Health Benefits of Crucifers
The crucifers are packed with nutrients and health benefits that can help prevent diseases. So the next time you find them in the grocery store, don't run away, add some greens to your diet!
Like most other vegetables, cruciferous vegetables are good sources of a variety of nutrients and phytochemicals that synergistically contribute to health promotion.
Anti- Cancer properties
Researchers have investigated possible associations between intake of cruciferous vegetables and the risk of cancer. Evidence has shown protective effects of high cruciferous vegetable consumption against the risk of some diseases, including some types of cancer such as prostate, breast, lung and colon cancer.
Heart Health
High intakes of fruit and vegetables have been consistently associated with a reduced risk of cardiovascular disease (CVD). Sulphur containing compounds such as glucosinolates and nutrients like high fibre content have shown to help improve cholesterol levels by decreasing LDL cholesterol (the "bad" cholesterol) and increasing HDL cholesterol (the "good" cholesterol). These vegetables also help in decreasing blood pressure, and improving blood glucose control.
Anti- Inflammatory
Research studies show that cruciferous vegetables may have health benefits through modulating inflammation.
In one study researchers have measured levels of signaling molecules involved in causing inflammation in women’s blood. Blood levels of three important inflammatory molecules - tumor necrosis factor-alpha (TNF-a), interleukin-1beta (IL-1b) and interleukin-6 (IL-6) were lowest among women with the highest intakes of cruciferous vegetables. Hence, There is some evidence of anti-inflammatory effects of crucifers due to certain compounds such as glucosinolates.
Digestive Health
Crucifers are high in fibre and can improve gut health by feeding good bacteria in your gut, improving the diversity of the gut biome. This can also help prevent constipation and keep your bowels regular. These vegetables also help manage weight and prevent obesity.
Anti-Oxidant activity
The crucifers are rich in Phenolic compounds which show antioxidant activity in the body due to their free radical capture capacity and are associated with many health benefits against diseases.
Antioxidant activity of cruciferous vegetables is due to both bioactive compounds and enzymes such as catalase, superoxide dismutase (SOD) and peroxidase, which are found in fresh vegetables.
Induction of oxidative stress in cancer cell is one of the cytotoxicity mechanisms by which bioactive molecules derived from cruciferous vegetable can kill cancer cells.
Other health benefits
Direct and indirect research evidences demonstrates the benefits of cruciferous vegetables in prevention of metabolic disorders, asthma and Alzheimer’s disease, along with antimicrobial activity against number of pathogens. Among the metabolic syndromes, the role of isothiocyanates in diabetics is well demonstrated. A number of prospective studies suggest that the consumption of vegetable rich diet (broccoli and other cruciferous vegetables constitute significant portion) is associated with a reduced incidence of type-II diabetes