Cruciferous and brassica vegetables are well-known for their nutritional value and health benefits, which include potential anticancer properties, as well as heart-health benefits and anti-inflammatory properties.
The term “cruciferous” is derived from the Latin word “Cruciferae,” which means “cross-bearing.” This name was chosen because the four petals of the plants in this family resemble a cross. Cruciferous vegetables are part of the Brassicaceae family and include a wide variety of vegetables such as broccoli, cauliflower, cabbage, kale, Bok choy, arugula, and Brussels sprouts, among others. They are known for their health benefits, including high levels of vitamins and fiber, and compounds that may have anticancer properties.
“Brassica” is a genus within the Brassicaceae family. It includes many of the commonly known and eaten cruciferous vegetables, such as broccoli, cabbage, kale, and cauliflower. The term “brassica” is often used interchangeably with “cruciferous” when referring to these types of vegetables, although it technically refers to a subset of the cruciferous family.
Sulforaphane is a naturally-occurring compound found in cruciferous vegetables. It is particularly high in broccoli sprouts. Sulforaphane has been extensively studied for its potential anticancer benefits. Here are some potential anticancer benefits of sulforaphane:
- Apoptosis: Sulforaphane may induce apoptosis, or programmed cell death, in various types of cancer cells. This can inhibit the growth and spread of cancer cells.
- Cell Cycle Arrest: Sulforaphane has been found to disrupt the cell cycle in cancer cells, preventing them from dividing and growing.
- Anti-inflammatory effects: Sulforaphane has powerful anti-inflammatory effects, which may help prevent the development of some forms of cancer associated with chronic inflammation.
- Detoxification: Sulforaphane can stimulate the production of detoxifying enzymes, helping the body eliminate potential carcinogens.
- Inhibition of Histone Deacetylase (HDAC): Sulforaphane has been found to inhibit histone deacetylase, an enzyme involved in cancer progression.
- Antioxidant activity: By neutralizing harmful free radicals, the antioxidant activity of sulforaphane may help prevent cellular damage that can lead to cancer.
- Inhibition of Helicobacter pylori: Sulforaphane has been shown to inhibit the growth of Helicobacter pylori, a bacterium associated with an increased risk of gastric cancer.
- Angiogenesis and metastasis inhibition: Sulforaphane may inhibit the formation of new blood vessels that feed tumors (angiogenesis) and the spread of cancer cells to other parts of the body (metastasis).
- Enhancement of radiotherapy: Some studies suggest that sulforaphane may enhance the efficacy of radiotherapy in cancer treatment.
- Protective effects on normal cells: Sulforaphane may protect normal cells from the damaging effects of radiation and chemotherapy while enhancing the death of cancer cells.
To help find more ways to incorporate cruciferous/brassica vegetables into your diet, I recommend Brassicas: Cooking the World’s Healthiest Vegetables: Kale, Cauliflower, Broccoli, Brussels Sprouts and More by Laura B. Russell.
