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Amazing Cruciferous Fight Cancer
by Roberta Gonzales
November  2009

Cruciferous vegetable come from the Brassica genus which include broccoli, brussel sprouts, cauliflower, asparagus, and cabbage, collard greens, kale, kohlrabi, mustard, rutabaga, turnips, bok choy, and Chinese cabbage, Arugula, horse radish, radish, wasabi, and watercress.  These sulfur-containing glucosinolate compounds are pungent  and spicy sometimes bitter in taste.  Chopping and chewing releases enzymes that break down the glucosinolates which result in cancer preventing compounds called Isothiocyanates, Indole-3-Carbinol (I3C) and 3-3-Diindolylmethane(DIM).  The focus on the new study are I3C and DIM.

Understanding how the plant works as a whole-synergism is important in cancer prevention.  Signaling pathways are altered when exposed to I3C and DIM.  In a research published in November 2009 both compounds have been noted to prevent the growth of tumors by inhibiting blood vessel formation (angiogenesis).  The study was done on human umbilical vein endothelial cells.  They found the DIM significantly increased healthy cells (apoptosis).  Although DIM showed stronger activity to stop cancer cells, both DIM and IC3 were shown to stop tumor cell growth by stopping the growth of blood vessels (antiangiogenic). 

The study only substantiates the potential cancer preventive and fighting properties cruciferous vegetables have on the human body.

Here are some basic tips to adding “Brassica” vegetables into your daily diet. 
1.Check out the farmers markets for organic cruciferous as much as possible
2.Prepare a menu for the week to include at least one cruciferous daily.  Check out the recipe suggestions below.
3.Prep vegetables ahead of time and store in refrigerator.
4.Grow your own.  Home improvement stores and garden centers have organic seeds such broccoli and kale available.

Recipes to consider are “Mock Mashed Potato”-made with cauliflower; “Broccoli Chicken Divan”; “Eggrolls filled with Cabbage and Bok Choy”; and “Chicken Vegetable Soup with Chayote and Mustard Greens”.




Here’s a menu suggestion for one week of dinner.


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RESOURCE:

Kazuhiro Kunimasa, Tomomi Kobayashi, Kazuhiko Kaju and Toshiro Ohta; Biochemical, Molecular, and Genetic Mechanisms: Antiangiogenic Effects of Indole-3-Carbinol and 3,3'Diidolylmethane are Associated with Their Differential Regulation of ERK1/2 and Akt in Tube Forming HUVEC; Journal of Nutrition (November 4, 2009), doi;10.3945/jn.109.112359 @ 2009 American Society for Nutrition.


Sunday   Monday  TuesdayWednesday Thursday  Friday  Saturday


Rotisserie Chicken
w/ baked cruciferous blend with lemon

Brown Rice and Baked Broccoli Chicken Divan
Brown Rice and Stir fry tofu with cabbage, broccoli, carrots and
Baked salmon with wasabi nori crust and eggrolls filled with
Mock Mashed Potatoes w/ baked crusted chicken breast w/
Brown Rice with walnut crusted tilapia w/ roasted pepper
Chicken Vegetable Soup with Chayote and Mustard Greens