Healthcare in Action: Cruciferous Vegetables

Vegetables are good for our health! True statement, but why? Understanding the why can sometimes help us to take action. Vegetables provide vitamins, minerals, antioxidants, fiber, flavor and color to our diet. In particular, Cruciferous vegetables are rock stars in part because they support detoxification and glutathione production.

DETOXIFICATION

Cells throughout the body participate in detoxification but the liver is the powerhouse for this process. There are 3 phases to detoxification. Phase 1 breaks down substances, such as medication, drugs, supplements, hormones, foods and environmental toxins into metabolites. Some metabolites can have increased toxicity to the body. Fortunately, Phase 2 takes these metabolites and transforms them into substances that can be released from the body. Phase 3 transports the substances formed in phase 2 to the kidneys and intestines to be eliminated via urine and stool. Dysfunctional detoxification can result in the recirculation of substances and metabolites in the bloodstream and stored in fat and other cells. Optimal health requires detoxification and elimination. Studies show compounds in cruciferous vegetables have clinical impact on the biochemical processes of detoxification.(1)

GLUTATHIONE

Glutathione is a vital antioxidant in the human body. Found in every cell, it is most abundant in the liver where it is involved in detoxification.(2)  Known for its role in controlling oxidative damage and inflammation, glutathione is also involved in both the the innate and adaptive immune system.(3)

Studies show that type 2 diabetic patients have lower plasma glutathione concentrations and production rates than non-diabetic controls. In addition, diabetics with microvascular complications (neuropathy, retinopathy etc.) had lower rates of glutathione than diabetics without complications. (4) Low glutathione levels have also been found in chronic diseases such as alzheimer's, hypertension, cancer, aging, cognitive impairment etc.

Cruciferous vegetables along with polyphenol-rich fruits and vegetables, herbs and spices, green tea, and omega-3 fatty acid rich-foods such as fish have shown to increase glutathione levels which may translate to clinical benefit. (5)

Today, and in the coming months, action to support our physical, emotional and spiritual wellness is of great importance. Increased intake of vegetables, with a focus on cruciferous vegetables, may play an important role.

Need support increasing or sustaining vegetable intake? Consider these things:

1. Add 1 cup of vegetable to EVERY meal you eat.

2. Work toward 6 cups of leafy greens each day.

3. Have your plate be ½ to ⅔ filled with vegetables.

4. 28-day Reset cleanse with Dr. Sacksteder.
   
   (1) (2)  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4488002/
   (3) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7073131/
   (4) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5991679/
   (5) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6770193/
    

Help promote detoxification within the body with dark leafy greens! The greens below provide nutrients and co-factors for biochemical pathways involved in detoxification and regulation of inflammation.

KALE

Packed with vitamins and nutrients, kale is an easy way to naturally incorporate more vitamin C, A and K into your diet. Kale also contains antioxidants, which help regulate inflammation within the body. Incorporate kale both cooked and raw into just about any recipe from smoothies to pizza! To get the most our of kale in a salad, massage it with dressing and let it marinate for at least 15 minutes to help break it down into a more digestible form.

CHARD

Packed with vitamins A, C, E and K as well as minerals like calcium, copper, magnesium, manganese, iron and potassium. Swiss charm also contains antioxidants like beta carotene and flavonoids, which help reduce inflammation within the body. Use chard in place of a flour based wrap for sandwiches or massage it with salt to help break it down before adding to hot or cold salads.

SEA VEGETABLES

Seaweeds are the most nutrient dense green you can eat! Kelp is especially high in vitamins and nutrients so much so that it offers your entire nutrient count for the day in just 1 tsp. Trace minerals such as selenium, phosphorus, manganese, zinc and copper are all found in kelp. This power packed vegetable also contains vitamins A, C and E as well as B6, thiamin, riboflavin, niacin, and pantothenic acid. Crumble dried kelp onto popcorn, soups, baked dishes and even oatmeal to get an extra mineral and energy boost.

DANDELION GREENS

These bitter greens are an amazing spring and summertime green to incorporate into your diet. Either pick fresh greens from clean non-sprayed outdoor areas or purchase it from your local natural foods store. Dandelion greens are best added to raw salads, and in pesto to preserve their nutritious flavors. 

Next time you go shopping be curious and try something new that you have never eaten before! Google the name and find some wonderful recipes to explore! PCC Emerald City Salad is a flavorful and easy recipe to kick your cruciferous vegetables up a notch! https://www.pccmarkets.com/recipe/pcc-emerald-city-salad/

Great chart to see image of the cruciferous vegetable. Hover over the name and the image appears.

https://en.wikipedia.org/wiki/Cruciferous_vegetables