Veggies that keep cancer at bay

Cruciferous vegetables are nutrient-packed vegetables, which are increasing in popularity due to their apparent cancer-fighting properties.

Cruciferous vegetables are nutrient-packed vegetables, which are increasing in popularity due to their apparent cancer-fighting properties. It includes argula, broccoli, brussels sprouts, cabbage, cauliflower, kale, radish, and turnips. These vegetable are low in calories and rich in Vitamin C, E, K and fibre. They are also a good source of phytochemicals and antioxidants. They also contain many other health-promoting compounds that have been associated with a number of health benefits.

HEALTH BENEFITS

Cancer-fighting compounds: Cruciferous Vegetables are packed with potent cancer-fighting properties. They are not only high in antioxidants that can help neutralize cancer-causing free radicals, but also contain a compound called glucosinates and indole-3-carbinol, which have been shown to ward off cancer cells.

Reduce inflammation: Inflammation is a normal immune response designed to protect the body against infection and illness.  Chronic inflammation on the other hand, is the root cause for most diseases and can lead to an increased risk of heart disease, cancer and diabetes. These cruciferous vegetables have anti-inflammation properties, which help reduce the risk of issues like cancer, diabetes, and heart disease.
Regulate blood sugar: Cruciferous vegetables supply a good amount of dietary fibre in each serving. Fibre slows the absorption of sugar in the bloodstream, preventing spikes and crashes in blood sugar levels. Thus cruciferous vegetables play a major role in maintaining blood sugar levels.

Promote weight loss: A recent study has shown that cruciferous vegetables can help reduce body weight and body fat. As they are low in calories and high in fiber, they promote satiety and ward off cravings.Enhance heart health: A recent study has shown that consuming cruciferous vegetables regularly decreases the risk of heart disease and heart problems.

Promotes estrogen balance: Estrogen is the primary female sex hormone responsible for regulating the reproductive system. However, too much estrogen can disrupt your balance of hormones and cause symptoms like bloating, irregular menstrual cycles, a decreased sex drive, and headaches. Researchers have found the presence of indole-3-carbinol, a compound that is present in these vegetables, helps to regulate estrogen activity and metabolism.

Hence we can say that cruciferous vegetables have numerous health benefits. Combining these vegetables with a diet rich in healthy fats, lean proteins and whole grain can give the best results. If you have a thyroid disorder, boil the vegetables before using it in a recipe and limit intake to 1-2 servings a day.

Divya Purushotham

  sanonutritionclinic

The writer is founder and chief nutritionist at Sano Holistic Nutrition Clinic

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