2012;19(2):134-141. Cruciferous vegetables include: Broccoli Kale Bok Choy Swiss Chard Brussel Sprouts Cabbage Cauliflower Ideas for bringing crucifers into your diet: Broccoli seeds can be sprouted in a few days and have the most powerful anticancer agents per ounce. 2014;66(1):128-139. Liu B, Mao Q, Lin Y, Zhou F, Xie L. The association of cruciferous vegetables intake and risk of bladder cancer: a meta-analysis. (PubMed), 35. Finally, induction of the expression and activity of GSTs and other phase II detoxification/antioxidant enzymes by isothiocyanates is an important defense mechanism against oxidative stress and damage associated with the development of diseases like cancer and cardiovascular disease (22). (PubMed), 42. 1. Protection of humans by plant glucosinolates: efficiency of conversion of glucosinolates to isothiocyanates by the gastrointestinal microflora. Joseph MA, Moysich KB, Freudenheim JL, et al. One characteristic that sets cruciferous vegetables apart from other vegetables is their high glucosinolate content (see Introduction). In contrast, cruciferous vegetable consumption in a cohort of 11,390 women with stage I-III invasive breast cancer (from four US and Chinese prospective studies), assessed about two years after diagnosis, was not found to be associated with risk of cancer recurrence or total mortality (53). Detoxification of electrophilic compounds by glutathione S-transferase catalysis: determinants of individual response to chemical carcinogens and chemotherapeutic drugs? People used to believe parsley was toxic to … Cruciferious vegetables are excellent sources of phytochemcials (called isothiocyanates) that are particularly known to fight cancer by neutralizing carcinogens (carcinogens are cancer-causing agents). (PubMed), 57. Packed with vitamins and minerals (some crucifers have more than others), these vegetables boast impressive nutritional qualities and potent anticancer properties. (PubMed), 25. Diet rich in high glucoraphanin broccoli reduces plasma LDL cholesterol: Evidence from randomised controlled trials. Packed with vitamins and minerals (some crucifers have more than others), these vegetables boast impressive nutritional qualities and potent anticancer properties. 2. International Agency for Research on Cancer. According to Allergy UK, the vegetables most likely to set off a reaction are: Squashes: cucumbers, zucchini, and pumpkin. The results of a pooled analysis of five case-control studies also suggested a stronger association between cruciferous vegetable intake and lung cancer in carriers of both the GSTT1-/- and GSTM1-/- variants compared to carriers of wild-type alleles (+/+); however, it was not reported whether results from these two groups of individuals were significantly different (39). Cruciferous vegetable consumption and lung cancer risk: a systematic review. Cover and cook the Swiss chard until tender, (about 2-10 minutes, dependent if you use baby chard or regular chard.) 2011;106(3):408-416. Fresh fruits and Vegetables Get fresh Leafy greens. Eur J Cancer. Economopoulos KP, Sergentanis TN. Swiss chard is a nutritional powerhouse -- an excellent source of vitamins K, A, and C, as well as a good source of magnesium, potassium, iron, and dietary fiber. In rats and mice, indoles and isothiocyanates have been found to prevent cancer development in bladder, breast, colon, liver, lung and stomach. Join our campaign supporters to help sustain this valuable resource. Institute of Food Research (PubMed), 18. (PubMed), 8. (PubMed), 12. Yet, when plant cells are damaged, myrosinase is released and comes in contact with glucosinolates, catalyzing their conversion into highly reactive metabolites. Li F, Hullar MA, Beresford SA, Lampe JW. bengalensis), and kale (Brassica oleracea var. (PubMed), 33. Bok choy 3. (PubMed), 5. We have all been told by our mothers, doctors, teachers, and other sages of healthy living to remember to eat our vegetables, particularly those that are green and leafy. Gasper AV, Al-Janobi A, Smith JA, et al. Traka MH, Saha S, Huseby S, et al. Zhao J, Zhao L. Cruciferous vegetables intake is associated with lower risk of renal cell carcinoma: evidence from a meta-analysis of observational studies. Nutr Cancer. Observational studies: cohort and case-control studies. Arugula (rocket) 2. 