Cruciferous Plants – Nature’s Strongest “Defenders” in Your Body
Broccoli, cauliflower, Brussels sprouts, kale, cabbage… What do these vegetables have in common? First, they all belong to the cruciferous family. Second, they are incredibly healthy! They are full of phytonutrients, vitamins, minerals, and fiber, which have an outstanding beneficial effect on our health. It is no coincidence that public health organizations around the world recommend their daily consumption. But what is really behind their power?
Unique active ingredients of cruciferous vegetables
Cruciferous vegetables, such as broccoli, cauliflower, Brussels sprouts, and others, contain special phytonutrients not found in other foods. Research has shown for years that these plant compounds play a significant role in disease prevention, including reducing the risk of high blood pressure, diabetes, and certain cancers.
Their most important compounds are glucosinolates, which are converted into active compounds, indoles and isothiocyanates during digestion. Of these, indole-3-carbinol (I3C) and sulforaphane are the most researched, as they play a key role in preventing many diseases and protecting the body.
Indole-3-carbinol: Guardian of hormonal balance
Indole-3-carbinol is one of the most important compounds we can get from eating cruciferous vegetables. Its potential anti-cancer effects were first noticed in the 1970s, and since then, science has uncovered countless positive properties.
Its most significant benefit is that it helps regulate the body's estrogen metabolism. Both good and bad estrogen byproducts are produced in our bodies during the breakdown of estrogens. The good ones provide protection, while the bad byproducts increase the risk of hormone-dependent tumors (e.g. breast, cervical or prostate cancer). Indole-3-carbinol supports the formation of good estrogens and reduces the proportion of harmful byproducts, thereby helping to restore hormonal balance - in both women and men.
Cruciferous vegetables and cancer prevention
Cancer is often caused by abnormal cell growth and a disruption of programmed cell death (apoptosis). Cruciferous vegetables, especially indole-3-carbinol and sulforaphane, act against cancer cells on several fronts:
- They activate enzymes that neutralize carcinogens that enter the body.
- They help maintain an optimal balance of estrogen byproducts.
- They prevent bad estrogens from having harmful effects.
- They reduce the amount of carcinogens formed in the body.
According to the American Cancer Society, 35% of cancers could be prevented with a healthy diet. The official recommendation is to eat 5 servings of fruits and vegetables per day, including at least one serving (80 grams) of cruciferous vegetables.
Other beneficial effects
Cruciferous vegetables not only play an important role in cancer prevention. Their phytonutrients also have a number of other health-protective effects:
- They lower cholesterol levels.
- They help the body's detoxification processes.
- They strengthen the immune system.
- They reduce inflammatory processes.
- They improve insulin sensitivity.
- They support healthy metabolism.
Here are some examples of vegetables in the cruciferous family:
- Broccoli
- Cauliflower
- Brussels sprouts
- Brassicas
- Kale (leafy cabbage)
- Kohlrabi
- Carrot
- Radish
- Horse-radish
- Wasabi
- Pepper mustard
- Watercress
- Mustard
If you haven't included cruciferous vegetables in your daily diet, now is the time to change that! These nutrient-rich vegetables are not only delicious and versatile, but they also actively support the body's defense mechanisms, improve hormonal balance, and may contribute to the prevention of numerous diseases. It is worth eating at least one serving of them every day - your body will thank you!
