An apple a day keeps the doctor away can make a catchy rhyme, but mother would have served you better to recommend a daily dose of broccoli. Cruciferous vegetables like broccoli -- and a host of other vegetables from the Cruciferae family -- contain enough bioactive cancer-fighting ingredients to warrant the title of "super vegetables."
Identifying Cruciferous Vegetables
The term 'cruciferous' sounds a little mysterious, but this word simply refers to the cross-like pattern shown in the petals of plants belonging to the Cruciferae family of vegetables. Common cruciferous vegetables include broccoli, bok choy, various cabbages, cauliflower, collard greens, cabbage, horseradish, kale, certain mustard varieties, rutabaga, wasabi and watercress. Cruciferous vegetables are often dubbed 'super vegetables' because they contain a plethora of vitamins, minerals, fiber and biologically active phytochemicals in a low-calorie package.
Lung Cancer
In 1996, a major review in the "Journal of the American Dietetic Association" established a definitive link between the consumption of cruciferous vegetables and protection against cancers of the colon, stomach, esophagus, stomach, mouth, and pancreas. With the link between cruciferous vegetable consumption and cancer prevention firmly established, researchers continued to delve into specifics of how vegetables like cauliflower may reduce lung cancer and other organ-specific cancers. One compelling study conducted by researchers at the John Hopkins School of Public Health suggested a strong correlation between intake of cruciferous vegetables and lung cancer development.
Method of Operation
Cruciferous vegetables appear to reduce lung cancer risk through several methods. The American Institute for Cancer Research suggests that components of these vegetables may actually slow cancer cell growth in the lungs. Clinical studies have provided evidence that phytochemicals in the Cruciferae family may stimulate enzymes that are protective against carcinogens. Even more, substances in these vegetables may reduce harmful free radical molecules in your body. This can lead to lower oxidation stress in the body, which in turn may reduce lung cancer risk.
Recommendations
As long as your diet contains a balance of foods from all major food groups, the general consensus among registered dietitians is that the more vegetables you eat, the better. As of March, 2011, a specific guidelines for consumption of cruciferous vegetables has not been established.
References
- Vegetables, Fruit, and Cancer Prevention: A Review; Journal of the American Dietetic Association; Steinmetz and Potter; 1996
- Cruciferous Vegetable Intake and Lung Cancer Risk: A Nested Case-Control Study Matched on Cigarette Smoking; Lam et. al.; Cancer Epidemiology Biomarkers Prevention; 2010
- American Institute for Cancer Research; Foods That Fight Cancer
- Cruciferous Dithiolethione-mediated Coordinated Induction of Total Cellular and Mitochondrial Antioxidants; Zhu et. al.; Experimental Biology and Medicine; 2009
