BY JOYCE WONG JIN YI
RESEARCH has shown that low consumption of vegetables results in about 800,000 deaths from heart disease and 200,000 deaths from stroke worldwide annually. This is a shocking statistic! Including lots of fresh vegetables in our diet is of indisputable value. Let’s explore what makes vegetables so powerful and how cruciferous vegetables play a critical role in your health. More importantly, how to prepare the cruciferous vegetable before cooking to maximize its nutrients retention.
Studies proved that increased consumption of fruits and vegetables is associated with lower rates of various risk factors for chronic disease. Phytonutrients are abundant in fruits, vegetables, legumes, nuts, spices and whole grains. They include polyphenols, flavonoids, isoflavonoids, resveratrol, terpenoids, and carotenoids. They play a significant role in creating optimal health and disease prevention by having the benefits of anti-inflammatory, immune support, DNA repair, and detoxification.
[ihc-hide-content ihc_mb_type=”block” ihc_mb_who=”unreg” ihc_mb_template=”3″ ]Let’s focus on the cruciferous vegetable in this article: broccoli, kale, cabbage, cauliflower, watercress, and Brussels sprouts. Several research studies show that a higher intake of cruciferous vegetables can reduce cancer and chronic disease risk. This is because cruciferous vegetables are packed with compounds that shield cells from processes that transform them into malignant tumours. Two of the most protective compounds are sulforaphane and 3,3′- diindolymethane.
Our digestive system readily absorbs 3,3′-diindolymethane compared to sulforaphane. Sulforaphane is unstable and rapidly degrades into non-active substances. The precursor, glucoraphanin, is stored inside the cells of these cruciferous vegetables. In a separate compartment in these cells is an enzyme called myrosinase. When mixed, the myrosinase converts the glucoraphanin into sulforaphane. Healthy intestinal enzymes and flora also help in the conversion to sulforaphane in the gut.
Maximizing sulforaphane production can significantly impact fighting cancer by preventing harmful changes to gene expression, attacking pre-cancerous cells and blocking tumour development, fighting estrogen-driven cancer growth and blocking a key inflammatory “switch”.
Although eating raw broccoli is the best way to get all the nutrients, raw broccoli is not appetizing to everyone. It’s better to eat a lot, deliciously cooked than eating raw little or none. How do you prepare your vegetables makes a big difference in nutrient retention. If you plan to cook cruciferous vegetables, chop them 30 to 40 minutes before cooking. This action releases the cancer-fighting compound sulforaphane from glucoraphanin and myrosinase enzyme reaction.
Now, you understand how important to add vegetables, especially cruciferous vegetables to your daily diet. Aim to fill 75 per cent of your plate (by volume) with colourful plant foods. The powerful phytonutrients in vegetables can help prevent and fight disease and keep your body for optimum health!
Want to explore more about a diet that makes you healthier and more energetic? Check out my wellness masterclass here: https://www.joyce-wong.com/wellnessmasterclass. Specially for you as The Petri Dish subscriber, you will get FREE 1 Year of membership in my wellness inner circle and a Free 1 hour 1-1 coaching session with me. See you inside![/ihc-hide-content]
