The latest dietary guidelines for Americans recommend at least 35 servings of vegetables, and 28 servings of fruits each week. That's five servings of vegetables and four of fruit every day. A healthy, cancer-busting diet should also include plenty of cruciferous vegetables. Are you getting yours?

What are Cruciferous Vegetables?

Cruciferous vegetables belong to the Brassica oleracea family. These are often referred to simply as brassicas. Examples of cruciferous vegetables include the following:

Bok Choy
Broccoli
Cabbage
Collard Greens
Cauliflower
Kale
Brussels Sprouts
Watercress
Daikon
Wassabi
Mustards

Some root vegetables are also cruciferous. These include the following:

Radish
Parsnip
Turnip
Rutabaga
Kohlrabi

How do Cruciferous Vegetables Help Fight Cancer?

In a study of more than 1,000 men, an important relationship between fruit and vegetable consumption and decreased risk of prostate cancer was noted. Men who consumed 28 or more servings of vegetables per week reduced their risk of prostate caner by around one-third. In addition, men who consumed three or more servings of cruciferous vegetables per week had a 41% lower risk of prostate cancer than men who consumed one or less than one servings per week.

A large-scale study of around 50,000 men throughout a 10-year period found that men who consume more than five servings of cruciferous vegetables each week reduced their risk of bladder cancer by 51%. Interestingly, no other types of fruit or vegetables were shown to have a significant effect on the risk of developing bladder cancer.

Cruciferous vegetables have also been shown to reduce the risk of developing breast cancer and non-Hodgkin's lymphoma. Just what is it in cruciferous vegetables that make them so important in fighting these cancers? Through antioxidants, glucosinolates, and phytochemicals.

Antioxidants: Many cruciferous vegetables, especially green, leafy veggies, are high in powerful cancer-fighting antioxidants. These molecules help prevent cancers by destroying free radicals that can cause carcinogenic cell damage. Antioxidants found in cruciferous vegetables include lutein, vitamin C, and lignans.

Glucosinolates: These compounds, found in high concentrations in all cruciferous vegetables, help protect the body from cancer by slowing the growth of cancer cells and preventing a process called angiogenesis, in which tumor cells grow new blood vessels that help them obtain vital nutrients. The glucosinolates in cruciferous vegetables can help protect against many different types of cancer, including prostate cancer.

One important thing to note about these substances is that they are thought to play a significant role in protecting the body against cancers caused by chemical agents. Glucosinolates are known, for example, to help prevent carcinogens in cigarette smoke from causing carcinogenic changes in cells.

Phytochemicals: These powerful anti-cancer enzymes are present in dark green cruciferous vegetables, such as bok choy and kale. Some phytochemicals boost levels of enzymes that help cleanse the body of carcinogens and block the activity of enzymes that are known to activate carcinogens. Other phytochemicals are able to help prevent DNA damage, as well as repair damage that does occur.

How to Get more Cruciferous Vegetables in your Diet

The taste of vegetables such as broccoli and cauliflower is difficult for some people to get used to, so it's not always easy to include more of these vegetables in your diet. By cooking cruciferous vegetables along with other strong-tasting foods and condiments, such as garlic, onions, and herbs, you can make the taste of these veggies a bit less overpowering.

One fact that is very important to note is that some of the cancer-fighting agents in cruciferous vegetables, including glucosinolates, are destroyed by intense heat. To get the most out of your cruciferous vegetables, they should be eaten raw, or only lightly cooked. Light steaming is best, and boiling should be avoided for all cruciferous vegetables, if you want to get the most nutrient benefit. In addition, your veggies will definitely have better taste and texture if you steam, rather than boil them.

Stir-frying is another excellent way of preserving the taste, texture, and nutritional value of vegetables such as kale, broccoli, and cauliflower. Stir-fry these veggies in heart-healthy olive oil, along with some tempeh or lean chicken or pork, and add pungent,strong-tasting veggies such as onions and garlic, along with spices such as ginger. This is a great option if you are not quite used to the unique taste of vegetables such as broccoli and cauliflower.

Here are some other quick and easy ways to incorporate more veggies in your diet:

Add sauted vegetables to scrambled eggs or an omelet
Include salad or vegetable soup with lunch
Make sure your evening meal includes at least two half-cup servings of vegetables, including at least one serving of cruciferous veggies four or five nights a week. These can be added to stir-fries, pasta dishes, soups, stews, casseroles, and salads. Remember that all your veggies should only be cooked for just as long as necessary, and no more, to preserve the most nutritional value.
If the taste of some cruciferous veggies is holding you back, try mixing them with foods you already enjoy. For example, sauted kale leaves could be chopped and added to mashed potatoes, or you could mix mashed potato with mashed turnip or parsnip.

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