Cruciferous Vegetables
- Introduction. Cruciferous or Brassica vegetables are so named because they come from plants in the family known to...
- Disease Prevention. Like most other vegetables, cruciferous vegetables are good sources of a variety of nutrients and...
- Nutrient Interactions. Very high intakes of cruciferous vegetables, such as cabbage and turnips, have been...
What is a cruciferous vegetable?
Cruciferous vegetables are vegetables of the family Brassicaceae (also called Cruciferae) with many genera, species, and cultivars being raised for food production such as cauliflower, cabbage, kale, garden cress, bok choy, broccoli, Brussels sprouts, mustard plant and similar green leaf vegetables.
Is cabbage a cruciferous plant?
Cabbage plants Cruciferous vegetables are vegetables of the family Brassicaceae (also called Cruciferae) with many genera, species, and cultivars being raised for food production such as cauliflower, cabbage, kale, garden cress, bok choy, broccoli, Brussels sprouts, mustard plant and similar green leaf vegetables.
Can you eat the leaves of cruciferous vegetables?
In most cases, the leaves or flower buds of cruciferous vegetables are eaten, but there are a few where either the roots or seeds are also eaten. Because these vegetables belong to the same family, they tend to be susceptible to the same diseases and pests.
Why is the word “cruciferous” confusing?
In conclusion, the word “cruciferous” is confusing because the word has its origins in a time when the large family Brassicaceae was called Cruciferae, which meant that all of the plants in the family (most of which are not edible) were referred to as “cruciferous.” In the last generation,...
How did cruciferous vegetables get their name?
Cruciferous or Brassica vegetables are so named because they come from plants in the family known to botanists and biologists as Cruciferae or alternately, Brassicaceae. The Brassicaceae family, which includes the model plant Arabidopsis thaliana, comprises approximately 375 genera and over 3,000 species (1).
What defines a cruciferous vegetable?
Listen to pronunciation. (kroo-SIH-feh-rus VEJ-tuh-bul) A member of the family of vegetables that includes broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, kale, and turnips. These vegetables contain substances that may protect against cancer.
Why should you not eat cruciferous vegetables?
Cruciferous vegetables are healthy and nutritious. However, they contain thiocyanates, which can block iodine absorption. People with thyroid problems should not eat very large amounts of these veggies.
Which vegetables are cruciferous?
What are cruciferous vegetables?Arugula.Bok choy.Broccoli.Brussels sprouts.Cabbage.Cauliflower.Collard greens.
What is the healthiest cruciferous vegetable?
The ten best cruciferous vegetables according to various studies include:Broccoli: Broccoli is a must-have in your daily diet to build your body and boost your immune system. ... Brussels sprouts: ... Kale: ... Cauliflower: ... Cabbage: ... Bok choy: ... Radish: ... Turnip greens:More items...•
Who should avoid cruciferous vegetables?
If you have hypothyroidism, you may want to consider limiting your intake of cruciferous vegetables, says Rustveld. “If you have an underactive thyroid or iodine deficiency, you should avoid juicing cruciferous vegetables,” he adds, since juicing makes it easy to ingest large quantities of produce.
Why you shouldn't eat broccoli?
“Broccoli also has thiocyanates. This compound is very dangerous because it leads to hyperthyroidism, and due to which, you experience problems like weight gain, fatigue, hair loss, and a bloated face”, informs dietician and clinical nutritionist, Anshika Srivastava.
Why do cruciferous vegetables make you fart?
Kale, broccoli, and cabbage are cruciferous vegetables, which contain raffinose — a sugar that remains undigested until bacteria in your gut ferment it, which produces gas and, in turn, makes you bloat.
Is Sweet Potato a cruciferous vegetable?
To get the most out of your diet, enjoy a colorful variety of fruits and vegetables and fill half your plate with these healthy foods. One great combination of colorful cruciferous vegetables is green and orange (broccoli and sweet potato, Brussels sprouts and carrots, or cauliflower and carrots).
What is the healthiest vegetable?
1. Spinach. This leafy green tops the chart as one of the most nutrient-dense vegetables. That's because 1 cup (30 grams) of raw spinach provides 16% of the Daily Value (DV) for vitamin A plus 120% of the DV for vitamin K — all for just 7 calories ( 1 ).
