COOPERATIVE EXTENSION SERVICE • UNIVERSITY OF KENTUCKY COLLEGE OF AGRICULTURE, LEXINGTON, KY, 40546

FCS3-566 Increasing Powerhouse Vegetables

The Health Benefits of Cruciferous Vegetables

Ingrid Adams, Nutrition and Food Science

Key Points What Nutrients Do yy Cruciferous vegetables con- Cruciferous Vegetables tain compounds that help the Provide? body produce enzymes that Cruciferous vegetables are good destroy cancer-causing com- sources of vitamins C, E, and K; pounds. folate; minerals; and fiber. They y y Compounds in crucifer- contain several forms of vitamin ous vegetables may protect A called beta-carotene, lutein, against some cancers. and zeaxanthin. They are also y Cruciferous y Cruciferous vegetables can be rich in antioxidants that pro- vegetables are good consumed raw or cooked. tect the body from damage by What Are Cruciferous compounds called free radicals. sources of vitamins Vegetables? Antioxidants also help repair cells in the body after they have C, E, and K; folate; “Cruciferous” is a Latin word been damaged. for a family of plants that in- minerals; and fiber. cludes: How Do Cruciferous yy Vegetables Protect yy Brussels sprouts Against Cancer? yy y Cruciferous vegetables contain y compounds called phytochemi- yy y cals that lower your risk of get- y greens ting cancer. These compounds yy Radishes y (isothiocyanates and dithiolthi- y Turnips ones) can: The word “cruciferous” is used yy Produce enzymes that destroy because the blossoms of these cancer-causing compounds in plants resemble a cross or the body. crucifix. yy Increase the activity of some enzymes that stop the growth of cancer-causing and other foreign compounds. yy Delay the onset of cancer and reduce the size and growth of tumors.

Agriculture and Natural Resources • Family and Consumer Sciences • 4-H Youth Development • Community and Economic Development EXTENSION a general tip, when purchasing cooking method for cruciferous cabbage select those that have vegetables is steaming. firm heads and are heavy for To steam vegetables, place a their size. half-inch of water in the bottom Cauliflower should be firm and of a sauce pan. Bring water to compact. If leaves are attached, boil, add vegetables, then cover. they should be bright green and Let vegetables steam for approx- crisp. Yellow coloring or spread- imately five minutes or until ing florets mean that the cauli- preferred tenderness is achieved. flower is overly mature. Remember, less cooking time When purchasing Brussels means more nutrients remain in sprouts, look for very small the vegetables. Do not overcook heads with dark green compact cruciferous vegetables as they leaves and firm texture. produce a strong odor and are not as appetizing. Kale should be crisp, with a grayish-green color. How Can I Eat More Broccoli should be compact Cruciferous Vegetables with bud clusters on light green Many breast cancers are sensi- Each Day? stalks. The bud clusters are dark tive to the hormone estrogen. yy Buy more cauliflower, broc- green with a purple tinge. Clus- This means that estrogen causes coli, cabbage, Brussels sprouts ters should not be open showing the breast cancer tumor to grow. and radishes. They are power- yellow flowers. Such cancers have estrogen packed with nutrients. receptors on the surface of their When purchasing red globe yy Wash and place them in ready cells. A compound found in radishes, look for red and white to eat pieces in a container in cruciferous vegetables (Indole- radishes that are small, round, the refrigerator. Serve them 3-carbinol) produces certain or oval shaped. Radishes are for snacks with a low-fat dip substances that protect against usually about one inch in di- or salad dressing. estrogen-related cancers. Cruci- ameter and are hard and solid. yy Add broccoli and cauliflower ferous vegetables are also pro- If there are leaves attached, to salads or make broccoli tective against prostate cancer. they should be crisp and green. slaw or coleslaw. Researchers reported that men Radishes with a pithy or spongy yy Add these vegetables to stews, who ate at least 1½ cups of texture are old. casseroles, and soups. y cruciferous vegetables a week How Should Cruciferous y Steam and use them as a side reduced their prostate cancer dish. risk by more than 40 percent. Vegetables Be Stored? yy Look for and try new recipes Cruciferous vegetables may also Cruciferous vegetables should with these vegetables. be protective against cervical be stored in refrigeration under yy Stir fry a mixture of broccoli, cancers. high humidity away from avoca- cauliflower, and cabbage. Add dos, cantaloupe, and tomatoes. some grated ginger and garlic How Should Cruciferous for a boost of flavors. Vegetables Be Purchased? How Should Cruciferous yy Use cauliflower instead of When purchasing green cab- Vegetables Be Prepared? potatoes. You can substitute bage, look for light green com- Cruciferous vegetables need to all or some of the potatoes pact leaves and a round head. be washed thoroughly when for cauliflower when making For , the leaves being prepared. These veg- mashed potatoes. You can should be purple-red and should etables can be consumed raw gain more health benefits and have a round compact head. As or cooked. The recommended fewer calories.

