What are the cruciferous vegetables that are a must-eat for cancer prevention?

What are cruciferous vegetables?

There are many kinds of cruciferous vegetables, with more than thousands of types. Whether they are stir-fried, made into soups, added to salads or curries, they can be easily integrated into the table. The following are the common types in daily life:

1.Chinese cabbage
2. Qingjiang cuisine
3. Cauliflower
4. Broccoli
5. Cabbage
6. Rapeseed
7. Mustard greens
8. Chinese kale
9. Kale
10. White radish
11. Sesame leaves
12.Watercress

What are the main active ingredients in cruciferous vegetables?

1. Glucosinolate: mostly found in cruciferous vegetables, also known as glucosinolates. It is converted in the body into secondary metabolites such as indole-3-carbinol and sulforaphane, which have anti-cancer properties.

2. Polyphenols: The most common phenolic compounds include tannins, phenolic acids, anthocyanins, flavonols, coumarins and flavonoids, which have antioxidant capabilities.

3. Tocopherol: Tocopherol is vitamin E, including alpha type, delta type and gamma type.

4. Carotenoids: including β-carotene, lutein and zeaxanthin.

Why should you eat more cruciferous vegetables?

Cruciferous vegetables are not only high in nutritional value but also rich in many active ingredients such as glucosinolates, polyphenols, tocopherols, carotenoids, etc., which have various health benefits.

1. Lose weight
Cruciferous vegetables are high in dietary fiber, mainly insoluble fiber, which helps promote intestinal peristalsis and smooth bowel movements. In addition, these vegetables are low in calories and have a high sense of satiety, making them a good helper in weight loss diets.

2. Anti-cancer and prevention of cancer
Studies have shown that the "glucosinolates" in cruciferous vegetables can help reduce the risk of various cancers, such as lung cancer, gastric cancer, breast cancer, etc., by reducing DNA damage, inhibiting cancer cell proliferation, and even inducing cancer cell apoptosis. Achieve cancer prevention effect.

3. Stabilize blood sugar and prevent diabetes
Cruciferous vegetables, which are rich in fiber, vitamin C, vitamin E, folic acid and other nutrients, can slow down the digestion of sugar and improve post-meal blood sugar fluctuations. Research shows that increasing your intake of these vegetables may reduce your risk of diabetes.

4. Protect cardiovascular health
Regular consumption of cruciferous vegetables can help lower blood pressure and homocysteine ​​concentrations in the blood, reduce oxidation and inflammation, and thus protect cardiovascular health.

Be careful! 2 types of people are not suitable for eating too much

Cruciferous vegetables can indeed provide a variety of health protection for the human body, but there are two groups of people who need to be careful when eating them:

1. People prone to flatulence: Cruciferous vegetables are rich in dietary fiber and an oligosaccharide that is difficult for the human body to digest, called raffinose. These ingredients are fermented by microorganisms in the intestines and can easily produce gas, leading to bloating and stomach discomfort. Therefore, people with poor digestion should consume cruciferous vegetables in moderation.

2. People with abnormal thyroid function: Most cruciferous vegetables contain goitrogen, which can interfere with the absorption of iodine. In order to deactivate this substance, these vegetables need to be "heated" before eating. Therefore, when people with thyroid dysfunction eat cruciferous vegetables such as cauliflower, cabbage, and radish, as long as they cook them and avoid eating them raw in large quantities, there will basically be no major problems and there is no need to deliberately avoid eating them.