Cruciferous

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The I3C formed from cruciferous vegetables favors the production of C-2 estrogen as opposed to C-16 estrogen. Estrogen is produced chiefly in the ovaries. It travels throughout the bloodstream, latching on to estrogen receptor sites that are located primarily in the female reproductive system. Once linked up, estrogen goes to work helping to ensure reproductive functioning. Finally, when its task is finished, the estrogen is degraded into its metabolites C-2 or C-16. This is where I3C does its job.

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That's why, although studies show that people who eat cruciferous vegetables are protected from all kinds of cancers, these foods are probably most useful for fighting cancers of the colon, breast, and prostate," says Dr. Michnovicz. Immune Power Cauliflower does more than protect against cancer. It's also packed with vitamin C and folate, two nutrients that are well-known for keeping your immune system in peak condition. Just three uncooked florets of this crisp crucifer supply 67 percent of the Daily Value (DV) for vitamin C—more than the amount in a tangerine or a white grapefruit.

Smart Medicine for Healthier Living : Practical A-Z Reference to Natural and Conventional Treatments for Adults Janet Zand, LAc, OMD, Allan N. Spreed, MD, CNC, James B. LaValle, RPh, ND See book keywords and concepts

Include in your diet generous amounts of the cruciferous vegetables—broccoli, cabbage, cauliflower, Brussels sprouts, and their relatives—which contain cancer-fighting phytochemicals. Also enjoy onions and garlic often. These plants have natural antibiotic properties. ¦ If weight loss is a problem, try eating multiple small meals rather than two or three large ones each day, and take protein and carbohydrate supplements between meals. ¦ Eliminate all alcohol, caffeine, sugar, fried foods, and junk food from your diet. These substances stress the body and depress the immune system.

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Among the best documented are the cruciferous vegetable category, which includes broccoli, cauliflower, cabbage, kale, kohlrabi, and brussels sprouts, and foods high in beta-carotene, such as yams, sweet potatoes, winter squash, carrots, cantaloupe, and dark greens, such as collards, mustard greens, turnip tops, and parsley. There is a movement afoot called Five-a-Day, which encourages people to consume five servings of fruits and vegetables daily—not a bad place to start!

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At least one (preferably three) servings of a cruciferous vegetable should be provided daily: Brussel sprouts, broccoli, cabbage, or cauliflower. (5) 2-4 glasses of dark green leafy vegetable juices/day. The juice should also include one-inch-length of ginger, aloe concentrate, and protein powder (optional). (6) One-half-one gallon of water and juices ingested daily. (7) Caffeine, soda, white sugar, and refined white flour products should be reduced to a minimum. For optimal results, they should be eliminated completely. (8) Olive oil should be used for cooking purposes.

We should be eating things such as millet, buckwheat, brown rice, spelt, rye, quinoa, raw vegetables and fruits of all types, tem-peh, tofu, nuts, tubers—yams, potatoes, sweet potatoes, and cruciferous vegetables like broccoli, cabbage, and cauliflower. And the only oil we should use in cooking is macadamia oil, because it's the only one that is heat stable. Canola oil, from new information published recently, is not stable. As a result, it is potentially dangerous to your health. Use canola oil only in salad dressings, not in cooking.

Especially noteworthy are the cruciferous vegetables—broccoli, Brussels sprouts, cabbage, kale, radishes, and watercress—for their anti-cancer properties. Melatonin, for immunity-boosting and better sleep, is found in bananas, corn, and tomatoes. Chromium helps regulate insulin and can be found in apples, broccoli, grapes, raisins, mushrooms, and potatoes. Magnesium defends against asthma and heart disease, and is also a memory booster. Good fruit and vegetable sources include avocados, bananas, and dark green vegetables.

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Wattenberg of the Department of Laboratory Medicine and Pathology at the University of Minnesota in Minneapolis, pioneered much of the work with a number of cruciferous plants. His studies, such as one published in the May, 1978 issue of Cancer Research (38:1410-13), have shown that brussels sprouts, cabbage, cauliflower and broccoli inhibit the development of harmful chemical carcinogens within the body. It's little wonder then that physician Donald R. Germann, M.D.

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Scientific evidence points to cruciferous vegetables (so named because their flowers are cross shaped), including broccoli, brussels sprouts, cabbage, cauliflower, and kohlrabi, as a source of cancer-protective substances. Broccoli has been shown to be rich in sulforaphane, a chem- Carbohydrates. The lion's share of the eating right pyramid is claimed by the carbohydrates, the food group that provides the most basic form of nutrition to people around the world. Six to eleven servings daily of cereals, breads, rice, and pasta are recommended.

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Indoles, which are present in the cruciferous vegetables (broccoli, Brussels sprouts, cabbage, cauliflower, and their relatives) are antioxidants that boost the immune system and aid the body in disarming and excreting toxins. It is believed they also can render inactive a type of estrogen that has the potential to support the growth of breast tumors. Researchers have observed that people who eat cabbage frequently have a lower incidence of colon and breast cancer than those who do not. • Liminene, a substance found in lemons and limes, is a strong antioxidant.

