Broccoli Combats Cancer

Horrors at the thought of eating broccoli every day just because it may help to prevent cancer. With such an abundance of delicious, health-promoting vegetables to choose from, please enjoy a wide variety.

Yes, broccoli does contain a class of potent anti-carcinogens (cancer-combating agents) called isothiocyanates. Of the millions of plant chemicals contained in our common foods, isothiocyanates, the heat-stable sulfur compounds found in mustard oil, are currently among the most studied.These compounds block many cancer-causing agents in a wide variety of cancers.

Before deciding that isothiocyanates are a cure-all, it’s useful to note that these sulfur compounds vary from one variety to another. For example, the SAGA-type contains an extraordinary source of isothiocyanates, while the Winchester variety has only a negligible supply. Odds are slim that the generic broccoli in your neighborhood store is a SAGA-type.

Of course, broccoli has more going for it than this one nutrient. It’s an excellent source of fiber, vitamin C, beta-carotene and many other carotenoids and calcium. And each of these micronutrients supports overall health and helps counter cancer.

In addition to nutritional content, consider the quality of the broccoli: ideally it is organic, not overly mature and vibrantly fresh. At home, store broccoli carefully wrapped in plastic to limit exposure to air, and use it soon. Broccoli is at its best—as are all vegetables—when prepared fresh for that day’s use. Such a spear of broccoli is more than good for you—it tastes good too.

There’s only one reason that broccoli has superstar status as a cancer-fighter: as the most commonly consumed cabbage family member, it has become the most studied. But all cabbage family members contain isothiocyanates. Members of the dark leafy cabbage family are comparable to broccoli in overall nutritional value.

So don’t limit yourself to broccoli—expand your diet to include arugula, bok choy, Brussels sprouts, cabbage, Chinese cabbage, collards, kale, mizuna, mustard greens, rapini, tatsoi and watercress. And these twelve, are just the best known leafy greens in the cabbage family; lesser known varieties abound in Asian markets and seed catalogues. And for you home gardeners, cabbage family members are hardy and easy to grow.

From fighting cancer to obesity, this whole vegetable clan is good for just about whatever ails you. So please don’t eat broccoli every day, but do enjoy several daily servings of dark leafy greens from the cabbage family.

The featured recipe is Broccoli and Snow Pea Stir Fry.

May you be well nourished,

Rebecca Wood