Is broccoli a carcinogen?
Unfortunately, these anti-carcinogens tend to be found in foods that also contain carcinogens - well-known killers such as broccoli, onions, strawberries and cabbage. Even while these vegetables are preventing you from getting cancer, they are giving you cancer.
Is Onion a cruciferous vegetable?
In this short video, registered dietician Traci Komorek highlights the two vegetable families that are most important in an anticancer diet: the crucifers–such as kale, broccoli, cauliflower, and brussel spouts—and the alliums, which include onions, garlic, and shallots.
Are sweet potatoes cruciferous?
To get the most out of your diet, enjoy a colorful variety of fruits and vegetables and fill half your plate with these healthy foods. One great combination of colorful cruciferous vegetables is green and orange (broccoli and sweet potato, Brussels sprouts and carrots, or cauliflower and carrots).
Is spinach a cruciferous vegetables?
Cruciferous vegetables include Swiss chard, broccoli, cabbage, Brussels sprouts, cauliflower, watercress, radish, rapini, arugula, spinach, turnip, kale, and bok choy.
Is lettuce a cruciferous vegetables?
Cabbage, broccoli, cauliflower, bok choy, arugula and kale are just some of the examples of cruciferous vegetables. A research study out of Arizona State in 2000 found iceberg lettuce, tomatoes, french fried potatoes, bananas and orange juice were the most commonly consumed fruits and vegetables.
Is Onion a cruciferous vegetable?
In this short video, registered dietician Traci Komorek highlights the two vegetable families that are most important in an anticancer diet: the crucifers–such as kale, broccoli, cauliflower, and brussel spouts—and the alliums, which include onions, garlic, and shallots.
What are cruciferous vegetables?
Cruciferous vegetables are part of the Brassica genus of plants. They include the following vegetables, among others: Arugula Bok choy Brocco...
Why are cancer researchers studying cruciferous vegetables?
Cruciferous vegetables are rich in nutrients, including several carotenoids ( beta-carotene , lutein, zeaxanthin); vitamins C, E, and K; folate...
Is there evidence that cruciferous vegetables can help reduce cancer risk in people?
Researchers have investigated possible associations between intake of cruciferous vegetables and the risk of cancer. The evidence has been reviewed...
Are cruciferous vegetables part of a healthy diet?
The federal government’s Dietary Guidelines for Americans 2010 recommend consuming a variety of vegetables each day. Different vegetables are ric...
How do isothiocyanates help cancer?
Indoles and isothiocyanates have been found to inhibit the development of cancer in several organs in rats and mice, including the bladder, breast, colon, liver, lung, and stomach ( 2, 3 ). Studies in animals and experiments with cells grown in the laboratory have identified several potential ways in which these compounds may help prevent cancer: 1 They help protect cells from DNA damage. 2 They help inactivate carcinogens. 3 They have antiviral and antibacterial effects. 4 They have anti-inflammatory effects. 5 They induce cell death (apoptosis). 6 They inhibit tumor blood vessel formation (angiogenesis) and tumor cell migration (needed for metastasis).
What enzyme metabolizes isothiocyanates?
In addition, several case-control studies have shown that specific forms of the gene that encodes glutathione S-transferase, which is the enzyme that metabolizes and helps eliminate isothiocyanates from the body, may influence the association between cruciferous vegetable intake and human lung and colorectal cancer risk ( 21-23 ).
What are the nutrients in cruciferous vegetables?
Cruciferous vegetables are rich in nutrients, including several carotenoids ( beta-carotene, lutein, zeaxanthin); vitamins C, E, and K; folate; and minerals. They also are a good fiber source. In addition, cruciferous vegetables contain a group of substances known as glucosinolates, which are sulfur-containing chemicals.
What are the different types of vegetables?
Vegetables are categorized into five subgroups: dark-green, red and orange, beans and peas (legumes), starchy, and other vegetables. Cruciferous vegetables fall into the “dark-green vegetables” category and the “other vegetables” category.
Can you metabolize isothiocyanates differently?
