Eat Your Cruciferous Vegetables

Cruciferous vegetables might not be among your favorite veggies. They can taste bitter and their texture has a woodiness about it. Which vegetables are cruciferous, or of the cabbage family? They are the ones you probably hated as a kid: broccoli, cabbage, Brussels sprouts, cauliflower, kale, and bok choy.

But these veggies contain vitamins, nutrients, fiber, and phytochemicals that make them so good for you. Nutrition experts say they are particularly important for fighting cancer as well as heart disease. Here are reasons for getting these wonder veggies on your plate, and delicious ways of enjoying them.

1. Broccoli

Growing research shows that cruciferous vegetables like broccoli have important components linked to cancer risk reduction, and they help regulate a system of bodily enzymes that fight cancer. In studies, cruciferous vegetables have stopped the growth of cancer cells in tumors of the breast, uterine lining, colon, liver, lung, and cervix, the American Institute for Cancer Research reports.

Cooking tip: Don’t overcook these vegetables. They are less appealing when mushy and lose the phytochemicals that make them so healthy when cooked for too long. Lightly steam or sauté them. Or serve them raw with dip on a veggie platter — broccoli and cauliflower are especially good this way.

2. Cabbage

Cruciferous vegetables contain the compounds glucosinolate, crambene, indole-3-carbinol, and isothiocyanates (derived from glucosinolates), which are associated with lower cancer risk, according to the American Institute for Cancer Research. In fact, some studies have shown a synergy among some of the components, making them more active in detoxifying carcinogens before they damage cells, according to WebMD.com.

Recipe tip: Here’s a recipe idea from the AICR for cabbage to tuck away for the fall when many of these ingredients are in season. Toss shredded red cabbage and thin apple slices with chopped fresh cranberries and raisins. Dress with a mix of lemon juice and walnut oil.

3. Brussels sprouts

Research shows that diets rich in cruciferous vegetables, dark-yellow vegetables, and fish may also fight cardiovascular disease. A recent study associated such a diet with lower levels of inflammation markers for heart disease, WebMD.com reports. What’s more, of the cruciferous family, Brussels sprouts and broccoli contain the most heart-healthy plant omega-3 fatty acids, with 260 milligrams in a cup of Brussels sprouts and 200 milligrams in a cup of broccoli.

Serving tip: Maple butter will soften the sharp bitterness of Brussels sprouts, eHow.com advises. Mustard butter is another good complement.

4. Cauliflower

Summer is the season of barbecue, but grilling meat over high open flame causes the formation of HCA (heterocyclic amine) compounds, found to cause cancer in lab animals. A recent study reported in the American Journal of Gastroenterology discovered an elevated risk of stomach cancer among participants with the highest estimated intake of a form of HCA.

When grilling, serve side dishes made with cruciferous vegetables and help cut your cancer risk. Eating them may decrease the amount of HCAs in the body by causing the liver to more quickly get rid of them, reports NutritionMD.org.

Recipe tip: For a great summer side dish, try EatingWell.com’s Tangy Cauliflower Salad made with capers, garlic, and crushed red pepper.

5. Kale

Oxidative stress, an overload of damaging molecules called oxygen-free radicals which the body produces, is associated with cancer formation. However, research has shown that consumption of cruciferous vegetables reduces oxidative stress and therefore may help protect us against cancer, reports WebMD.com.

A National Cancer Institute study found that the oxidative stress levels of participants who ate one to two cups of cruciferous vegetables a day dropped 22 percent over three weeks, compared to a 0.2 percent drop when they took a multivitamin with fiber. For a tasty kale dish that is full of fiber, try Epicurious.com’s recipe for Cannellini Beans with Kale.

Nutrition tip: The American Cancer Society and other medical groups recommend that adults eat at least five servings of vegetables and fruit each day to curb their risk of chronic diseases.