Cancer fighting vegetables


It's hard to keep count of how many nutrients are packed in cruciferous vegetables.

In this family of vegetables is the cabbage, broccoli, cauliflower, turnip, kale, bok choy and Brussels sprouts.

These superstar veges contain fibre, vitamins A and C, riboflavin, B6, folic acid, magnesium, potassium and omega-3 fats. What's more, they also have plant chemicals known as glucosinolates that have been shown to help reduce the risk of various types of cancer.

A 2011 study in the International Journal of Urology found that the more veges that were eaten from the cabbage family, the lower the risk was from prostate cancer. According to the American Institute for Cancer Research, studies also link the various components in cruciferous veges to helping to reduce the risk of colorectal, esophageal, stomach, mouth and pancreatic cancer.

BRUSSELS SPROUTS

These green jewels can be broiled, roasted, steamed or sliced and sauteed.

BOK CHOY

Add this green vege to soups or stir-fries. Raw bok choy adds a sweet crunch to salads and sandwiches, too.

BROCCOLI

Studies show that cooking broccoli may actually enhance its cancer-fighting properties.

Keep a bag of broccoli in the freezer and toss into pasta dishes, soups, stews, stir-fry and rice dishes.

KALE

There are many varieties of this leafy vege, including dinosaur (aka Cavolo Nero), curly and plain-leaved.

If using it raw in a salad, don't chop or tear until you're ready to use it to preserve the vitamin C.

CABBAGE

Green or red, cabbage contains a plethora of nutrients. Red cabbage also contains anthocyanins, a potent anti-inflammatory antioxidant.

CAULIFLOWER

Although peak season is January through March, you can still find cauliflower in your frozen-food aisle; look for brands without added butter or sauce. AAP

- Hamilton News

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