It is also possible that some people, because of their genetic background, metabolize dietary isothiocyanates differently. However, research has not yet revealed a specific group of people who, because of their genetics, benefit more than other people from eating cruciferous vegetables.
Why are cruciferous vegetables called cruciferous?
Cruciferous or Brassica vegetables are so named because they come from plants in the family known to botanists and biologists as Cruciferae or alternately, Brassicaceae. The Brassicaceae family, which includes the model plant Arabidopsis thaliana, comprises approximately 375 genera and over 3,000 species (1).
Can cabbage cause thyroid problems?
Very high intakes of cruciferous vegetables, such as cabbage and turnips, have been found to cause hypothyroidism (insufficient production of thyroid hormones) in animals (54). Two mechanisms can potentially explain this effect. The hydrolysis of progoitrin, found in cruciferous vegetables (see Figure 1 ), may yield a compound known as goitrin, which may interfere with thyroid hormone synthesis. The hydrolysis of another class of glucosinolates, known as indole glucosinolates, results in the release of thiocyanate ions (see Figure 2) that can compete with iodine for uptake by the thyroid gland (55). However, increased exposure to thiocyanate ions from cruciferous vegetable consumption or, more commonly, from cigarette smoking, does not appear to increase the risk of hypothyroidism unless accompanied by iodine deficiency. One study in humans found that the consumption of 150 g/day (5 oz/day) of cooked Brussels sprouts for four weeks had no adverse effects on thyroid function (56). Similarly, consumption of high amounts of cruciferous vegetables has been associated with increased thyroid cancer risk only in iodine-deficient areas (57).
Does boiling vegetables before eating cause myrosinase to breakdown?
In contrast, boiling cruciferous vegetables before consumption inactivates myrosinase, thus preventing the breakdown of glucosinolates. A small fraction of intact glucosinolates may be absorbed in the small intestine, but a large proportion reaches the colon (5).
Can cruciferous vegetables cause prostate cancer?
A prospective study in 29,361 men who underwent a prostate-specific antigen (PSA) test found that intake of cruciferous vegetables was inversely associated with risk of metastatic prostate cancer — cancer that has spread beyond the prostate (i.e., late-stage prostate cancer) — during a mean follow-up of 4.2 years (51).
Is cooking cruciferous vegetables a source of bias?
The method of cooking cruciferous vegetables, which strongly affects the bioavailability and potential anticancer benefits of isothiocyanates (see Metabolism and Bioavailability of Glucosinolates) may be a source of bias and explain variation in the results of the studies ( heterogeneity among studies).
Why Should You Eat Cruciferous Vegetables?
Yes, eating cruciferous vegetables is one of the most important choices you can make towards healthy, cancer-free living. These veggies have some pretty amazing benefits. By looking closely at their nutritional content, you’ll soon discover why they are major contributors to a vibrant healthy body.
What is a Cruciferous Vegetable?
Cruciferous vegetables, also referred to as “cole crops” in the United States, belong to the Brassica genus. This includes the following vegetables:
How to Incorporate These Superfoods into Your Diet
It’s a good idea to keep a supply of cruciferous veggies available at all times so you can boost the nutritional value of any meal. There are a number of different ways to add these amazing veggies to your meals. Here are just a few ideas:
How Can a Diet High in Cruciferous Vegetables Help?
Studies have demonstrated a multitude of life-altering health benefits associated with glucosinolates in cruciferous vegetables.
Veggies That Can Detoxify Our Lives
Toxins are present in our daily lives and are extremely difficult to avoid; therefore, it’s safe to say that everyone—from the chronically ill to supremely healthy—can benefit from foods that protect against toxins and eliminate them from the body. Cruciferous vegetables and their sulforaphane-rich tissues can help with this process.
What is Adrenal Fatigue?
The adrenal glands are two small walnut-shaped organs located above your kidneys. Your adrenals are primarily responsible for pumping out stress-related hormones like cortisol, epinephrine, and norepinephrine when your body perceives a potential danger or threat.
AFS Recovery and Diet
Managing your diet is one of the most important steps in both preventing and recovering from AFS. Luckily, nature has provided us with some incredible edible remedies, including cruciferous vegetables.
