Foundations of Nutrition: Cruciferous Vegetables

Question 1

Cruciferous vegetables

Answer 1

• Kale
• Cauliflower
• Broccoli
• Cabbage
• Brussels sprouts
• Rocket
• Bok Choy
• Radish
• Turnips
• Mustard greens

Question 2

Plant parts

Answer 2

Many different plant parts are used as foods:
* Roots: Sweet, turnips, horseradish
* Stems: Kohlrabi (German turnip), radish
* Leaves: Cabbage, kale, Brussels sprouts
* Flowers: cauliflower, broccoli, romanesco
* Seeds: mustard seed, rapeseed (canola pressed oil)
All come from the ‘cruciferae’ plant family, also known as brassicas

Question 3

Benefits

Answer 3

• Vitamins (Bs, C, E, K)
• Calcium
• Iron
• Potassium
• Fibre
• Flavonoids
• Indole-3-carbinol (I3C)
• Sulphur compounds called glucosinolates which are:
  o Anti-inflammatory (due to antioxidants)
  o Support liver detoxification (and hormone deactivation; e.g. oestrogen metabolism using I3C)
  o Cancer prevention (DNA protection and repair)
  o Anti-viral/bacterial, anti-catarrhal (thin respiratory mucus)
• Seasonal eating. Many cruciferous vegetables are in season during autumn and winter – ideal for respiratory congestion

Question 4

Cauliflower

Answer 4

• Vitamins B1, B2, B3, B6
• Folate
• Vitamin C
• Vitamin K
• Copper
• Iron
• Manganese
• Beta-carotene
• Lutein
• Glucosinolates
  Uses:
• Cancer prevention (DNA protective, hormone deactivation, e.g. oestrogen, can induce apoptosis and inhibits angiogenesis)
• Respiratory health (consider the ‘lung shape’)
• Liver detoxification support
  Apoptosis = programmed cell death

Question 5

Broccoli

Answer 5

• Vitamin A
• Vitamin B1, B2, B3, B5, B6
• Folate
• Vitamin C
• Vitamin E
• Vitamin K
• Calcium
• Iron
• Magnesium
• Potassium
• Selenium
• Zinc
• Beta-carotene
• Glucosinolates
• Anthocyanins (purple sprouting broccoli)
  Uses:
• Liver function/detoxification (13C – which is between 10 and 50 times more abundant in broccoli sprouts than normal broccoli)
• Immunity (zinc, selenium)
• Cancer prevention (DNA protective, hormone deactivation, e.g. oestrogen, can induce apoptosis and inhibits angiogenesis)

Question 6

Cabbage

Answer 6

• Vitamin A
• Vitamin B1, B2, B3, B5, B6
• Folate
• Vitamin C
• Vitamin K
• Calcium
• Iron
• Magnesium
• Manganese
• Phosphurus
• Zinc
• Glucosinolates
• Alpha and beta-carotene
• Lutein
• Anthocyanins (red cabbage)
  Uses:
• Immune boosting (high in vitamin C)
• Arthritis (vitamin C = collagen synthesis in cartilage, anti-inflammatory)
• Bone health (vitamin K = calcium deposition in bones)
• Digestive health (high-fibre)
• Supporting gut integrity (glutamine content)
• Cancer prevention (anti-oxidants)

Question 7

Cabbage juice

Answer 7

Naturally high in L-glutamine, an amino acid used by intestinal cells to help maintain the gut barrier. Decreases intestinal permeability and can be used for peptic ulceration: up to 1 Litre per day freshly juiced, sipped over the course of the day for 6 to 9 days.

Question 8

Glucosinolates

Answer 8

Glucosinolates are activated by the action of enzymes which are released when the plant is damaged, i.e. cut, chopped, or chewed
* Cooking cruciferous vegetables higher than 284°F (140°C), for more than a few minutes results in loss of glucosinolates
* Around 90% of glucosinolates are lost when boiling, but steaming creates insignificant losses. So, brassicas our best eaten raw or lightly steamed to retain these compounds

Question 9

Goitrogens

Answer 9

Glucosinolate and other Brassica chemicals are ‘goitrogens’, and may interfere with the production of thyroid hormones by disrupting use of iodine.
* when there is a diagnosis of hypothyroidism (an underactive thyroid), people may have been told to reduce cruciferous vegetable intake
* However, brassicas don’t seem to increase the risk of hyperthyroidism in humans unless they are already deficient in iodine
* Cooking reduces goitrogens, but also other nutritional benefits
* Fermentation does not reduce the levels of goitrogens