The Healing Power of Cruciferous Vegetables

 

We know that vegetables are good for you, but they all have different properties. The cruciferous vegetables family is part of Brassica geunus of plants. These include Brussels sprouts, broccoli, kale, cauliflower and cabbage among others. It’s not always easy to get these in vegetables in our everyday diet. However there are many reasons why these specifically shouldn’t be left out.

Properties of Cruciferous Vegetables

Cruciferous vegetables are high in fiber as well as rich in vitamins, nutrients and carotenoids. They contain sulforaphane, which has been well studied for its anti-cancer properties. They are also an important part of the diet that can strengthen immunity, reduce inflammation, balance blood sugar and improve bone health.

Broccoli Sprouts

Broccoli sprouts are one of the most powerful cruciferous super-foods. They are abundant in glucoraphanin, a precursor to sulforaphane and have been shown in studies to have anti-cancer effects against prostate, breast, and urinary cancers. It’s best to have fresher broccoli sprouts rather than more mature ones since three- day old broccoli contains 10 to 100 times higher levels of glucoraphanin. It’s easy to get a dose of cruciferous vegetables in a salad, juiced or even in supplement form if you don’t have the time to prepare or a trusted health food café nearby.

Thyroid Benefits

Clients are often worried about the goitrogens in cruciferous vegetables when they come to me with thyroid disease. These can inhibit the body’s uptake of iodine. This blocking of iodine uptake may contribute to the development of a goiter, which is the reason that cruciferous veggies are often not recommended for those with thyroid problems. Although, this is more of a risk factor when you are eating these vegetables in mega-doses. Use common sense and don’t eat them by the bushel. However you should not avoid cruciferous vegetables entirely since they come with so many health benefits.

How to Ingest

When you are ingesting cruciferous vegetables, you want to be sure they have the most nutrient value. Making sure they are fresh and not frozen is the best way to do this. They should be local so you know they haven’t been traveling over time. You should also make sure they are not overcooked (as too much heat can destroy beneficial enzymes). Additionally, choose organic whenever possible to avoid ingesting toxic pesticides.