Cruciferous vegetables are part of the Brassica family. They include Brussel-sprouts, cauliflower, broccoli, cabbage, turnip, radish, mustard, wasabi and kale . These vegetables are easily grown in a backyard garden and are high in fiber and vitamin C.
Preparation: Cruciferous vegetables keep longer and fresher if stored in the fridge and are best consumed within a few days. If it’s not possible to eat them within a few days of purchase, cook them straight away and eat within a week as the nutritional content reduces the older that they are but beneficial nutrients can be contained when they are cooked. These vegetables are most likely to be heavily sprayed with pesticides, so buy either organic or wash them thoroughly before eating them. They are delicious eaten raw or lightly steamed, either as a salad or together with a meat meal.
Benefits of eating cruciferous vegetables:
Oestrogen metabolism : A relative excess of estrogen occurs either when there is low progesterone, oestrogen is not cleared through the liver effectively or when prescribed synthetic oestrogens such as the oral contraceptive pill and HRT. Symptoms of PMS can be due to a relative excess of oestrogen. Cruciferous vegetables promote clearance of oestrogen through the liver, therefore balancing oestrogen metabolism.
Immune system : Cruciferous vegetables have antiviral, antibacterial and anticancer properties.
Liver : Cruciferous vegetables are involved in inducing phase 1 of liver detoxification. Therefore they have the ability to improve the detoxification pathway of hormones, bodily wastes, free radicals (oxidants) and chemicals. All of which have the potential to cause disease if they stagnate in the body. We are exposed to oxidants on a daily basis through the environment we live in as well as through our food.
Fiber : Required for regular, healthy digestive function.
Cautions: Cruciferous vegetables contain goitrogens. Intake of raw cruciferous vegetables should be limited in those with hypothyroidism. However goitrogens are heat sensitive and so when cooked the goitrogen levels are significantly reduced. Goitrogens block iodine uptake from the thyroid. Iodine is an essential nutrient in healthy thyroid function.
References:
Boddupalli S, et al. 2012 ‘Induction of phase 2 antioxidant enzymes by broccoli sulforaphane: perspectives im maintaining the antioxidant activity of vitamins A, C, and E.’ Frontiers in Genetics 2012; 3:7
Pereira FM, Rosa E, Fahey JW, et al 2002, ‘ Influence of temperature and ontogeny on the levels of glucosinolates in broccoli (Brassica oleracea Var. italica) sprouts and their effect on the induction of mammalian phase 2 enzymes,’ J Agric Food Chem. 2002 Oct 9; 50(21):6239-44.
Steinkellner H, Rabot S, Freywald C, et al 2001. ‘ Effects of cruciferous vegetables and their constituents on drug metabolizing enzymes involved in the bioactivation of DNA-reactive dietary carcinogens,’ Mutat Res. Sep 1; 480-481:285-97.
Wooding S, Gunn H, Ramos P, et al. 2010, ‘Genetics and bitter taste responses to goitrin, a plant toxin found in vegetables,’ . Chem Senses . Vol. 35(8):685-92.