The Practical Encyclopedia of Natural Healing Mark Bricklin See book keywords and concepts

Broccoli, for instance, is a super source of vitamins A and C and a member of the cruciferous family, and has good fiber as well. In addition, it's relatively high in protein for a vegetable, so it can help fill in for some of the meat you're not eating. As a possible bonus, broccoli is also a rich source of chlorophyll, which in at least one laboratory has been identified as a potential cancer fighter. What's more, broccoli, like just about all vegetables, is very low in fat and certainly need not be fried or cooked at a high temperature in order to be enjoyed.

Smart Medicine for Healthier Living : Practical A-Z Reference to Natural and Conventional Treatments for Adults Janet Zand, LAc, OMD, Allan N. Spreed, MD, CNC, James B. LaValle, RPh, ND See book keywords and concepts

DIETARY GUIDELINES ¦ The cruciferous vegetables, including broccoli, cauliflower, and kale, contain a substance that helps suppress thyroxine production. Enjoy these vegetables often. For best effect, eat them raw. ¦ Do not rely on iodized salt to obtain the iodine your thyroid gland requires. For their content of natural iodine, which can prevent goiter, include sea vegetables such as dulse, hijiki, and kombu in your diet. Add them to soups or enjoy them as side dishes. ¦ Avoid stimulants such as caffeine and alcohol.

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Compounds in garlic, onions, and such cruciferous vegetables as broccoli and cabbage detoxify carcinogens and prevent them from doing their dirty work. Retinoids, indoles, isothiocyanates, polyphenols, and trace minerals found in cabbage alone can inhibit breast cancer in rats. Scientists at the NCI believe that phytonutrients are active against human cancer as well.

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Eat more vegetables. cruciferous vegetables such as broccoli, cabbage, cauliflower, brussel sprouts, Swiss chard, kale, spinach, beets, carrots, sweet potatoes and yams, all contain powerful anticancer nutrients. These foods are high in beta-carotene, which has been shown to reduce and/or slow rapid cell growth in cancers. In order to reduce your risk of cancer, it is important to eat five to ten servings of fresh fruit and vegetables a day, every day, not just once in a while. Get enough zinc.

The Practical Encyclopedia of Natural Healing Mark Bricklin See book keywords and concepts

Favor the cruciferous vegetables: broccoli, cabbage, brussels sprouts and cauliflower. Whatever their special ingredient—perhaps compounds called indoles—there is something about them that cancer doesn't like. 18. Work more whole wheat bread and other whole grains into your diet. They're good sources of selenium, fiber, nonmeat protein and possibly other goodies that may be eliminated in the refining process. 19. Employ the principle of optimization. Look for foods, recipes and meals that combine many of the protective factors, while having few negative factors.

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It is feasible to increase production of C-2 estrogen with ingestion of 100 to 400 grams a day of raw cabbage or other cruciferous vegetables. Four cups of uncooked cabbage or broccoli can provide approximately 100 mg of I3C. It may be possible that a sizable increase in C-2 estrogen could take place with a smaller intake, according to the researchers at Strang Cornell Research Center, but this theory has not yet been tested. Indoles are made more available upon cooking. Some substances will interfere with the process of breaking down estrogen into its C-2 form.

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Department of Agriculture (USDA) survey of 11,658 Americans, on an average day, 41 percent eat no fruit at all, 72 percent eat no vitamin-C rich fruits, 82 percent eat no cruciferous vegetables such as broccoli and cabbage, and 84 percent eat no high-fiber, whole-grain foods. These folks (and statistically speaking, you're likely to be among them) are headed toward trouble—if not now, then as they get older when their body's internal production of protective nutrients declines. The only way they are going to get the vitamins and minerals they need is by taking nutritional supplements.

Certain plants—whole grains, legumes, nuts and seeds, leafy greens, root vegetables, and cruciferous vegetables—are good sources of B-complex vitamins. (An exception is vitamin B12, which is found only in meat and other animal-derived foods.) Plant foods are also nature's richest sources of antioxidant vitamins and minerals, which counteract oxidation, the number one contributor to aging and illness. Leafy green vegetables contain lots of vitamin A. Sweet potatoes, squash, and other yellow- I've monitored thousands of patients on various diets.

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Dark-green leafy vegetables such as kale, spinach, parsley, and cruciferous vegetables contain coenzyme Q10 and glutathione, both components of cell-protecting antioxidant systems. Richly pigmented fruits and vegetables such as blueberries, cantaloupe, watermelon, and red peppers also provide antioxidant phytochemicals. Tomatoes contain both alpha- and beta-carotene, as well as lycopene, an extremely powerful antioxidant. Even the green herbs rosemary, oregano, and thyme have antioxidant compounds.

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And, yes, even chocolate has a bit. The cruciferous vegetables—such as cabbage, Brussels sprouts, broccoli, and cauliflower—also contain other sulfur compounds not related to amino acids that have been identified as important contributors to the body's natural detoxification processes. Given the range of food choices, it appears understandable why a sulfur deficiency is assumed to be nonexistent. Beyond the assumption, however, there is little evidence. Medical science knows a good deal about deficiencies of many vitamins and minerals, but not about sulfur.