Ongoing research at the Quadram Institute
Over the past 15-20 years, the Quadram Institute (formerly known as the Institute of Food Research) has been carrying out vital research addressing how certain foods improve our wellbeing.
What is the best way to cook cruciferous vegetables?
When it comes to cooking cruciferous vegetables, the general rule is to cook them as briefly as possible. Avoid boiling, as that will destroy all the glucosinolates. If you do decide to boil them, try to do it as briefly as possible, and make sure that the vegetable still has some crunch.
What are cruciferous vegetables?
Cruciferous vegetables come from the Brassicaceae (also called Cruciferae) family of plants and include a range of leafy green vegetables and root vegetables. There are at least 40 types eaten worldwide. Some common ones include:
Cruciferous vegetables and your health
There’s no denying that cruciferous vegetables are good for you. They’re low in calories, high in fiber, and rich in nutrients. But can they really help to prevent cancer and vascular disease? Here’s what we know.
Should I add cruciferous vegetables to my diet?
If you’re debating whether or not these vegetables are worth adding to your diet. The answer is: yes. The common consensus is that eating vegetables is good for you and, if possible, you should add them to your diet.
What are some ways to prepare cruciferous vegetables?
There are many ways to consume cruciferous vegetables. However, some people may prefer to eat them cooked, roasted, or seasoned because of their typically bitter taste. Some ways to enjoy cruciferous vegetables include:
Bottom line
Cruciferous vegetables can support health in many ways. Produce from this group can fit well into a healthy, balanced diet since they provide a good source of fiber, vitamins, and minerals. Therefore, adding a few servings or more of cruciferous vegetables to your weekly eating routine can be a healthy boost to your overall well-being.
Why is the word "cruciferous" confusing?
In conclusion, the word “cruciferous” is confusing because the word has its origins in a time when the large family Brassicaceae was called Cruciferae, which meant that all of the plants in the family (most of which are not edible) were referred to as “cruciferous.”. In the last generation, as botanists have switched to calling ...
What does "cruciferous" mean?
The meaning of cruciferous. To modern ears, “cruciferous” is all about vegetables. But the word’s rich history shows that it was formerly used in a much broader sense. In a Google search for the word “cruciferous,“ 9 out of the top 10 retrievals contain the phrase “cruciferous vegetables.”.
What is the key to understanding cruciferous?
The key to understanding “cruciferous” is a knowledge of its rich botanical history. The chart below gives a hint of this. The chart is a comparison of the use of the words Cruciferae and Brassicaceae. These are names that have been assigned to the plant family that contains “cruciferous vegetables” and many other plants as well.
When did the term "cruciferous" come into use?
As the Google Ngram chart below shows, the phrase “cruciferous vegetables” only came into prominent use about 1980. Before that, the word “cruciferous” was widely used in other contexts. To understand the real meaning of the word, it’s important to understand what these other contexts are. This is important for more than simply historic reasons;
Why are cruciferous vegetables important?
Image by ThitareeSarmkasat. The cruciferous family of vegetables have generated a lot of interest in the health world due to their cancer fighting compounds. This leads many gardeners to wonder what cruciferous vegetables are and if they can grow them in their garden. Good news!
What family are cruciferous vegetables in?
Broadly, cruciferous vegetables belong to the Cruciferae family, which mostly contains the Brassica genus, but does include a few other genuses. In general, cruciferous vegetables are cool weather vegetables and have flowers that have four petals so that they resemble a cross. In most cases, the leaves or flower buds of cruciferous vegetables are ...
Can you plant cruciferous vegetables last year?
In other words, don’t plant a cruciferous vegetable where a cruciferous vegetable was planted last year.
What is the best vegetable for blood pressure?
Vitamin K is also found in brassica vegetables; this nutrient helps with blood clotting and bone health. Many of these veggies are good sources of potassium, which can help lower blood pressure as well as regulate muscle contractions. As a bonus, brassica vegetables are also low in carbs and calories.
Why do people eat cruciferous vegetables?
