Cruciferous vegetables Jan. 15, 2016 packed with nutrients By Martha Filipic 614-292-9833 What are cruciferous vegetables, and [email protected] what kind of health benefits do they provide? Editor: This column was reviewed by Irene Hatsu, Ohio More than two dozen types of vegetables are State University Extension cruciferous, so named because most have flowers specialist in Food Security. with four petals, resembling a cross. They are generally cool-weather vegetables, so you likely photo: iStock Chow Line is a service of the will see good prices on them in the produce College of Food, Agricultural, section of the grocery store at this time of year. inconsistent. It could be that the compounds and Environmental Sciences and its outreach and research Cruciferous vegetables include broccoli, are affected by differences in how people cook arms, Ohio State University cauliflower, cabbage, Brussels sprouts, radishes, and prepare the food. Or it could be that genetic Extension and the Ohio horseradish, wasabi, turnips, rutabaga, arugula, differences affect how each person’s body reacts Agricultural Research and to the compounds. Development Center. Send bok choi, collard greens, kale, kohlrabi and questions to Chow Line, c/o watercress. Although the research on precise health benefits Martha Filipic, 2021 Coffey Horticulturally, they belong to the same family of glucosinolates from cruciferous vegetables Road, Columbus, OH 43210- 1043, or [email protected]. (Cruciferae, or Brassicaceae), and all have sulfur- is far from settled, these vegetables still have containing compounds called glucosinolates. several other nutrients that benefit health. Most Glucosinolates benefit the plants by naturally are very high in vitamin C. Broccoli, for example, protecting them from some pests. They are also is also high in folate, manganese, potassium and believed to benefit human health. fiber, and provides other vitamins and minerals. Dark green members of the cruciferous vegetable When we cook, chew and digest cruciferous family, including broccoli, are a substantial source vegetables, glucosinolates break down and form of vitamin K. different phytochemicals, including indoles and isothiocyanates, that are biologically active. Because so many types of cruciferous vegetables According to the American Institute for Cancer are high in vitamin K, it’s important to note College Marketing and Communications Research, studies in the laboratory indicate that that anyone taking the blood thinner warfarin (Coumadin) needs to monitor their intake. Sudden 2021 Coffey Road these compounds seem to: Columbus, OH 43210-1043 increases or decreases of vitamin K can cause 614-292-2011 • Decrease inflammation, which is associated with serious changes in the effectiveness of this a large number of chronic illnesses, including prescription medicine. It’s extremely important 208 Research Services Building cancer and cardiovascular disease. 1680 Madison Ave. for anyone taking warfarin to keep their vitamin K Wooster, OH 44691-4096 • Suppress enzymes that are known to activate intake consistent from day to day. 330-263-3780 carcinogens. For others, though, it’s probably a good idea to © 2016, The Ohio State University • Stimulate enzymes that deactivate carcinogens increase consumption of cruciferous vegetables. and decrease the ability of cancer cells to For more information, including research, tips CFAES provides research and spread. for preparing them and recipes, see the AICR’s related educational programs to clientele on a nondiscriminatory website at aicr.org/foods-that-fight-cancer/ Despite these promising results in the lab, the basis. For more information: broccoli-cruciferous.html. go.osu.edu/cfaesdiversity. AICR says results from studies in humans are

OHIO STATE UNIVERSITY EXTENSION

OHIO AGRICULTURAL RESEARCH AND DEVELOPMENT CENTER cfaes.osu.edu