These vegetables appear to be protective against several cancers; find out which foods are part of this category and how to include them in the menu
Broccoli, cabbage, cabbage, cauliflower, Brussels sprouts, arugula and watercress are some of the members of the group known as cruciferous vegetables. According to research published in August in the magazine Journal of Food Science, These vegetables are allies against Cancer.
Chinese researchers analyzed 22 meta-analyses – exhaustive reviews present in the scientific literature – and listed the protective effects against gastric tumors, lungfrom breastprostate, among others. “However, it is worth noting that this is an association study and that the research included refers to different populations and also to different forms of plantation and soil,” reflects nutritionist Celso Cukier, of the Albert Einstein Israelite Hospital.
But the relationship between these vegetables and reduced cancer risk goes back a long way. A menu with a good supply of vegetables, in this case with space for cruciferous vegetables, provides many protective substances, starting with fibre. They work for traffic intestinal and favor the microbiota, two factors linked to reducing the risk of tumors.
These vegetables also accumulate sulfur compounds, such as glucosinolates. Through the action of the enzymes present in our body, these are transformed into isothiocyanates, especially sulforaphane, one of the most studied and with the greatest anti-tumor potential. Another component, with a strange name and the same function, is indole-3-carbinol.
The list also includes carotenoids, famous for their antioxidant action, i.e. they protect cells from damage caused by excess free radicals. Of note is the presence of vitamins, especially folic acid, part of the B complex, and vitamin C, as well as minerals, such as potassium and magnesium. All these ingredients work in synergy, enhancing their beneficial action.
One tip is to give priority to organic foods or make room on the menu for seasonal products, as they tend to contain fewer pesticides. And remembering that cancer prevention also involves other good habits, such as practice physical activity and the management of stress.
What are cruciferous vegetables?
According to the botanical classification, these vegetables belong to the family Brassicaceae and they are called cruciferous because the arrangement of the leaves, arranged in four, resembles a cross. Most are of European origin, but there are also those that come from Asia, such as cauliflower.
Below, learn more about some members of this family:
- Watercress: One of its strong points is the concentration of antioxidants such as vitamin C and carotenoids. The spicy flavor enhances salads and sandwiches, among other preparations.
- Broccoli: There are two types, the single-headed one, called ninja, and the branched one, also known as caipira. Broccoli is among the largest suppliers of sulfur compounds, precursors of sulforaphane. To savor all their richness, we recommend steaming them. They are perfect in salads, soups, Italian first courses and even Asian recipes.
- Brussels sprouts: The tiny vegetable also offers potentially anticancer compounds, such as isothiocyanates. Its flavor is slightly bitter, thanks to the presence of a substance known as sinigrin. It is used in the preparation of salads, but serves as an accompaniment to meat, poultry and pasta.
- Cauliflower: Excellent source of fibre, which helps the functionality of the intestine. One of the most famous recipes is cauliflower au gratin, but it is delicious in soups and creams.
- Buttered cabbage: Very present in Minas Gerais cuisine, cabbage can be sautéed and seasoned with garlic. He has also been successful in preparing green juices, a recipe that preserves much of the vitamin C, one of its main nutrients.
- Cabbage: According to historians, this vegetable helped alleviate the hunger of Europeans. One of its versions, purple, contains anthocyanins, a group of pigments with antioxidant action. But white cabbage also contains protective compounds, such as flavonoids. In addition to German sauerkraut, a fermented dish that favors the intestinal microbiota, it goes well with fried foods, among other recipes.
- Rocket: Another slightly spicy representative of the family. Contains lutein and zeaxanthin, a pair of carotenoids that protect cells from oxidative damage. Versatile, it appears on pizza toppings and enhances, for example, sandwiches and salads.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
