Cruciferous vegetables have four petals arranged like arms of a cross—crucifer. They include broccoli, cauliflower, Brussel sprouts and bok choy amongst others.
Research suggests that cruciferous vegetables are associated with a reduced risk of cancer, including prostate cancer. One reason for this ability to reduce cancer risk may be sulfur-containing compounds called glucosinolates, which, when they break down—or, when you chop or chew these veggies—the result is the formation of active phytonutrients. These phytonutrients may help prevent cancer by enhancing the elimination of carcinogens before they can damage DNA or by causing changes that prevent normal cells from being transformed into cancerous ones. (Zhang 2004) These compounds may also alter the metabolism or activity of hormones like estrogen and possibly inhibit the development of hormone-sensitive cancers like prostate cancer. (Auborn 2003)
Several studies have been conducted concerning cruciferous vegetable intake and prostate cancer specifically. In a 2007 study published in the Journal of the National Cancer Institute, researchers evaluated 1,338 patients who had prostate cancer among 29,361 men in the Prostate, Lung, Colorectal and Ovarian Cancer Screening Trial. (Kirsh 2007) The participants completed a general risk factor and extensive food frequency questionnaire. Overall, the investigators found that the risk of more serious prostate cancer (stage III or IV tumors) decreased with increasing intake of vegetables, and the relationship was mainly explained by eating cruciferous vegetables, especially broccoli and cauliflower.
Broccoli and Prostate Health
Another “secret” ingredient in cruciferous vegetables is sulforaphane, a substance that is especially prevalent in broccoli and broccoli sprouts. Recent studies show that sulforaphane inhibits the activity of substances called histone deacetylase in human prostate cancer cells, which appears to destabilize the androgen receptor and thus may lead to prevention of cancer. Two such studies were recently completed at Oregon Health and Science University, and the study authors believe their results provide strong evidence to push forward for large-scale human trials. (Ho 2009; Gibbs 2009) Sulforaphane is especially prevalent in broccoli and broccoli sprouts.
Getting Vegetables in Your Diet
It’s not hard to include vegetables in your diet, especially because there are so many different varieties and lots of ways to prepare them. Some can be enjoyed raw along with salsa or in a salad; or you can steam, stir-fry, boil, or bake them alone or with other veggies and/or grains. Add them to soups, stews, sandwiches, and casseroles. In The Prostate Diet you will also find recipes and serving suggestions.
See also
Fruits and vegetables for prostate health
20 Best Cruciferous Vegetables
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Arugula |
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Bok choy |
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Broccoflower |
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Broccoli |
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Brussel sprouts |
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Cabbage |
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Cauliflower |
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Chinese cabbage |
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Collard greens |
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Daikon |
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Horseradish |
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Kale |
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Kohlrabi |
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Mustard greens |
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Radish |
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Rapini (Broccoli Rabe) |
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Rutabaga (Swede) |
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Tatsoi |
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Turnip greens |
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Wasabi |
