Cruciferous Vegetables

Question 1

Cruciferous Vegetables

Answer 1

• Kale, Cauliflower, Broccoli, Cabbage, Brussels Sprouts,
Rocket, Bok Choy, Radish, Turnips, Mustard Greens.
• Many different plant parts are used as foods:
- Roots: Swede, Turnip, Horseradish.
- Stems: Kohlrabi (German turnip), Radish.
- Leaves: Cabbage, Kale, Brussels sprouts.
- Flowers: Cauliflower, Broccoli.
-Seeds: Mustard seed, Rapeseed (pressed oil)

Question 2

Cruciferous Vegetables: Benefits

Answer 2

• Rich in vitamins (B’s, C, E, K), calcium, iron, potassium,
fibre, flavonoids, indole 3 carbonol (I3C), sulphur compounds called glucosinolates which are:
– Anti inflammatory (due to antioxidants)
– Supports liver detoxification (and hormone
deactivation e.g. oestrogen metabolism using l3C).
– Cancer prevention (DNA protection and repair)
– Anti viral / bacterial , anti catarrhal (thins respiratory mucus).
• Seasonal eating. Many cruciferous veg. are in season
during autumn and winter ideal for respiratory congestion.

Question 3

Cauliflower

Answer 3

Vitamin B1, B2, B3, B6, folate, C, K, copper, iron, manganese, beta carotene, lutein, glucosinolates .

Question 4

Cauliflower: Uses

Answer 4

Uses: cancer prevention (DNA protective, hormone
deactivation e.g. oestrogen, can induce apoptosis and inhibit angiogenesis), respiratory health (consider the ‘lung shape’), liver detoxification support.

Question 5

Broccoli

Answer 5

Vitamin A, B1, B2, B3, B5, B6, folate, C, E, K, calcium,

iron, magnesium, potassium, selenium, zinc, beta carotene, glucosinolates . Plus anthocyanins in purple sprouting

Question 6

Broccoli: Uses

Answer 6

Uses: Liver function / detoxification ( I3C which is between 10 and 50 times more abundant in broccoli sprouts than normal broccoli), immunity (zinc, selenium), cancer prevention.

Question 7

Cabbage

Answer 7

Vitamin A, B1, B2, B3, B5, B6, folate, C, K, calcium, iron, magnesium, manganese, phosphorus, zinc, glucosinolates, alpha & beta carotene, lutein. Red cabbage anthocyanins.

Question 8

Cabbage: Uses

Answer 8

Uses : immune boosting (high in vitamin C), arthritis (vitamin C -> collagen synthesis in cartilage, anti inflammatory), bone health (vitamin K -> calcium deposition in bones), digestive health (high fibre), supporting gut integrity (glutamine content), cancer prevention (anti oxidants).

Question 9

Cabbage Juice

Answer 9

Naturally high in L-glutamine an amino acid that is used by intestinal cells to help maintain the gut barrier . Used for peptic ulceration and decreases intestinal permeability. Up to 1 litre per day fresh juiced. Sipped over the course of the day for 6-9 days.

Question 10

Glucosinalates

Answer 10

• Glucosinolates are activated by the action of enzymes
which are released when the plant is damaged i.e. cut, chopped, or chewed.
• Cooking Cruciferous vegetables higher than 284˚F (140˚C), for more than a few minutes results in loss of glucosinolates
• Around 90% of glycosinolates are lost when boiling, but steaming creates insignificant losses. So they are best eaten raw or lightly steamed to retain these compounds.

Question 11

Glucosinalates and Thyroid

Answer 11

• Glucosinolates and other Brassica chemicals are ‘goitrogens’, and may interfere with the production of thyroid hormone by disrupting use of iodine.
• Those diagnosed with hypothyroidism (an underactive thyroid), may have been told to reduce cruciferous vegetable intake.
• However, they don’t seem to increase the risk of hypothyroidism in humans unless they are already deficient in iodine
• Cooking reduces goitrogens, but also other nutritional benefits!
• Fermentation does not reduce the levels of goitrogens.

Question 12

Dark Leafy Greens

Answer 12

Kale, Spinach, Bok Choy, Winter greens, Chard.
Benefits:
• Highest percentage of minerals per calorie.
• High in chlorophyll (which is magnesium abundant) alkalising, blood building, anti-cancer, gut-healing, cleansing.
• High in carotenoids (antioxidants), calcium and magnesium.
• Most are cruciferous (except spinach) also contain ‘ glucosinolates

Question 13

Dark Leafy Greens: Energetics

Answer 13

Energetics: cool, hydrating and clear heat downwards
out of the body. Help build yin and blood. Bitter
greens stimulating digestion and liver detoxification.

Question 14

Kale

Answer 14

Vitamin A, B1, B2, B3, B5, B6, folate, C, K, calcium, iron, manganese, zinc, protein (nearly 3gms in 1 cup!), glucosinolates , flavonoids (e.g. quercetin)

Question 15

Kale: Uses

Answer 15

Uses : anaemia (good iron content), bone health (calcium content), eye and skin health (vitamin A and zinc), cardiovascular health(nourishes the heart, regulates LDLs, high antioxidant

Question 16

Spinach

Answer 16

Vitamin A, B1, B2, B3, B5, B6, folate, C, E, K, calcium,

copper, iron, zinc, magnesium, manganese, beta carotene, lutein.

Question 17

Spinach: Uses

Answer 17

Uses: blood building (i.e. anaemia), immune boosting (high levels of vitamin A and C), vision (vitamin A), muscle relaxation / stress management / sleep (high magnesium), cardiovascular