Are you looking for the next best list of cancer-fighting super foods- specifically vegetables that can aid in fighting illnesses, strengthen immune systems, and prevent cancer? Well, when it comes to vegetables, not all are created equal. The vegetable group, cruciferous, not only offers high levels of fiber and antioxidants, but they are also rich in glucosinolates, a healthy compound found in super food vegetables. Some examples of these cruciferous vegetables include kale, broccoli, Brussels sprouts, cabbage, lake, box choy, arugula, cauliflower, radishes, and more.
What are Glucosinolates
Glucosinolates, found in cruciferous vegetables like those named above, help detoxify liver enzymes and regulate white blood cells and cytokines. In addition, cruciferous vegetables, like broccoli, Brussels sprouts, and arugula, release sulfur-containing molecules when they break down, called isothiocyanates. Preventing cancers are their specialty- including breast, prostate, lung, colorectal, and pancreatic. How? Cancer-fighting super foods like these vegetables reduce inflammation and regulate cells’ life cycles, which protects against cells that have undergone DNA mutation, a common occurrence in cancer cells.Super Food Vegetable Showstoppers
Broccoli:Just ½ cup contains 27 milligrams of glucosinolates and 80% of your daily recommended levels of vitamin C. Try it roasted in the oven, or even raw with a side of fat-free Greek yogurt or low-fat dipping sauce.Bok Choy: ½ cup of this super cabbage has only 22 calories, 19 milligrams of glucosinolates, and a good amount of Vitamin K, C, and folate. Try it in an Asian soup. Add it at the last minute and crunch away!
Arugula: This peppery salad-like green packs a high amount of glucosinolates, vitamins, and minerals like iron, folate, calcium, and vitamin C. Time to get rid of iceberg lettuce!
Rutabaga: A sweeter version of its sister, the turnip, rutabaga are a super food vegetable as well, with one cup containing three grams of fiber and of course, vitamin C.
Brussels Sprouts: These mini cabbages are gaining quite the popularity this past year. Not only do Brussels sprouts contain the HIGHEST level of glucosinolates (104 milligrams per ½ cup), but they also have high amounts of the anti-inflammatory vitamin K. I love them sautéed with extra virgin olive oil, sea salt, and fresh garlic… YUM!
More Cancer-Fighting Vegetables: Green, red, and nappa cabbage, kale, cauliflower, kohlrabi, tatsoi (leafy green), watercress (green leaves), radishes, romanesco cauliflower (mini green cauliflower plants), daikon radishes, and turnips.
Ditch the Diner Salad and Adopt Cruciferous Vegetables!
Next time you’re having pasta for dinner, ditch the salad made with ice berg lettuce and loaded with ranch dressing. Instead, roast some Brussels sprouts, broccoli, or rutabaga. If you’re still craving a salad, use a nice blend of peppery arugula, spinach, and kale. Making Asian soup? Go vegetarian. Ditch the Chinese seasoned pork and load up your crock pot with bok choy. How about adding some cauliflower in with your creamy mac and cheese? Just chop into small pieces. Trust me, your kids won’t mind!
