The Anti-Cancer Crusaders: How Cruciferous Vegetables Protect and Improve Your Health
The Mighty But Humble Broccoli Floret!
I am continually amazed that something as simple as fruits and vegetables can quickly improve one's health. God is so good to us! I believe in a loving Creator who knows what our bodies need to survive and, more importantly, THRIVE. That is whole, plant-based foods from the earth, the diet outlined for us at the beginning of time.
“ Then God said, ‘I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food.’” Genesis 1:29
All fruits and vegetables have merit and are important, but one stands out above the rest as a shining star of goodness! That is the cruciferous family of vegetables, especially broccoli and broccoli sprouts.
Nutrients That Fight Disease and Inflammation
In this article, I am going to highlight how cruciferous veggies can play a role in improving your health, ideas for including more in your daily life, as well as address the common misconception that you cannot eat cruciferous veggies if you have thyroid problems.
Johns Hopkins School of Medicine has done extensive research and has highlighted the incredible power of cruciferous vegetables in improving health. Their research sheds new light on the potential of cruciferous vegetables, such as broccoli, cauliflower, kale, cabbage, bok choy, arugula, Brussels sprouts, etc., as powerful allies in cancer prevention and treatment.
Sulforaphane
This compound found in cruciferous vegetables has been shown to change the behavior of cancer cells, possibly slowing their growth or even stopping their spread. I’ll explain how this works.
Interfering with Cancer Cell Growth.
Sulphorohane has been shown to disrupt the growth cycle of cancer cells by affecting the enzymes and signaling pathways that control cell replication. By inhibiting this pathway, sulforaphane can slow down the rapid growth of cancer cells. Incredible!
Promoting Cancer Cell Death (also called Apoptosis)
One of the most remarkable things they discovered is that sulforaphane encourages apoptosis or programmed cell death. Healthy bodies go through a natural cycle of apoptosis where damaged cells are removed, but cancer cells can evade this process. Sulforaphane helps reset this cycle and encourages the death of cancer cells while sparing the healthy ones.
How To Maximize The Benefits of Your Cruciferous Veggies
Chop or Chew: The plant cells must be broken for the sulforaphane to release. Chopping or chewing your raw cruciferous well helps increase its bioavailability. If you’re like me, slowing down and chewing slowly are constant goals I work toward. I have noticed that I feel less bloated when I slow down and eat mindfully. So it’s a win-win!
Lightly Steaming: Eating your cruciferous vegetables raw benefits you the most as it retains the most nutrients and sulforaphane, and is what I recommend if you are actively trying to heal a serious condition. However, if you are healthy and just want to maintain or improve your health and prefer cooked options, lightly steaming for 3-5 minutes can maintain these compounds. Adding a sprinkling of mustard seed powder has also been shown to increase the sulforaphane compound in steamed veggies.
Adding Cruciferous Vegetables to Green Smoothies: One of the easiest ways I have found to include more cruciferous vegetables in my diet is to add them to my morning green smoothie. I often add kale, cauliflower, broccoli, cabbages, and even a few Brussels sprouts to my smoothies, switching them up to get the benefits from each. Blending also helps release the sulforaphane.
Add Broccoli Sprouts: These days, broccoli sprouts are available in most health food stores, but they are SO easy to sprout at home and much less expensive! Broccoli sprouts contain 10-100 times more sulforaphane than mature broccoli plants.
More Mechanisms of Cancer Prevention, Plus Other Health Benefits
-Detoxification: Sulforaphane and glucosinolates activate detoxifying enzymes that help eliminate carcinogens.
-Antioxidant Activity: They contain antioxidants that neutralize free radicals, reducing DNA damage in cells.
-Anti-Inflammatory Effects: Compounds in sulforaphane reduce inflammation, a known contributor to cancer risk.
Besides helping to prevent many cancers, the health benefits don’t end there! The compounds that help prevent cancer also help prevent and improve health overall. Here is a quick list.
Supports Heart Health
Liver Detox Support
Promotes Digestive Health
Boosts Immune Function
May Improve Brain Health
Supports Bone Health
Helps Regulate Blood Sugar
Aids in Weight Management
Improves Skin Health
Thyroid Health and Cruciferous Vegetables
Dr. Brooke Goldner is a renowned physician specializing in helping people reverse auto-immune diseases and improve their health with a plant-based diet. She reversed her Lupus over 19 years ago and has devoted her life to helping others.
She is a massive proponent of cruciferous vegetables, having found, after working with thousands of people one-on-one, that they are critical to healing. She sees improvements in health quickly when people follow her simple protocol, which includes adding large amounts of cruciferous and dark leafy greens.
Addressing the Goitrogen Myth
Dr. Goldner emphasizes that the health benefits of cruciferous vegetables far outweigh any potential risks for most people. When an issue arises, it is most often due to an iodine issue.
Iodine is an essential mineral critical for thyroid function. The thyroid gland uses iodine to produce thyroid hormones thyroxine and triiodothyronine. Cruciferous vegetables can mildly inhibit iodine absorption, especially in people with low iodine intake.
She recommends taking iodine one hour before consuming cruciferous vegetables or two hours after to combat this issue. Her recommended dosage is 150mcg for people without thyroid issues or 300mcg for people with thyroid issues. You can get this by using iodized salt or a liquid supplement. I prefer a liquid supplement like MaryRuth’s organic iodine drops. Other sources, like seaweed or kelp, are sometimes used, but it is hard to determine the dosage, so I stick with the drops.
By embracing the power of cruciferous vegetables, you’re not just adding vibrant, nutrient-rich foods to your diet; you’re equipping your body with natural defenses to fight cancer, auto-immune conditions, and a host of other health challenges. It’s a simple, delicious step toward a stronger, healthier you!
