-
One study shows that eating more cruciferous vegetables can reduce the risk of colon cancer by 20%.
-
Scientists say these vegetables contain powerful plant compounds that can actively fight cancer in the body.
-
Experts explain how eating more of this food can support gut health.
Colon cancer has a high cure rate if caught early, so it is important to undergo recommended screenings and watch for possible signs of colon cancer. But in the meantime, choosing the right foods can go a long way toward supporting your gut health and potentially lowering your risk. In fact, published in BMC Gastroenterology One special food, cruciferous vegetables, found to reduce colon cancer risk. Read on to learn what researchers found, how these vegetables promote overall gut health, and some easy and delicious ways to prepare and enjoy them.
Meet the experts: Elizabeth Harris, MS, RDN, owner of Elizabeth Harris Nutrition and Wellness; Jennifer Pallian, BSC, RD, food scientist and recipe developer at Foodess Creative Inc.; and Supriya Rao, MD, a quadruple board-certified gastroenterologist with Integrated Gastroenterology Consultants.
This large meta-analysis reviewed data from 17 different studies and 97,595 participants who self-reported their intake of cruciferous vegetables such as broccoli, cauliflower, cabbage, kale and Brussels sprouts. The incidence of colon cancer was then measured, comparing those with the highest and lowest vegetable intake. It has been concluded that consuming 40 to 60 grams of cruciferous vegetables per day (equivalent to 1/2 cup of broccoli or 2 to 3 cups of raw kale) may reduce the risk of colon cancer by nearly 20%.
“These results provide further evidence that diet, especially vegetable intake, plays an important role in preventing colon cancer,” said Jennifer Pallian, BSC, RD, a food scientist and recipe developer at Foodess Creative Inc.
Supriya Rao, MD, a quadruple board-certified gastroenterologist at Integrated Gastroenterology Consultants, adds, “The protective effect seems to level off when you get to around 40 to 60 grams per day, so consistency is really more important than anything.”
So, what’s so special about these vegetables? “Brassic vegetables are plants in the Brassicaceae family that can be identified by their cross-shaped flowers,” Pallian said. In addition to the vegetables mentioned above, other cruciferous vegetables include kale, kohlrabi, mustard greens, rutabagas, radishes, bok choy, napa cabbage, arugula, turnips, horseradish, watercress and mustard, Pallian adds.
In general, a plant-based, fiber-rich diet can help reduce the risk of colon cancer, Dr. Rao said. But cruciferous vegetables contain glucosinolates, sulfur-containing chemicals that break down into bioactive products called isothiocyanates (ITCs), she explains. These substances are known to help detoxify carcinogens in the body, promote healthy cell turnover, and reduce inflammation.
Pallian added that ITCs have also been shown to contribute to cancer cell death, blocking new blood vessels that feed tumors, and cell cycle arrest to prevent uncontrolled cell proliferation. Ultimately, these bioactive compounds are thought to destroy or slow the growth of cancer cells, explains Dr. Elizabeth Harris, owner of Elizabeth Harris Nutrition & Wellness.
In addition to their anti-cancer properties, cruciferous vegetables are often very nutritious. They’re high in fiber and also contain vitamin C, carotenoids and flavonoids, “which may help enhance gut health, reduce inflammation and provide antioxidant protection,” says Pallian.
Delicious ways to eat more cruciferous vegetables
“Incorporating cruciferous vegetables into your meals doesn’t have to be complicated and can be incredibly delicious,” says Pallian. “For a quick and crispy side, toss some broccoli in the air fryer with olive oil and spices. If you want a takeout feel, a simple beef and broccoli stir-fry turns into a balanced dinner in just minutes. Roasted cauliflower and kale paired with chickpeas and a tangy yogurt sauce are hearty enough to stand on their own for lunch, while the classic coleslaw, whether you go creamy or light with yogurt, is always on point.”
Parian also recommends hiding a handful of kale in a banana smoothie or blending broccoli or kale into a creamy pasta sauce to get all the flavor and add a little extra nutrition. There’s a caveat, though: “Cruciferous vegetables may cause uncomfortable gas or bloating in some people,” says Harris. “To minimize this potential effect, add them to your diet gradually and be sure to drink plenty of water to aid digestion.”
Dr. Rao notes that in addition to eating more cruciferous vegetables, it’s still important to fill your plate with a variety of different fruits and vegetables. “Try to eat the rainbow and eat more than 30 different plants a week,” she says. “Small changes add up over time!”
You may also like
-
Can apple cider vinegar help you lose weight?
-
Bobbi Brown Shares Her Best Makeup Tips for Transforming Women’s Faces Over 50
