The Nutrient Foods

Enjoy Plenty of Cruciferous Vegetables

Cruciferous vegetables are in a family of produce that deserves some serious ink in health newsletters like this one because they are bursting at the seams with vitamins and minerals. They are the heavyweights in the vegetable world, and the more you eat of them, the better-functioning your body will be. Starting off this article is leader of the cruciferous pack: broccoli and its apparent ability to thwart cancer.

Broccoli has long been a source of speculation about its cancer-fighting potential. The most frequently cited proof is a 1999 study from Harvard and Ohio State University researchers. They found that men eating two or more servings of broccoli a week (not really that difficult a task) had a 44% reduced risk of developing bladder cancer as compared to those who ate one serving.

This and other studies into cruciferous vegetables have propelled scientists to figure out what ingredients exert this anti-cancer effect. Researchers now believe that they know at least one firm reason why broccoli can protect against cancer: a group of chemicals called "glucosinolates." They are found naturally in cruciferous vegetables, and when chopped up and digested, they turn into "isothiocyanates." In the lab, they found that these isothiocyanates stopped the growth of even the most aggressive kind of bladder cancer. They say that this is only one of many potential ingredients in broccoli-and fellow cruciferous species-that fight tumors.

A brand new study builds on this anti-cancer notion. It found evidence that supports the notion that a diet that is rich in cruciferous vegetables may reduce the risk of lung cancer-among smokers.

The Cruciferous-cancer Link
I'm not going out on a limb by saying that cruciferous vegetables are the healthiest foods in existence. They are comprised of much of the world's healthiest produce, with some vegetables containing untouchable amounts of nutrients. The salad greens alone-mustard, collard, kale, watercress, cabbage-are immensely nutritious. They are all unique because they contain those glucosinolates-which give them their aroma and taste.

Overall versus cancer, ingredients have been proven to halt the growth of cancer cells (including breast, lung, colon, liver, cervix and endometrium cancers), while population studies continue to show that people who eat the most cruciferous veggies have the lowest risk of cancer. The results are very preliminary thus far, though.

Which Types of Vegetables?
The following vegetables fall into the cruciferous family:
• Arugula
• Bok choy
• Broccoli
• Brussels sprouts
• Cabbage
• Cauliflower
• Collard greens
• Kale
• Mustard greens
• Radish
• Turnip
• Watercress

Glucosinolate makes these such amazing foods. It helps kill cancer-causing elements before they damage your DNA and might alter the cellular pathways that are linked to these changes.

In an incredible review of studies that were published before 1996, researchers found that 67% of them discovered a protective effect of cruciferous vegetables versus cancer.

Broccoli and company have more than just glucosinolate, though. They contain strong "phytonutrients" called "sulforaphane" and a variety of "indoles" that are known to have anti-cancer effects. Trying to break it down and see how they prevent cancer gets tricky and quite convoluted.

For instance, we have large studies that show this effect, but then it becomes guesswork to find the ingredients that are responsible. For example, one ingredient called "indole-3-carbinol" has shown the ability to stop an enzyme that makes tumors grow, but the evidence continues, with reasonable proof, that eating these healthy vegetables can limit your risk of various cancers: breast, lung, bladder, colon and prostate.

Calciferous veggies do so much more, as well. They pump you full of nutrients and keep a plethora of bodily functions running smoothly. I would highly suggest adding these members to your weekly diet. Over the long term, as you can see, they might even save your life.