2 Broccoli and Beef Stir-fry Buying Kentucky Proud is easy. Look for the label at Ingredients your grocery store, farmers’ 1 pound lean beef steak, sliced diagonally market, or roadside stand. across the grain into thin strips 1 tablespoon plus ½ cup stir-fry sauce 1 clove minced garlic References 4 tablespoons canola oil, divided American Cancer Society. Broccoli. Accessed 1 medium red onion, cut into ½ inch dice October 1, 2012 from http://www.cancer.org/ Treatment/TreatmentsandSideEffects/Comple- 1 sweet red pepper cut into ½ inch dice mentaryandAlternativeMedicine/DietandNu- 1 medium yellow squash, cut into ¼ inch trition/broccoli. slices American Cancer Society. American Cancer Soci- 2 cups fresh broccoli florets ety Guidelines on Nutrition and Physical Activ- 1 cup cauliflower florets ity for Cancer Prevention. Accessed October 1, 2012 from http://www.cancer.org/Healthy/ ½ teaspoon crushed red pepper flakes EatHealthyGetActive/ACSGuidelinesonNu- Instructions tritionPhysicalActivityforCancerPrevention/ acs-guidelines-on-nutrition-and-physical-activ- • Combine 1 tablespoon stir-fry sauce and ity-for-cancer-prevention-intro. minced garlic in a bowl. Add the beef National Cancer Institute. Cruciferous Vegetables strips. Let stand 15 minutes. and Cancer Prevention http://www.cancer.gov/ • Heat 1 tablespoon canola oil in a large cancertopics/factsheet/diet/Fs4_31.pdf. skillet or wok. Nestle M. (1998) Broccoli sprouts in cancer pre- • Add beef and stir fry for one minute. vention. Nutr Rev. 56:127-130 Remove beef from skillet. Steinmetz, K. A., & Potter, J. D. (1991). Vegeta- • Heat the remaining 3 tablespoons bles, fruit and cancer. I. Epidemiology. Cancer canola oil in the skillet or wok. Add veg- Causes Control, 2, 324-57. etables. Stir-fry for four minutes or until Steinmetz, K. A., & Potter, J. D. (1996). Vegetables, vegetables are crisp-tender. fruit, and cancer prevention: A review. Journal of • Return beef to skillet. the American Dietetic Association, 96, 1027-1039. • Add the remaining half cup stir-fry sauce United States Department of Agriculture. Choose and red pepper flakes. Cook and stir 1 to MyPlate. 10 Tips Nutrition Education Series. 2 minutes longer, until heated through. Accessed September 1, 2012 from http://www. Yield: Eight 1-cup servings choosemyplate.gov/food-groups/downloads/ Nutrition Analysis: 180 calories; 10 g fat; TenTips/DGTipsheet2AddMoreVegetables.pdf. 1.5 g saturated fat; 0 g trans fat; 25 mg Van Duyn, M. S., & Pivonka, E. (2000). Overview cholesterol; 630 mg sodium; 9 g carbohydrate; of the health benefits of fruits and vegetables con- 2 g fiber; 3 g sugar; 15 g protein. 90 percent sumption for the dietetics professional: Selected recommended allowance for Vitamin C. literature. Journal of the American Dietetic Asso- ciation, 100, 1511-1521.

Project assistant, Laura Tincher, Dietetics and Human Nutrition graduate student.

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