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Researchers have recently discovered that broccoli and other cruciferous veggies can overcome some cases of multidrug resistance, in which tumor cells throw off potent anticancer drugs, rendering them ineffective. For instance, a phytonutrient in broccoli called indole-3-carbinol can sensitize tumor cells to the anticancer drugs doxorubicin, and vinblastine, increasing the effectiveness of conventional chemotherapy. PYRAMID LEVEL TWO: SOY FOODS AND OTHER LEGUMES ¦ Soy Products/Other Legumes and Nonfat Dairy ¦ EAT 3-4 SERVINGS EACH DAY What counts as a serving?

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This common cruciferous vegetable contains phytochemicals that help soothe the gastric lining. Cabbage juice has been used for centuries for ulcers. It can provide exceptional relief for acid reflux. ¦ Papaya is an excellent source of digestive enzymes. Enjoy it often. ¦ Avoid citrus fruit juices and coffee. These common beverages contribute to additional acid in the stomach. ¦ Do not eat anything for at least two hours before going to bed. You may be able to avoid problems simply by giving your stomach time to empty out before you lie down.

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Avoid thyroid toxins w-6h to order, and inhibitors including: excess polyunsaturated fats (including soybean, safflower, canola, flaxseed, and fish oils); raw cruciferous vegetables (broccoli, cauliflower, and cabbage; lightly steaming them destroys the thyroid inhibiting substances they contain); excess estrogen (from birth control pills, herbal estrogens such as black cohosh, and pesticides which are estrogenic); fluoride; and the mercury in silver amalgam fillings.16 Also note that a low-protein diet promotes hypothyroidism. ?Control your weight.

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Many other constituents of fresh fruit such as indole-3-carbinol (I3C) and sulforaphane in vegetables and whole grains may also inhibit the formation of cancer-producing substances. cruciferous vegetables such as cabbage, broccoli, brussels sprouts, and cauliflower are also protective, probably because of their high beta-carotene and vitamin C content, other micronutri-ents, and fiber content. In my opinion, antioxidants may protect against cancer too, perhaps because they prevent the cell membranes from being attacked and broken down.

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Like broccoli, it is a cruciferous vegetable that contains major amounts of compounds called isothiocy-anates. These compounds are particularly effective in preventing cancer. Cabbage also contains indole-3-carbinol, another anticarcinogen. Vegetables can be cooked in many ways; they can be boiled, steamed, stir-fried, baked, pressure-cooked, or simmered in soups and stews. Raw vegetables are preferred when possible, especially with the skins intact. Almost every vegetable is good for you. Some have particular advantages. Turnips are exceedingly high in chlorophyll and folic acid.

For example, the complex sugars (oligosaccharides) contained in beans or cruciferous vegetables may not be completely broken down in the body. These complex sugars pass down into the large intestine, where they are then acted upon by the normal endogenous, but not so friendly bacteria, E. coli. The metabolic by-products of this functional maldigestion/malabsorption are the gases carbon dioxide, hydrogen, and methane. Even eating only small quantities of these complex "oligosaccharides may produce considerable waste gas. This may cause cramping, discomfort, and flatulence.

Conscious Eating Gabriel Cousens, M.D. See book keywords and concepts

The American Cancer Society's epidemiological studies indicate that diets high in cruciferous vegetables are associated with less cancer incidence. The lactobacilli organisms found in fermented foods are very high in enzymes, which add to our overall enzyme bank when they are taken into the system. These organisms help with the digestion and conversion of starches and sugars in the vegetables to lactic and acetic acid in our colon. This aid to our digestion further supports our overall enzymatic pool because now less enzymes have to be secreted by the pancreas for digestion.

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Sulforaphane is found in broccoli, brussels sprouts, turnips, kale, cauliflower, and other cruciferous vegetables. Simply put, we can say that just by eating tomatoes, we help keep carcinogens from forming; by eating broccoli, we can send them spinning out of the cell. Still another line of defense is to neutralize carcinogens before they can invade the cell's DNA and cause mutations. For this, the ellagic acid in strawberries, grapes, and raspberries, and the isofhio-cyanates in cabbage, turnips, and other crucifers are particularly potent.

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Especially abundant in green, cruciferous vegetables (cabbage, broccoli, brussels sprouts, etc.), phytochemicals have powerful pharmacologic, an-tidisease properties. They not only help prevent disease, but also support the immune system's reaction to disease. There's much more to nutritional therapy than simple common sense, thot gh. There are specific dietary methods you can use to take firm control of your cognitive function, moods, and memory.

PowerFoods: Good Food, Good Health with Phytochemicals, Nature's Own Energy Boosters Stephanie Beling See book keywords and concepts

Buying and Preparing cruciferous and Leafy GreenVegetables When buying the flower crucifers—broccoli, cabbage, brus-sels sprouts, and the like—look for firm, compact heads with closed flower buds. Store them unwashed in open plastic bags in the refrigerator crisper; they'll keep for four or five days. The root crucifers like radishes, rutabaga, and turnips should be smooth and firm, and their greens should be healthy-looking and intact. Separate the greens and store the vegetables in plastic bags in the crisper. They should last a week.

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