Scientists are interested in the potential cancer-preventative compounds found in cruciferous vegetables. These components include indole-3-carbinole and isothiocyanates such as sulforaphane which contain tumour suppression properties (2,3).
Cruciferous vegetables are also good sources of various phytonutrients (vitamin C, folate, selenium, etc.) which may also offer protective effects against cancer. As a result scientists can’t definitively say if it’s one compound or everything combined that provides the anti-cancer properties, however they do agree that eating cruciferous vegetables reduces the risk of some types of cancer (1,2,3,4).
Boiling, baking or microwaving at high temperatures can significantly decrease the amount of beneficial compounds available in these foods.
- Arugula
- Bok Choi
- Broccoli
- Broccoli Sprouts
- Brussel Sprouts
- Cabbage
- Cauliflower
- Chinese Cabbage
- Collard Greens
- Garden Cress
- Horseradish
- Kale
- Kohlrabi
- Mustard Greens
- Radish
- Rappini
- Rutabaga
- Turnip
- Watercress
Source:
- The Epigenetic Impact of Cruciferous Vegetables on Cancer Prevention; KJ Royston, TO Tollefsbol http://www.ncbi.nlm.nih.gov/pubmed/25774338
- Indole-3-Carbinole; Linus Pauling Institute, Macronutrient Information Centre http://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/indole-3-carbinol
- Isothiocyanates; Linus Pauling Institute, Macronutrient Information Centre http://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/isothiocyanates
The above links lead to websites provided by the Linus Pauling Institute at Oregon State University. I am not affiliated or endorsed by the Linus Pauling Institute or Oregon State University
- Mechanisms of the Anticancer Effects of Isothiocyanates; NM Fofaria, et al http://www.ncbi.nlm.nih.gov/pubmed/26298458
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