There is a category of vegetables, which can be called the “Hermes” of the vegetable world, and are highly praised by various healthy eating guidelines around the world. Their cooking process is simple and the dishes are of high grade. In recent years, more and more studies have confirmed the various benefits of this group of vegetables—that is, cruciferous vegetables: including broccoli, cauliflower, cabbage, choy sum, radishes, purple cabbage, Brussels sprouts, arugula, Kale and more.
Cruciferous vegetables are rich in dietary fiber, vitamin A, vitamin K, vitamin C, potassium and phytochemicals, especially sulfur compounds such as glucosinolates. Brassica glucosinolates are a type of glucosinolates found in cruciferous vegetables, which undergo a series of metabolic processes to become Indole carbinol, which has multiple benefits.
Why Are Cruciferous Vegetables So Good?
1. Helps control inflammation
Chronic inflammation is thought to be at the root of many health problems, such as heart disease, diabetes, obesity and tumors. The study found that a higher intake of cruciferous vegetables was associated with a reduction in markers of inflammation, including tumor necrosis factor alpha, interleukin-1 beta, and interleukin-6. Its efficacy may be due to the fact that cruciferous vegetables are rich in antioxidant substances, including β-carotene, vitamin C, kaempferol, indole-3-carbinol, etc., which can prevent oxidative stress, resist free radical damage, and prevent the occurrence of diseases .
2. Auxiliary prevention of tumors
Some studies have shown that regular intake of cruciferous vegetables can reduce the incidence of gastric cancer, colorectal cancer, and lung cancer. The reduced risk of cancer may be related to some cancer-fighting substances contained in cruciferous vegetables, such as selenium and glucosinolate hydrolyzed compounds.
3. Aids in controlling blood sugar
Some studies have found that a higher intake of cruciferous vegetables is associated with a lower risk of type 2 diabetes. Compared with consuming 0.2 servings of cruciferous vegetables per day, 1.35 servings per day was associated with a 14% lower risk of developing diabetes. In addition, cruciferous vegetables are not only rich in dietary fiber, which can slow down the absorption of blood sugar, but also contain many antioxidants and other unique compounds that can promote blood sugar control.
4. Help prevent obesity
Cruciferous vegetables also play an important role in healthy weight loss. A large meta-analysis found that one serving of cruciferous vegetables per day was associated with significant weight loss. Excluding control for exercise and other dietary factors, one serving of cruciferous vegetables per day alone could lead to an average weight loss of 0.6 catties over 4 years.
5. Help maintain heart health
Eating cruciferous vegetables can also reduce the incidence and mortality of cardiovascular diseases. In one study, the group that ate the most cruciferous vegetables had a 15.8 percent lower risk of cardiovascular disease than the group that ate the least. In addition, some cruciferous vegetables can also improve blood lipids to enhance heart health and reduce the risk of heart disease. A study found that men who drank 150mL of kale juice per day for 12 consecutive weeks increased good HDL cholesterol by 27%, lowered bad LDL cholesterol by 10%, and reduced plasma atherosclerosis index by 24.2%.
6. Help maintain endocrine balance
Due to the presence of indole gluconate, cruciferous vegetables and their extracts also have anti-estrogen effects, especially indole-3-carbinol. Indole-3-carbinol increases the excretion of estrogen in the urine to balance hormone levels in the body.
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