Cruciferous Vegetables

Food as Medicine...

Let's talk about cruciferous vegetables.

The term “cruciferous vegetables” refers to plants that belong to the Cruciferae Brassicaceae) family.  This plant family is called cruciferous because the flowers produced by the plants resemble crosses.  The Brassicaceae family contains more than 3,000 species (Fahey, Zalcmann, & Talalay, 2001).  Some of the more common members of the cruciferous family are Brussels Sprouts, Cabbages, Cauliflower, Kale, Swede, Turnip, Horseradish, Rocket, Watercress, Radish, Mild White Mustard, Wasabi.

Cruciferous vegetables have a long history of traditional therapeutic use in many parts of the world for a variety of health conditions.  For example, cabbage juice has traditionally been prescribed for the treatment of gastric ulcers.  Horseradish has traditionally been used to treat infections of the respiratory tract and urinary tract.  Mustard poultices have been used for inflamed joints and radishes have been used to treat biliary (affecting the bile duct and gallbladder) diseases.

More recently, scientific evidence suggests that regular consumption of cruciferous vegetables may reduce the incidence of certain cancers.  They are unique in that they are rich sources of glucosinolates (sulphur-containing phytochemicals) that are responsible for the pungent aroma and spicy or bitter taste of the cruciferous vegetables.  High intakes of cruciferous vegetables have been associated with lower risk of lung and colorectal cancer and there is also evidence that genetic differences may influence the effect of cruciferous vegetables on human cancer risk (Hagdorn J.D., 2012).

The best way to eat them is to eat them raw (such as in coleslaw) or rapidly cooked without water (such as steaming or stir frying) and chew well (Beliveau & Gingras, Foods that Fight Cancer, 2016).  Avoid cooking in water because the glucosinolates are water soluble and can thus be leached out of food into cooking water.

One of the most nutritious and studied vegetables, broccoli has an abundance of vitamins, minerals and other powerful disease-fighting substances that give it the ability to protect against many common cancers among other diseases.  Nobody is sure why, but broccoli seems to be even more protective than any other cruciferous vegetables (Reader’s Digest, 2014).  Broccoli sprouts are the most potent and are often used in women’s multivitamin formulas.  Kale is an excellent source of vitamin C and beta carotene, which the human body converts to vitamin A; one cup of kale also contains 170mg of folate, 300mg of calcium, 4mg iron and 320mg of potassium.  It also provides more than 5G of fibre and has only 200 kilojoules (Reader’s Digest, 2014).  Serving kale with lemon dressing or in the same meal as another acidic citrus fruit boots absorption of the iron and calcium.

Brussels Sprouts look like miniature heads of cabbage.  They are similar to cabbage in taste, but they are slightly milder in flavour and denser in texture.  Brussels sprouts are cabbage members of the cruciferous vegetable family, well known for its health-giving properties.  These vegetables are an excellent source of vitamin C (Reader’s Digest, 2014).

Leafy greens such as silverbeet, spinach, rocket, kale and watercress are good for 

B vitamins, particularly folate, as well as being a good source of plant-based iron.  A great intake of these vegetables has been associated with lower decline in cognitive abilities with age (Phelps K, 2020).

Source: Food as Medicine Learning Guide, Nature Care College