The Super-Veggies: Cruciferous Vegetables
Cruciferous vegetables have it all: vitamins, fiber, and disease-fighting phytochemicals. Here's how to get more of them.
By Elaine Magee, MPH, RD
Reviewed by Louise Chang, MD
What do broccoli, cauliflower, Brussels sprouts, kale, cabbage, and bok choy have in common? They're all members of the cruciferous, or cabbage, family of vegetables. And they all contain phytochemicals, vitamins and minerals, and fiber that are important to your health (although some have more than others.)
In fact, health agencies recommend that we eat several servings per week of cruciferous vegetables -- and for good reason.
Lower Cancer Risk?
One of the big reasons to eat plenty of cruciferous vegetables is that they may help to lower your risk of getting cancer.
A review of research published in the October 1996 issue of the Journal of the American Dietetic Association showed that 70% or more of the studies found a link between cruciferous vegetables and protection against cancer.
Various components in cruciferous vegetables have been linked to lower cancer risks. Some have shown the ability to stop the growth of cancer cells for tumors in the breast, uterine lining (endometrium), lung, colon, liver, and cervix, according to the American Institute for Cancer Research. And studies that track the diets of people over time have found that diets high in cruciferous vegetables are linked to lower rates of prostate cancer.