There is a type of vegetables that can be called the “Hermes” of the vegetable world. They are highly praised by various healthy eating guides around the world. Their cooking process is simple and the dishes are of high quality. In recent years, more and more studies have confirmed the various benefits of this type of vegetables – this is cruciferous vegetables: including broccoli, cauliflower, cabbage, choy choy, radish, red cabbage, kohlrabi, arugula, Kale and more.
Why are cruciferous vegetables so good?
Cruciferous vegetables are rich in dietary fiber, vitamin A, vitamin K, vitamin C, potassium and phytochemicals, especially sulfur-containing compounds such as glucosinolates. Brassica glucosinolate is a type of glucosinolate found in cruciferous vegetables that undergoes a series of metabolic processes to become indole-3-carbinol, which has many benefits.
First, assist in controlling inflammation
Chronic inflammation is thought to be at the root of many health problems, such as heart disease, diabetes, obesity and tumors. Studies have found that higher intakes of cruciferous vegetables are associated with reduced markers of inflammation, including tumor necrosis factor alpha, interleukin-1beta and interleukin-6.
The effect may be due to the fact that cruciferous vegetables are rich in antioxidants, including beta carotene, vitamin C, kaempferol, indole-3-carbinol, etc., which can prevent oxidative stress, resist free radical damage, and prevent occurrence of disease.
Second, assist in preventing tumors
Some studies show that regular intake of cruciferous vegetables may reduce the incidence of stomach, colorectal, and lung cancer. The reduced risk of cancer may be related to some of the cancer-fighting substances contained in cruciferous vegetables, such as selenium and glucosinolate hydrolyzate compounds.
Third, assist in controlling blood sugar
Some studies have found that higher intakes of cruciferous vegetables are associated with a lower risk of type 2 diabetes. Compared with 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, they also contain many antioxidants and other unique compounds that can promote blood sugar control.
Fourth, assist in preventing obesity
Cruciferous vegetables also play an important role in healthy weight loss. A large meta-analysis found that a daily serving of cruciferous vegetables is associated with significant weight loss. Excluding the control of exercise and other dietary factors, a daily serving of cruciferous vegetables alone can lead to an average weight loss of 0.6 pounds in 4 years.
Fifth, help maintain heart health
Consumption of cruciferous vegetables may also reduce cardiovascular disease morbidity and mortality. In one study, it was found that those who consumed the most cruciferous vegetables had a 15.8% lower risk of cardiovascular disease than those who consumed the least. Additionally, some cruciferous vegetables may improve blood lipids to enhance heart health and reduce the risk of heart disease. One study found that when men drank 150 mL of kale juice every day for 12 weeks, good HDL cholesterol increased by 27%, bad LDL cholesterol decreased by 10%, and plasma atherosclerosis index decreased by 24.2%.
Sixth, assist in maintaining endocrine balance
Cruciferous vegetables and their extracts also have antiestrogenic properties due to the presence of indole gluconate, especially indole-3-carbinol. Indole-3-carbinol increases the excretion of estrogen in the urine to balance hormone levels in the body.
As a member of the cruciferous vegetable family, broccoli is rich in carotenoids, vitamins C, E, K and minerals. However, what attracts scientists more attention is the unique substance it contains – glucoinolates. Glucosinolates, also known as glucosinolates, or simply glucosinolates, are a type of thiol glycoside secondary metabolites synthesized from amino acids and are commonly found in cruciferous vegetables such as broccoli. This is a type of sulfur-containing substance that has a special pungent smell and a bitter taste, so broccoli has a unique flavor.
Glucosinolates will be formed into more active molecules during processing and cooking, including indoles, isothiocyanates and other substances.
Among them, indole-3-carbinol (I3C) is one of them.
As early as more than ten years ago, scientists discovered that these sulfur-containing substances can inhibit the tumor growth process in animal models. They can protect cells from DNA damage, resist bacterial and viral infections, and resist inflammation.
Due to the content of indole gluconate, cruciferous vegetables and their extracts also have anti-estrogenic effects. In particular, indole-3-carbinol can increase the excretion of estrogen in the urine to balance hormone levels in the body. .
Estrogen itself plays an important physiological role in the female body, but its metabolites have some other effects. For example, the phase I metabolism of estradiol involves a series of hydroxylations, and some specific hydroxylates will act on Cytochrome enzymes are involved in the development of breast cancer and other hormone-related cancers.
Prevent breast cancer:
According to research by American nutritionists, it was found that broccoli contains a nitrogen compound, indole. This compound can reduce the level of estrogen in the human body, and can also prevent active estrogen from reacting to it through inactive estrogen. The stimulating effect of breast cells has anti-cancer and anti-cancer effects.
