Ann Oncol. Brussels sprouts 5. 2012;5(4):603-611. Food and Health Programme Genetic regulation of glucoraphanin accumulation in Beneforte broccoli. Vieira AR, Vingeliene S, Chan DS, et al. A prospective study in 29,361 men who underwent a prostate-specific antigen (PSA) test found that intake of cruciferous vegetables was inversely associated with risk of metastatic prostate cancer — cancer that has spread beyond the prostate (i.e., late-stage prostate cancer) — during a mean follow-up of 4.2 years (51). 2014;66(1):128-139. Swiss chard (snijbiet in Dutch, blette in French) is another hardy winter vegetable that packs a lot of nutrients. In addition, GSTs are involved in "detoxifying" potentially harmful substances like carcinogens, suggesting that individuals with reduced GST activity might also be more susceptible to cancer (19-21). (PubMed), 47. (PubMed), 44. Some, but not all, observational studies have found that GST genotypes could influence the associations between isothiocyanate intake from cruciferous vegetables and risk of disease (23). 3. (Nutrition), Eczema : Prescription Medication Options Table, Leafy greens and other cruciferous vegetables, Aphrodisiacs: tantalizing the sexual appetite, Health benefits of green, black, and white tea, Fuelling an athlete's Olympic spirit: Priscilla Lopes-Schliep, How to make the pickiest eater enjoy eating, Okinawa: nutrition lessons for longer life, Study: Mercury in fish may not harm seniors' brain function, An apple a day really can keep the doctor away. Fahey JW, Wehage SL, Holtzclaw WD, et al. Cancer Epidemiol Biomarkers Prev. 2007;55(3):224-236. Nutr Cancer. https://lpi.oregonstate.edu/mic/food-beverages/cruciferous-vegetables Kirsh VA, Peters U, Mayne ST, et al. Pharmacol Res. Dietary intake of isothiocyanates: evidence of a joint effect with glutathione S-transferase polymorphisms in lung cancer risk. (PubMed). How do I decide what food choices are healthy? Keep fresh cruciferous vegetables in the refrigerator in large, airy plastic bags. Oxid Med Cell Longev. When raw cruciferous vegetables are chopped during the cooking process, glucosinolates are rapidly hydrolyzed by myrosinase, generating metabolites that are then absorbed in the proximal intestine. High in fiber, vitamins and minerals, Swiss chard is a "cruciferous" vegetable. The ability of sulforaphane (glucoraphanin-derived isothiocyanate) to reduce oxidative stress in different settings is linked to activation of the nuclear factor E2-related factor 2 (Nrf2)-dependent pathway. Two mechanisms can potentially explain this effect. Most meta-analyses found inverse associations between cruciferous vegetable intake and risk of bladder, breast, colorectal, endometrial, gastric, lung, ovarian, pancreatic, prostate, and renal cancer. (PubMed), 22. 2008;138(4):775-781. Women who are balancing hormones through diet often eat these. Analysis of data from two 12-week randomized controlled trials in 130 participants with mild or moderate CVD risk found that the consumption of 400 g/week of high-glucosinolate broccoli (containing 3 to 6 times more glucoraphanin and glucoiberin than standard broccoli) resulted in a significant reduction in low-density lipoprotein (LDL)-cholesterol concentration in plasma compared with standard broccoli (29). 2015;2015:407580. (PubMed), 11. However, studies in humans have shown varying results. Packed with vitamins and minerals (some crucifers have more than others), these vegetables boast impressive nutritional qualities and potent anticancer properties. 2014;64(1):48-59. Intake of fruit and vegetables and risk of bladder cancer: a dose-response meta-analysis of observational studies. Additionally, because of the high amount of calcium found in crucifers (especially kale, Chinese cabbage, and broccoli), they protect bone density and may help prevent the onset of osteoporosis, particularly in women. 2007;137(4):904-909. Cauliflower 7. One study in humans found that the consumption of 150 g/day (5 oz/day) of cooked Brussels sprouts for four weeks had no adverse effects on thyroid function (56). Public Health Nutr. The Nrf2 cell defence pathway: Keap1-dependent and -independent mechanisms of regulation. Am J Clin Nutr. Glucosinolates can be classified into three categories based on the chemical structure of their amino acid precursors: aliphatic glucosinolates (e.g., glucoraphanin), indole glucosinolates (e.g., glucobrassicin), and aromatic glucosinolates (e.g., gluconasturtiin) (Figure 1) (1). According to Allergy UK, the vegetables most likely to set off a reaction are: Squashes: cucumbers, zucchini, and pumpkin. (PubMed), 33. Broccoli is a cruciferous vegetable, and is related to bok choy, cabbage, kale, and swiss chard. 2010;46(9):1617-1631. Cruciferous vegetable consumption and gastric cancer risk: a meta-analysis of epidemiological studies. Ishida M, Hara M, Fukino N, Kakizaki T, Morimitsu Y. Glucosinolate metabolism, functionality and breeding for the improvement of Brassicaceae vegetables. Variation of glucoraphanin metabolism in vivo and ex vivo by human gut bacteria. 2014;349:g4490. Advances in Botanical Research. However, further analyses showed that the association between cruciferous vegetable intake and MI events was significant in individuals with two functional GSTT1 alleles but not in carriers of two alleles of the GSTT1 null variant (-/-) (28). Sprinkle cooked greens with crumbled bacon or chopped hard-boiled eggs. Asia Pac J Clin Nutr. Protection of humans by plant glucosinolates: efficiency of conversion of glucosinolates to isothiocyanates by the gastrointestinal microflora. Therefore, following the ingestion of cooked cruciferous vegetables, the conversion of glucosinolates into isothiocyanates by gut bacteria appears to be a limiting step in the generation of dithiocarbamates (7). Specifically, null variants of the GSTM1 and GSTT1 alleles contain large deletions, and individuals who inherit two copies of the GSTM1-null or GSTT1-null alleles cannot produce the corresponding GST enzymes (14). J Nutr. Barba FJ, Nikmaram N, Roohinejad S, Khelfa A, Zhu Z, Koubaa M. Bioavailability of glucosinolates and their breakdown products: impact of processing. The results of a pooled analysis of five case-control studies also suggested a stronger association between cruciferous vegetable intake and lung cancer in carriers of both the GSTT1-/- and GSTM1-/- variants compared to carriers of wild-type alleles (+/+); however, it was not reported whether results from these two groups of individuals were significantly different (39). Prospective study of fruit and vegetable intake and risk of prostate cancer. Vegetable and fruit intake after diagnosis and risk of prostate cancer progression. (PubMed), 20. One characteristic that sets cruciferous vegetables apart from other vegetables is their high glucosinolate content (see Introduction). Cruciferous vegetables and risk of colorectal neoplasms: a systematic review and meta-analysis. Senior Research Scientist (PubMed), 48. Very high intakes of cruciferous vegetables, such as cabbage and turnips, have been found to cause hypothyroidism (insufficient production of thyroid hormones) in animals (54). 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