Coast Range CrossFit

Cruciferous vegetables. What are they exactly? Well, simply, they are a group of vegetables from the cabbage family. Some examples of these:

• broccoli
• cauliflower
• cabbage
• bok choy
• pak choy
• water cress
• land cress
• radish
• daikon
• brussel sprouts
• collard greens
• wasabi (that’s right, wasabi!)

There are some amazing studies out there showing the health benefits in consuming these superfoods of the veggie family.

One study took the national population and divided them up by vegetable consumption. Those that make up the top 20% of vegetable consumption have a 16% reduction in all cause mortality (meaning all non-accidental deaths). The study went deeper and looked at the top consumers of cruciferous vegetables, and the reduction of all cause mortality went up to 22%!

Another study showed that men who consume 3+ servings of these veggies a week have a 41% decreased chance of prostate cancer, compared to those who eat these just once a week!

For women who consume cruciferous veggies just once a week had a reduction of breast cancer risk of 17%-50%. (The difference was the variance of how the veggies were prepared, fresh vs. frozen, etc).

Other benefits to eating these include:

• detoxification;
• reduced inflammation;
• increased ability to fight allergies;
• skin and eye health benefits;
• improved digestion and gut health;
• reduce blood sugar;
• a source of fiber;
• Good source of vitamins and minerals

So you see, Mom really did know best!

Ref: “Sulforaphane and its Effects on Cancer, Mortality, Aging, Brain and Behavior, Heart Disease & More” Dr. Rhonda Patrick, FoundMyFitness