens leaves contain oxalic acid, a naturally occurring substance found in
some vegetables belonging to brassica family which may crystallize as oxalate stones in
the urinary tract in some people. It is therefore, those with known oxalate urinary tract
stones may have to avoid eating them. Adequate intake of water is therefore advised to
maintain normal urine output in these individuals to minimize the stone risk.

Brussels Sprouts and its Health Benefits
Brussels sprouts contain Glucosinolates and detox-activating isothiocyanates which
have been shown to fight against and prevent various cancers, such as bladder,
breast, colon, lung, prostate, and ovarian cancer.
Studies have also shown that certain compounds in Brussels sprouts can block the
activity of sulphotransferase enzymes which can be detrimental to the health and
stability of DNA within white blood cells.

The high fiber content of Brussels sprouts can work to reduce our cholesterol by
binding with bile acids that the liver produces from cholesterol for digesting fat.
Brussels sprouts contains healthy dose of flavonoid antioxidants like isorhamnetin,
quercitin, and kaempferol that aids to protect the bodys cells against oxidative
stress.

Glucobrassicin, a glucosinolate which is abundant in Brussels sprouts, is a powerful
substance to fight inflammation on genetic level. The rich source of vitamin K
available in Brussels sprouts can also effectively regulate our body's inflammatory
responses.

Isothiocyanate sulforaphane in Brussels sprouts is a powerful compound to trigger
anti-inflammatory activity in our cardiovascular system. It may prevent and possibly
help reverse blood vessel damage. With inflammation regulated within the body,
Brussels sprouts can fight against the onset of heart attacks, ischemic heart disease,
and arteriosclerosis.

The sulforaphane in Brussels spouts can also protects our stomach lining by obstructing the
overgrowth of Helicobacter pylori, a bacteria that can cause gastric cancer.

Radish and its Health Benefits

Rich in folic acid, anthocyanins and Vitamin C, radish is very effective in fighting cancer especially in
fighting against oral, colon, intestinal, stomach and kidney cancers.

Radish is also effective in relieving congestion within the respiratory system; an excellent food for
people who suffer from asthma, bronchial infections and sinus problems.
With its sulphur based chemicals content, it helps to regulate the production and flow of
bilirubin and bile, enzymes and acids and aids in removing excess bilirubin from the blood.
Hence, it is an excellent detoxifying agent for the body; protects and soothes the gallbladder
and liver, protecting them from infections.


Radish is strongly diuretic, making it effective in preventing and fighting against urinary tract
infections. Since radish cleanse the kidney, taking radish juice can cure the burning feeling
during urinary tract or bladder infections. In addition to that, the mustard oil content of the
radish makes it a medicinal food for expelling gallstones from the bladder.

With its detoxifying and anti carcinogenic properties, radish seeds can be used in Leucoderma treatment. The
seeds are powdered and soaked in vinegar or ginger juice or cows urine and thereafter use to apply on the white
patches. Eating the radish will also be helpful in Leucoderma treatment.

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Watercress and its Health Benefits

Scientific studies have found the correlation between watercress intake to reduced rate of
cancer risks in smokers and non-smokers alike. A study has also found daily intake ofr
watercress can significantly lower DNA damage to white blood cells.
Taking watercress is also effective in cleaning the blood, strengthens the digestive system
and the kidneys. It can also dissolve the mucous in the throat.
Watercress contains micronutrients that work together with the antioxidants to fight free
radicals in the body.


Collard Greens and its Health Benefits


mustard greens
rutabaga
calabrese (sprouting broccoli)
turnip greens
horseradish
How much is enough ?
According to the American Cancer Society, up to 35% of all cancer deaths may be prevented
simply by following the suitable diet. For cancer prevention, cancer research institutes have
recommended consuming at least five servings of fruits and vegetables per day, which
should include any one of the cruciferous vegetables.

Precautions

Generally, some of the above cruciferous vegetables, such as turnip, contain
oxalic acid, which may crystallize as oxalate stones in the urinary tract. Hence,
people with known oxalate urinary tract stones may have to avoid or minimize
the intake. To minimize the stone risk, adequate intake of water is important
to maintain normal urine output in these individuals.