Why are cruciferous vegetables so important?

Why are cruciferous vegetables so good for us?

Vegetables like broccoli, cabbage, Brussels sprouts and kale may not win any popularity contests, but they are super important additions to the diet for anyone keen to improve their health and wellbeing.

Benefits of cruciferous vegetables

Cruciferous vegetables have many benefits:

• They are rich in nutrients, including vitamins (C, E, K and folate), minerals (potassium, magnesium and calcium) and antioxidants (beta-carotene, lutein and zeaxanthin)

• They are high in fibre, which helps to promote regular bowel movements and maintain a healthy gut microbiome

• They contain anti-inflammatory compounds, which can be helpful in treating many chronic diseases, including heart disease, diabetes and arthritis

• They are rich in unique sulphur-containing compounds called glucosinolates, which exhibit anti-cancer properties and support the liver to detoxify hormones and eliminate toxins

• They are helpful in weight management as they are low in kilojoules but high in fibre, promoting a sense of fullness

• They contain compounds that support the liver to metabolise oestrogen more efficiently, reducing harmful oestrogen metabolites and lowering the risk of oestrogen-related cancers, e.g. breast or ovarian cancer

Who has a greater need for a high cruciferous vegetable intake?

We should all be regularly eating cruciferous veggies but there are some cases where a higher intake of these amazing vegetables is recommended.

These include:

• Women with hormonal imbalance or oestrogen-related conditions, e.g. PMS, endometriosis, perimenopausal symptoms, increased risk of breast cancer

• People with digestive issues

• Individuals with inflammatory conditions such as arthritis, diabetes, IBD, cardiovascular disease, eczema and psoriasis

• People with suboptimal liver function

• Those with genetic variations that impact their detoxification pathways and oestrogen metabolism, particularly the genes GST, CYP1A1, CYP1B1, COMT and NQ01

𝐈𝐦𝐩𝐨𝐫𝐭𝐚𝐧𝐭 𝐧𝐨𝐭𝐞: People with hypothyroidism should avoid consuming large amounts of raw cruciferous vegetables as they contain goitrogens that can inhibit iodine intake and further reduce thyroid function.

Some tasty ways you can incorporate cruciferous vegetables into your diet include cauliflower rice, roasted Brussels sprouts, kale chips, coleslaw (or kaleslaw), grilled cauliflower steaks, broccoli and bok choy stir-fry, or cabbage rolls

Nutritious and delicious cruciferous veggie recipes