Given brassicas stunning array of health benefits, most of us are probably not getting enough of this versatile and delicious family of veggies.
When you were growing up, your parents probably said, “Eat your Brussels sprouts — they’re good for you.” Well, your parents were right! Brussels sprouts and their other well-known family members cabbage, broccoli, kale and cauliflower are all part of the cruciferous family. They are extremely beneficial for your health and contain some unique phytochemicals that have superior disease-fighting properties.
Cruciferous vegetables belong to the Brassicaceae plant family. They are some of the most nutrient-dense foods you can eat. These super veggies offer a variety of impressive health benefits including lowering cholesterol levels and the risk of cancer and heart disease, boosting liver detoxification and immunity, and even balancing hormone levels. The brassica family includes broccoli, kale, cabbage, cauliflower, Brussels sprouts, buk choy, collard greens, rocket, watercress, rutabaga, turnips and turnip greens, daikon, wasabi, kohlrabi, radish, maca and mizuna.
Nutrients
Brassica vegetables deliver powerful disease-fighting vitamins, minerals, and phytochemicals. Their unique phytochemicals actively provide antioxidant and anti-inflammatory benefits while helping lower cholesterol (lipids) and balance blood sugar levels. This makes them excellent food choices for helping prevent chronic diseases such as cancer, cardiovascular disease and type-2 diabetes. You’ll find plenty of vitamin A and carotenoids (beta-carotene, lutein and zeaxanthin) in them — vital nutrients that help support eye health and good vision and reduce the risk of degenerative eye conditions such as macular degeneration.
These super vegetables supply high levels of vitamins C, E, and K, which strengthen the immune system, support healthy blood clotting, and promote strong cardiovascular and bone health.. Brassicas also provide a good dose of folate and iron for red blood cell production, and calcium and phosphorus for strong bones.
Brassica vegetables are rich in protective flavonoids (flavonols and anthocyanins). Flavonoids are beneficial for improving cardiovascular health as they help prevent the oxidation of “bad” cholesterol and lower the risk of diseases such as atherosclerosis, cancer and chronic inflammation. Anthocyanidins are responsible for the vibrant red, blue and purple colour of fruits and vegetables. Purple kale and cabbage contain especially high levels of anthocyanidins.
You will also be boosting your soluble and insoluble fibre intake by eating brassica vegetables. It’s important to include both of these types of fibre in your diet to support bowel and cardiovascular health. What makes this vegetable family unique is that they contain a group of phytochemicals called glucosinolates, which include sulforaphane, glucosinolate and indole-3-carbinol. These are naturally occurring sulfur-containing chemicals that are responsible for brassicas’ characteristic pungent aroma and bitter mustard flavour.
When brassicas are cut or cooked, an enzyme called myrosinase is activated which converts glucosinolates into active phytochemicals called isothiocyanates, which have outstanding health benefits and disease-preventing properties. Isothiocyanates have been found to reduce inflammation and support the body’s detoxification of carcinogenic compounds before they can damage cells.
Health benefits
Cancer prevention
Numerous studies show an association between the consumption of brassica vegetables and cancer prevention. Glucosinolates, in particular indole-3-carbinol and sulforaphane, have been studied extensively for their anticancer effects. Studies in animals show that they can help prevent the development of bladder, breast, colon, liver, lung, and stomach cancers. Glucosinolates can help protect against DNA damage, along with inactivating carcinogenic substances, as well as inhibiting tumour blood vessel formation and tumour cell migration. Some studies suggest that cruciferous vegetable intake may reduce risk of certain cancers, such as breast and colorectal, though results in humans remain mixed.
Skin health
Including plenty of brassicas in your diet will also improve your skin health by boosting your sulfur intake. Sulfur supports every cell in your body, especially in your hair, skin, and nails, and helps maintain healthy, youthful-looking skin. Adequate amoun