Cancer Prevention: Cruciferous Veggies

by in Healthy Recipes, Healthy Tips, February 4, 2012
broccoli
Broccoli is loaded with cancer-fighting plant chemicals.

In honor of World Cancer Day, we’re focusing on cruciferous veggies—those from the cabbage family. Studies show that these vegetables have a special plant chemical that protects against cancer. Here are some ideas on how to incorporate them into your everyday eating plan.

The Power
Cruciferous vegetables include cabbage, broccoli, cauliflower, turnips, kale, and Brussels sprouts. These superstar veggies are packed with so many nutrients it’s tough to keep count. They contain fiber, vitamins A and C, riboflavin, B6, folic acid, magnesium, potassium and omega-3 fats. What’s more, they also have plant chemicals known as glucosinolates that have been shown to help reduce the risk of various types of cancer.

A 2011 study in the International Journal of Urology found that the more veggies that were eaten from the cabbage family, the lower the risk was from prostate cancer. According to the American Institute for Cancer Research, studies also link the various components in cruciferous veggies to helping reduce the risk of colorectal, esophageal, stomach, mouth and pancreatic cancer.

Brussels Sprouts
These green jewels can be broiled, roasted or steamed – or sliced and sautéed like in the recipe below. If you’re not familiar with cooking these babies, check out our recent post.

Recipe: Brussels Sprouts Hash

Broccoli
Studies show that cooking broccoli may enhance its cancer-fighting properties. Keep a bag in the freezer and toss into pasta, soups, stews, stir-fry and rice dishes. Find out why broccoli is one of our top 10 superfoods.

Recipe: Broccoli, Mushroom and Cheese Breakfast Strata

Kale
There are many varieties of this leafy veggie including Dinosaur (a.k.a. Cavolo Nero), Curly, and Plain Leaved. If using raw in a salad, don’t chop or tear until you’re ready to use it in order to preserve the vitamin C.

Recipe: Kale Chips

Cabbage
Green or red, cabbage contains a plethora of nutrients. Red cabbage also contains anthocyanins, a potent anti-inflammatory antioxidant.

Recipe: Braised Red Cabbage and Turnips

Cauliflower
Although peak season is September through November, you can still find cauliflower in your frozen food aisle; look for brands without added butter or sauces.

Recipe: Oven-Roasted Cauliflower With Turmeric and Ginger

Bok Choy
Add this green veggie to soups or stir-fry. Raw bok choy adds a sweet crunch to salads and sandwiches too.

Recipe: Wilted Bok Choy With Soy Sauce and Cashews

TELL US: Which cruciferous veggies will you be cooking today?

Toby Amidor, MS, RD, CDN, is a registered dietitian and consultant who specializes in food safety and culinary nutrition. See Toby’s full bio »

Similar Posts

7 Salads That Know How to Celebrate Summer Fruit

Sweet strawberries. Juicy peaches. Luscious mango. If you’re looking for ways to upgrade a salad, fruits in their prime are an excellent place to start. Figs: Fig, Bacon and Frisee Salad Sweet figs are at hitting their stride right about now — and are the perfect complement to bitter greens, bacon and black pepper in thisRead more

Comments (1,412)

  1. The Birch of the Shadow…

    I feel there may well be a several duplicates, but an exceedingly useful checklist! I have tweeted this. A lot of thanks for sharing!…

  2. The Ships’s Voyages…

    I feel know-how just can make it even worse. Now there’s a channel to never ever treatment, now there won’t become a possibility for them to find out….

  3. The Absent Game…

    Amongst me and my husband we have owned a lot more MP3 players over the years than I can count, including Sansas, iRivers, iPods (common & touch), the Ibiza Rhapsody, etc. But, the last few ages I’ve settled down to one line of players….

  4. uggs greece says:

    shirt,boots,jacket…

    Thanks for your article on the traveling industry. I’d personally also like to add that if you are a senior taking into account traveling, it really is absolutely imperative that you buy travel cover for senior citizens. When traveling, elderly people…

  5. shirt,boots,jacket…

    Thanks for your article on the traveling industry. I’d personally also like to add that if you are one senior taking into consideration traveling, it really is absolutely vital that you buy traveling insurance for older persons. When traveling, older …

  6. Nursing Care says:

    Woman of Alien…

    Great perform you have got finished, this web site is de facto neat with wonderful facts. Time is God’s way of trying to keep all the things from happening directly….

  7. The Ships’s Voyages…

    I think technological know-how just causes it to be worse. Now there is a channel to under no circumstances treatment, now there won’t become a possibility for them to find out….

  8. The Ships’s Voyages…

    I feel know-how just makes it even worse. Now there’s a channel to in no way treatment, now there won’t become a probability for them to find out….

  9. The Birch of the Shadow…

    I feel there may perhaps become a few duplicates, but an exceedingly handy list! I have tweeted this. Lots of thanks for sharing!…

  10. shirt,boots,jacket…

    Thanks for your write-up on the traveling industry. I’d also like to add that if you’re a senior taking into consideration traveling, it really is absolutely imperative that you buy travel cover for seniors. When traveling, golden-agers are at high r…

Leave a Reply

Your email address will not be published. Required fields are marked *

*

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>