Cruciferous Vegetables

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What are they?

    Health Benefits

    -High in vitamin A, C, and K
    -Rich is Antioxidants
    -Contain sulfur-containing anti-cancer compounds (glucosinolates)*
    -Decrease inflammation
    -Regulate blood sugar**
    -Aid in weight loss
    -Contain indole-3-carbinol which helps stabilize estrogen*
    -Boost heart health

    *Glucosinolates and Indole-3-carbinol help prevent cancer (particularly lung, stomach, colon, and rectal cancer)

    **The fiber in cruciferous vegetables slows the absorption of sugar in the blood; thereby, helping stabilize blood sugar.

    Adverse Effects:

    -Increased flatulence (in large amounts)
    -May disrupt/damage the thyroid (especially if iodine deficient)*

    *If you have problems with your thyroid, lightly cook cruciferous vegetables and limit your intake to 1-2 servings per day.

    Evidenced-based research

    A 2014 study published in the Journal of the Academy of Nutrition and Dietetics revealed a greater consumption of cruciferous vegetables was linked to a 25% reduction in markers of inflammation amongst 1,005 women

    Sources:
    J Acad Nutr Diet. 2014 May;114(5):700-8.e2. doi: 10.1016/j.jand.2013.12.019. Epub 2014 Mar 13.
    Link, Rachael MS, RD. Dr. Axe Food Is Medicine. https://draxe.com/cruciferous-vegetables-cancer-thyroid/

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