Cruciferous Vegetables Prevent Cancer

cancer prevention,cruciferous vegetables,high fiber foods,soluble fiberCruciferous vegetables are a common food found worldwide. Cruciferous vegetables are members of the cabbage family, and the name cruciferous comes from their four petal, cross-like flowers they produce. Cruciferous foods are considered to be beneficial because they are high in vitamin C, phytochemicals, minerals, and soluble fiber. Perhaps, one of the greatest strengths of cruciferous vegetables is their anti-cancer properties that fight everything from breast cancer to colon cancer to bladder cancer.

According to the American Institute for Cancer Research, what gives cruciferous vegetables an edge in fighting these cancers are several key components they possess. These components include some important sounding names: crambene, indole-3-carbinol, and glucosinolates. However, one component that originates from glucosinolates is called isothiocyanate, and, isothiocyanate is what helps our bodies breakdown potential carcinogens by stimulating enzymes to detoxify them.  

To get the most out of cruciferous vegetables, I’ve listed the nutritional values of them in the chart below. 

Cruciferous Vegetable Nutritional Value Chart 

Vegetable

Nutritional Value Per 100 g (3.5 Ounces) Raw

Carbohydrates

Fiber

Protein

Vitamin C

Arugula

4.0 g

2.0 g

3.0 g

15 mg

  Bok Choy 2.2 g 1.0 g 1.5 g 45 mg

Broccoli

6.6 g

2.6 g

2.8 g

89 mg

Brussels Sprouts

8.9 g

3.8 g

3.4 g

85 mg

Cabbage

5.8 g

2.5 g

1.3 g

37 mg

Cauliflower

5.0 g

2.5 g

2.0 g

46 mg

Collard Greens

7.1 g

4.0 g

3.0 g

26 mg

  Daikon Radishes 4.1 g 2.0 g 1.0 g 22 mg

Kale

5.6 g

2.0 g

1.9 g

41 mg

Kohlrabi

6.2 g

3.6 g

1.7 g

62 mg

  Mustard Greens 5.0 g 3.0 g 3.0 g 70 mg
  Radishes 3.4 g 2.0 g 1.0 g 13 mg
  Rutabagas 8.0 g 3.0 g 1.0 g 25 mg

Turnips

6.0 g

2.0 g

1.0 g

21 mg

  Watercress 1.0 g 0.0 g 2.0 g 43 mg
 

 

Because cruciferous vegetables are common, you can easily find them and enjoy them at each meal. Moreover, because they are high in vitamins and minerals, they can help you maintain good health and stave off cancer with each tasty bite.

 

 

 

 
 
 

 

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