Include the Cruciferous …

The Cruciferous vegetables or Brassica vegetables are the single best cancer fighters of all foods.  They include the commonly known kale, broccoli, cauliflower, brussel sprouts, cabbage, Swiss chard, arugula, watercress, turnip greens, mustard greens, collard greens and several others which may be less known bok choy, rapini, daikon, mizuna, tatsoi, rutabaga, kohlrabi, and horseradish.  

Only cruciferous vegetables contain the nutrtient isothiocyanates which stimulate the body to break down carcinogens.  This occurs by preventing normal cells from becoming cancerous cells.  Isothiocyanates are capable of metabolizing toxins from smoke and lowering the risk of tobacco related cancers.  

Sulforaphane which is one of the isothiocyanates and indole – 3 – carbinol are more prevalent in cruciferous vegetables than any others.  They are directly linked to reducing the risk of breast, prostate, cervical, colon, and several other cancers.  These nutrients may delay the onset of cancer and reduce the size and growth of tumors.

Cruciferous vegetables are booming with many other nutrients including vitamin C, folate, potassium, selenium, chlorophyll, antioxidants, flavonoids, phytochemicals, carotenoids, lingnans, phytosterols, glucosinolates and super high in fiber. 

High levels of homocysteine are directly linked to heart disease.  And once again the cruciferous vegetables are there for the rescue.

There are many ways that they can be incorporated into your meals.  At breakfast time leaves from cruciferous vegetables can be used in smoothies.  They can be part of a healthy omelet.  At lunch and dinner they are wonderful in soup, stir fried dishes, or when added to rice or pasta. 

¨     1 Broccolini Stalk

¨     1 tbsp sesame seeds

¨     3 tbsp sesame seed oil

¨     Pinch of sea salt

¨     1 Clove garlic

¨     Optional (chili flakes)

Steam broccolini for 4 minutes then pat dry.  Add broccolini to pan containing sesame seed oil and chopped garlic clove on medium heat.  Keep heat low enough that garlic does not burn.  Add sesame seeds.  Stir fry for 3 minutes.  Season with sea salt and enjoy!