Given brassicas stunning array of health benefits, most of us are probably not getting enough of this versatile and delicious family of veggies.
When you were growing up, your parents probably said, “Eat your Brussels sprouts — they’re good for you.” Well, your parents were right! Brussels sprouts and their other well-known family members cabbage, broccoli, kale and cauliflower are all part of the cruciferous family. They are extremely beneficial for your health and contain some unique phytochemicals that have superior disease-fighting properties.
Cruciferous vegetables belong to the Brassicaceae plant family. They are some of the most nutrient-dense foods you can eat. These super veggies offer a variety of impressive health benefits including lowering cholesterol levels and the risk of cancer and heart disease, boosting liver detoxification and immunity, and even balancing hormone levels. The brassica family includes broccoli, kale, cabbage, cauliflower, Brussels sprouts, buk choy, collard greens, rocket, watercress, rutabaga, turnips and turnip greens, daikon, wasabi, kohlrabi, radish, maca and mizuna.
Nutrients
Brassica vegetables deliver powerful disease-fighting vitamins, minerals, and phytochemicals. Their unique phytochemicals actively provide antioxidant and anti-inflammatory benefits while helping lower cholesterol (lipids) and balance blood sugar levels. This makes them excellent food choices for helping prevent chronic diseases such as cancer, cardiovascular disease and type-2 diabetes. You’ll find plenty of vitamin A and carotenoids (beta-carotene, lutein and zeaxanthin) in them — vital nutrients that help support eye health and good vision and reduce the risk of degenerative eye conditions such as macular degeneration.
These super vegetables supply high levels of vitamins C, E, and K, which strengthen the immune system, support healthy blood clotting, and promote strong cardiovascular and bone health.. Brassicas also provide a good dose of folate and iron for red blood cell production, and calcium and phosphorus for strong bones.
Brassica vegetables are rich in protective flavonoids (flavonols and anthocyanins). Flavonoids are beneficial for improving cardiovascular health as they help prevent the oxidation of “bad” cholesterol and lower the risk of diseases such as atherosclerosis, cancer and chronic inflammation. Anthocyanidins are responsible for the vibrant red, blue and purple colour of fruits and vegetables. Purple kale and cabbage contain especially high levels of anthocyanidins.
You will also be boosting your soluble and insoluble fibre intake by eating brassica vegetables. It’s important to include both of these types of fibre in your diet to support bowel and cardiovascular health. What makes this vegetable family unique is that they contain a group of phytochemicals called glucosinolates, which include sulforaphane, glucosinolate and indole-3-carbinol. These are naturally occurring sulfur-containing chemicals that are responsible for brassicas’ characteristic pungent aroma and bitter mustard flavour.
When brassicas are cut or cooked, an enzyme called myrosinase is activated which converts glucosinolates into active phytochemicals called isothiocyanates, which have outstanding health benefits and disease-preventing properties. Isothiocyanates have been found to reduce inflammation and support the body’s detoxification of carcinogenic compounds before they can damage cells.
Health benefits
Cancer prevention
Numerous studies show an association between the consumption of brassica vegetables and cancer prevention. Glucosinolates, in particular indole-3-carbinol and sulforaphane, have been studied extensively for their anticancer effects. Studies in animals show that they can help prevent the development of bladder, breast, colon, liver, lung, and stomach cancers. Glucosinolates can help protect against DNA damage, along with inactivating carcinogenic substances, as well as inhibiting tumour blood vessel formation and tumour cell migration. Some studies suggest that cruciferous vegetable intake may reduce risk of certain cancers, such as breast and colorectal, though results in humans remain mixed.
Skin health
Including plenty of brassicas in your diet will also improve your skin health by boosting your sulfur intake. Sulfur supports every cell in your body, especially in your hair, skin, and nails, and helps maintain healthy, youthful-looking skin. Adequate amounts of sulfur help to maintain collagen production and give skin its structure and strength. Poor collagen production is one of the main contributors to wrinkles and ageing skin.
Liver health & detoxification
Brassicas contain key nutrients needed to support liver function and detoxification, including glucosinolates and isothiocyanates, sulfur, vitamins E and C as well as selenium. Isothiocyanates help support both phase I and II liver detoxification. These compounds support the liver’s natural detoxification enzymes, helping the body safely metabolise and eliminate toxins.
Sulfur attracts heavy metals and other toxins and assists their safe transport out of the body. Your body also uses sulfur to produce glutathione, one of its most powerful and important antioxidants. Glutathione plays a vital role in liver detoxification and helps protect the body from environmental toxins and cancer development. Glutathione levels are greatly influenced by the amount of sulfur-containing foods consumed.
One of the best ways to promote better liver health and detoxification is to eat a variety of brassica veggies. Fermenting them can actually increase their sulfur content and make the sulfur more bioavailable. Sauerkraut and other fermented brassicas can be enjoyed in salads and wraps as well as with curries and stir-fries.
“Cruciferous or brassica vegetables offer a variety of impressive health benefits including lowering cholesterol levels and the risk of heart disease, boosting liver detoxification and immunity, and even balancing hormone levels”.
Reducing inflammation
Brassicas have outstanding anti-inflammatory properties. In a study published in the Journal of the Academy of Nutrition and Dietetics, higher intakes of cruciferous vegetables were associated with up to a 25 per cent reduction in inflammatory markers among 1005 women. Brassicas make an excellent addition to an anti-inflammatory diet to help alleviate inflammatory conditions such as asthma, rheumatoid arthritis and ulcerative colitis.
Regulate blood-sugar levels & weight loss
Brassicas provide plenty of dietary fibre, which helps slow down digestion and the absorption of sugars into the bloodstream. Eating brassicas can help keep blood-sugar levels more balanced. Large reviews, including a 2021 meta-analysis, show that eating more cruciferous vegetables lowers the risk of developing type 2 diabetes.
In just one cup of cooked broccoli you will find 5.1g of fibre, which is more than 20 per cent of your daily recommended fibre intake. One cup of cooked Brussels sprouts provides 4.1g of fibre and one cup of kale delivers 4g of fibre. Eating fibre-rich foods is also a good way to help promote healthy weight loss. Brassicas’ high fibre content helps to promote satiety and reduces sugar cravings. Brassicas are also low in calories, making them perfect for those wanting to lose weight.
Heart health
Increasing your consumption of vegetables in general is known to help decrease your risk of heart disease. Brassi