2013;198(4):1085-1095. 2013;31(1):127-133. (PubMed), 45. In contrast, boiling cruciferous vegetables before consumption inactivates myrosinase, thus preventing the breakdown of glucosinolates. Around 130 glucosinolate structures have been described to date (3), but only a subset can be found in the human diet. 8th ed. The information is made available with the understanding that the author and publisher are not providing medical, psychological, or nutritional counseling services on this site. 2013;104(8):1067-1073. In the Shanghai Women’s Health Study (mean follow-up, 10.2 years) and the Shanghai Men’s Health Study (mean follow-up, 4.6 years), which included a total of 134,796 Chinese adults, participants in the highest versus lowest quintile of cruciferous vegetable intakes had a 22% reduced risk of all cause-mortality and a 31% reduced risk of CVD-related mortality (26). Intake of fruit and vegetables and risk of bladder cancer: a dose-response meta-analysis of observational studies. 2014;7(8):813-823. Swiss chard, spinach and beet greens are examples of greens that are best eaten cooked. Metabolism of isothiocyanates in individuals with positive and null GSTT1 and M1 genotypes after drinking watercress juice. ... Be careful when feeding vegetables in the cabbage family (cruciferous vegetables): Cabbage, Broccoli (plus its leaves, including purple sprouting varieties), Cauliflower (and the leaves), Brussels (leaves and sprouts), Collard Greens, Garden Cress. When raw cruciferous vegetables are chopped during the cooking process, glucosinolates are rapidly hydrolyzed by myrosinase, generating metabolites that are then absorbed in the proximal intestine. One study in humans found that the consumption of 150 g/day (5 oz/day) of cooked Brussels sprouts for four weeks had no adverse effects on thyroid function (56). 24. In any case, the many benefits of crucifers far outweigh the small negatives. Only a few shine a spotlight on Swiss chard, […] Functional foods are foods with benefits beyond basic nutrition, including disease prevention. Armah CN, Derdemezis C, Traka MH, et al. Two mechanisms can potentially explain this effect. Analysis of data from two 12-week randomized controlled trials in 130 participants with mild or moderate CVD risk found that the consumption of 400 g/week of high-glucosinolate broccoli (containing 3 to 6 times more glucoraphanin and glucoiberin than standard broccoli) resulted in a significant reduction in low-density lipoprotein (LDL)-cholesterol concentration in plasma compared with standard broccoli (29). 2014;9:7. Glucosinolate and desulfo-glucosinolate metabolism by a selection of human gut bacteria. Retrospective case-control studies are susceptible to bias in the selection of participants (cases and controls) and prone to dietary recall bias compared to prospective cohort studies, which collect dietary information from participants before they are diagnosed with cancer (47). Of note, boiling cruciferous vegetables has also been found to reduce their glucosinolate content to a much greater extent than steam cooking, microwaving, and stir-frying do (5). 2009;54(2):87-96. ", Linus Pauling Institute | Oregon State University Fruit and vegetable consumption and mortality from all causes, cardiovascular disease, and cancer: systematic review and dose-response meta-analysis of prospective cohort studies. Han B, Li X, Yu T. Cruciferous vegetables consumption and the risk of ovarian cancer: a meta-analysis of observational studies. GSTM1, GSTT1, GSTP1, GSTA1 and colorectal cancer risk: a comprehensive meta-analysis. 