Doctors and dietitians encourage people to eat cruciferous vegetables because they're a source of many vitamins and minerals. To start, these vegetables are a good source of fiber to help with digestion and keeping you regular, but there's much more these dark green vegetables provide:
How much fiber is in Brussels sprouts?
Brussels sprouts. Brussels sprouts are getting a lot more love these days with new recipes to deliver loads of nutrients deliciously. Not only does 1 cup (cooked) of these mini cabbage-like veggies give you 4 grams of fiber, but the same amount also has 11% DV of potassium and 107% DV of vitamin C.
What is bok choy?
Bok choy. Bok choy is a popular ingredient in stir-fries and other Asian dishes. It's a tasty crisp-tender veggie, but it does a lot more than add texture to dinner. A 1-cup serving of cooked bok choi contains about 40% of the Daily Value of vitamin A, 48% DV of vitamin K and 17% DV of vitamin B6.
How much calcium is in arugula?
Arugula. These peppery leaves add a little extra flavor and a lot of calcium to salads and pizzas. For a 2-cup serving of raw arugula, you get 65 milligrams of calcium—that's about the same as 1/4 cup of milk.
Is brassica a vegetable?
Of course, each brassica vegetable has unique flavors and benefits. Some people have trouble getting enough fruits and vegetables, so if you're looking to increase your cruciferous vegetable intake or you aspire to follow a plant-based diet, we picked a few of the more common brassica vegetables to highlight for their nutritional value as well as the delicious dishes you can make with them.
Is broccoli a cruciferous vegetable?
Broccoli is a versatile cruciferous vegetable: it can add healthy amounts of green to all sorts of dishes as well as provide much-needed nutrients. For 1/2 cup of cooked broccoli, you get more than 2 grams of fiber and 21% DV of folate.
Summary
Introduction
- Cruciferous or Brassica vegetables are so named because they come from plants in the family known to botanists and biologists as Cruciferae or alternately, Brassicaceae. The Brassicaceae family, which includes the model plant Arabidopsis thaliana, comprises approximately 375 genera and over 3,000 species (1). Many, but not all, commonly consumed cr...
Metabolism and Bioavailability of Glucosinolates
- Metabolism
The hydrolysis of glucosinolates, which is catalyzed by a class of enzymes called myrosinases (β-thioglucosidases), leads to the formation of breakdown compounds, such as thiocyanates, isothiocyanates, indoles, oxazolidine-2-thiones (e.g., goitrin), epithionitrile, and nitrile (Figure 2). I… - Bioavailability
The composition and content of glucosinolates in cruciferous vegetables are relatively stable, yet depend on the genus and species and can vary with plant growing and post-harvest storage conditions and culinary processing (7, 8). Since most cruciferous vegetables are cooked prior to …
Disease Prevention
- Like most other vegetables, cruciferous vegetables are good sources of a variety of nutrients and phytochemicals that synergistically contribute to health promotion (see Bioactive compounds in cruciferous vegetables) (10). One challenge in studying the relationships between cruciferous vegetable intake and disease risk in humans is dissociating the benefits of whole diets that are …
Nutrient Interactions
- Iodine and thyroid function
Very high intakes of cruciferous vegetables, such as cabbage and turnips, have been found to cause hypothyroidism (insufficient production of thyroid hormones) in animals (54). Two mechanisms can potentially explain this effect. The hydrolysis of progoitrin, found in cruciferou…
Intake Recommendations
- The 2015-2020 Dietary Guidelines for Americans recommend eating a variety of vegetables daily (2½ cup-equivalents/day for a 2,000 calorie diet) from all of the five vegetable subgroups (dark green, red and orange, legumes, starchy, and other; see 58). No separate recommendations have been established for cruciferous vegetables, yet the 2015-2020 Dietary Guidelines for American…
Authors and Reviewers
- Originally written in 2005 by: Jane Higdon, Ph.D. Linus Pauling Institute Oregon State University Updated in December 2008 by: Victoria J. Drake, Ph.D. Linus Pauling Institute Oregon State University Updated in December 2016 by: Barbara Delage, Ph.D. Linus Pauling Institute Oregon State University Reviewed in April 2017 by: Maria Traka, Ph.D. Senior Research Scientist Chair o…