3. Cruciferous Vegetables
Cruciferous vegetables such as arugula, broccoli, cauliflower, cabbage, brussels sprouts, bok choy and kale are rich in sulforaphane – one of the primary phytochemicals (protective compounds found in plants) that helps prevent cancer. Recent studies from the Linus Pauling Institute, which was supported by the National Cancer Institute, suggest that sulforaphane can selectively target and kill cancer cells while leaving normal cells healthy and unaffected.
How do you get it? Here are some of my favorite top-of-the line cancer-fighting vegetables.
- When it comes to salads, arugula is a sulforaphane-rich superstar.
- It’s widely available on menus, so seek it out!
- One tablespoon has as much sulforaphane as a pound of broccoli!
- It can be easily added to salads, and makes a great topper in sandwiches and burgers.
- It is shown to potentially retard growth of breast cancer cells
- It is a natural diuretic (fantastic de-bloater!)
- To max out on benefits, a handful (6 oz) is the ideal serving.
- Calorie-conscious people rejoice: Watercress is practically calorie-free! One cup has just 4 calories.
If watercress or broccoli sprouts are not available, shredded red cabbage is another affordable yet powerful way to supercharge a simple salad and make it a more protective one.