2007;58(1):6-21. Fenwick GR, Heaney RK, Mullin WJ. 2013;22(8):1451-1456. Kohlrabi 10. Urinary total isothiocyanate (ITC) in a population-based sample of middle-aged and older Chinese in Singapore: relationship with dietary total ITC and glutathione S-transferase M1/T1/P1 genotypes. Of these, spinach beet is primarily grown in the tropics, usually during winter. Yet, few observational studies have specifically examined the potential benefits of cruciferous vegetable consumption. Very high intakes of cruciferous vegetables, such as cabbage and turnips, have been found to cause hypothyroidism (insufficient production of thyroid hormones) in animals (54). The term "cruciferous vegetables" refers to the common cultivars in the Brassicaceae or Cruciferae family with cross-bearing flowers, hence their other name "crucifers." Not only are they cancer fighters, they also help control the appetite due to their high soluble fibre content, and they are thought to decrease the absorption of fats from other foods eaten during the same meal. SWISS CHARD is a peppery, distinctive-tasting green that originated in the Mediterranean region. The hydrolysis of glucosinolates, which is catalyzed by a class of enzymes called myrosinases (β-thioglucosidases), leads to the formation of breakdown compounds, such as thiocyanates, isothiocyanates, indoles, oxazolidine-2-thiones (e.g., goitrin), epithionitrile, and nitrile (Figure 2). Results from recent published meta-analyses of observational studies are reported in Table 1 (adapted from 23). Sulforaphane metabolites — sulforaphane-glutathione, sulforaphane-cysteine-glycine, sulforaphane-cysteine, and sulforaphane N-acetylcysteine (Figure 3) — collectively known as dithiocarbamates, are ultimately excreted in the urine (5). Glucosinolates and their breakdown products in food and food plants. Spinach, lettuce, Swiss chard, leeks, and cruciferous vegetables like Brussels sprouts and bok choy by20% Discount The biological activities of glucosinolate-derived isothiocyanates and indole-3-carbinol likely contribute to the potential health-promoting effects of cruciferous vegetables. (PubMed), 41. 307 Linus Pauling Science Center Kirsh VA, Peters U, Mayne ST, et al. Dyba M, Wang A, Noone AM, et al. (PubMed), 32. However, studies in humans have shown varying results. Examples of other edible crucifers include radish (Raphanus sativus), horseradish (Armoracia rusticana), watercress (Nasturtium officinale), wasabi (Wasabia japonica), and Swiss chard (Beta vulgaris flavescens) (2). Vieira AR, Vingeliene S, Chan DS, et al. 2014;25(12):1645-1658. Cruciferous vegetable consumption and the risk of pancreatic cancer: a meta-analysis. Have at least one serving of dark green vegetable each day. Food and Health Programme Int J Cancer. Oregon State University, Reviewed in April 2017 by: (PubMed), 38. (PubMed), 10. Additionally, because of the high amount of calcium found in crucifers (especially kale, Chinese cabbage, and broccoli), they protect bone density and may help prevent the onset of osteoporosis, particularly in women. (PubMed), 54. From The Food Lover's Companion, Fourth edition by Sharon Tyler Herbst and Ron Herbst. You may hyperlink to this website but must include the following statement: "This link leads to a website provided by the Linus Pauling Institute at Oregon State University. Similar studies with broccoli have shown that GSTM1-/- individuals excreted a greater proportion of ingested sulforaphane via mercapturic acid metabolism than GSTM1+/+ individuals (17, 18). 2009;53 Suppl 2:S219. (PubMed), 11. Nutr Rev. Steck SE, Gammon MD, Hebert JR, Wall DE, Zeisel SH. J Nutr. Biochem Pharmacol. 2009;12(1):115-121. Cancer Epidemiol Biomarkers Prev. Nutrition Notes. Spinach (Spinacea oleracea), Swiss chard (Beta vulgaris var. Cancer Prev Res (Phila). (PubMed), 17. Intake of vegetables, legumes, and fruit, and risk for all-cause, cardiovascular, and cancer mortality in a European diabetic population. Liu X, Lv K. Cruciferous vegetables intake is inversely associated with risk of breast cancer: a meta-analysis. PLoS One. Specifically, null variants of the GSTM1 and GSTT1 alleles contain large deletions, and individuals who inherit two copies of the GSTM1-null or GSTT1-null alleles cannot produce the corresponding GST enzymes (14). Once absorbed, glucosinolate-derived isothiocyanates (like sulforaphane) are promptly conjugated to glutathione by a class of phase II detoxification enzymes known as glutathione S-transferases (GSTs) (Figure 3). You may not copy, modify, distribute, display, transmit, perform, publish or sell any of the copyrightable material on this website. 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