1. 2010;46(9):1617-1631. Cancer Prev Res (Phila). – Swiss chard; – sprouts. (PubMed), 12. Norwich, United Kingdom, Copyright 2005-2020  Linus Pauling Institute. 2004;134(12 Suppl):3479S-3485S. acephala) are the major leaf vegetables.The first three crops belong to the family Chenopodiaceae and the last one to Cruciferae (Brassicaceae). Genetic regulation of glucoraphanin accumulation in Beneforte broccoli. Once absorbed, isothiocyanates, such as glucoraphanin-derived sulforaphane, are conjugated to glutathione in the liver, and then sequentially metabolized in the mercapturic acid pathway (Figure 3). (PubMed), 46. Cruciferous vegetables intake and the risk of colorectal cancer: a meta-analysis of observational studies. Preparation is much like that of any green leafy vegetable, so if you'd like to use up leftover greens from another recipes, this dish would also … (PubMed), 11. In addition to it's beneficial nutrition facts, swiss chard also has a bit of interesting history. Cauliflower 7. Specifically, null variants of the GSTM1 and GSTT1 alleles contain large deletions, and individuals who inherit two copies of the GSTM1-null or GSTT1-null alleles cannot produce the corresponding GST enzymes (14). 2014;349:g4490. Wu QJ, Yang G, Zheng W, et al. Kohlrabi 10. Many, but not all, commonly consumed cruciferous vegetables come from the Brassica genus; examples include broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, kale, kohlrabi, mustard, rutabaga, turnips, bok choy, and Chinese cabbage (2). 2013;24(7):1918-1924. Glucosinolate hydrolysis products may play important roles in disease prevention by triggering antioxidant and anti-inflammatory response and contributing to the maintenance of cell homeostasis (see the MIC articles on Isothiocyanates and Indole-3-Carbinol). (PubMed), 29. High in fiber, vitamins and minerals, Swiss chard is a "cruciferous" vegetable. Arugula is a member of the Brassica, or Cruciferous, family. In the Shanghai Women’s Health Study (mean follow-up, 10.2 years) and the Shanghai Men’s Health Study (mean follow-up, 4.6 years), which included a total of 134,796 Chinese adults, participants in the highest versus lowest quintile of cruciferous vegetable intakes had a 22% reduced risk of all cause-mortality and a 31% reduced risk of CVD-related mortality (26). Am J Clin Nutr. 2005;82(6):1283-1291. Steinbrecher A, Linseisen J. Dietary intake of individual glucosinolates in participants of the EPIC-Heidelberg cohort study. Add vegetable broth and coriander (optional) when all the chard is wilted. Yet, when plant cells are damaged, myrosinase is released and comes in contact with glucosinolates, catalyzing their conversion into highly reactive metabolites. Brussels sprouts 5. Verkerk R, Schreiner M, Krumbein A, et al. One characteristic that sets cruciferous vegetables apart from other vegetables is their high glucosinolate content (see Introduction). ... As a nutritionist, Christa often gets asked if cruciferous vegetables can cause or worsen thyroid issues. Cruciferous vegetable consumption and the risk of pancreatic cancer: a meta-analysis. Swiss chard (snijbiet in Dutch, blette in French) is another hardy winter vegetable that packs a lot of nutrients. Diagn Pathol. However, further analyses showed that the association between cruciferous vegetable intake and MI events was significant in individuals with two functional GSTT1 alleles but not in carriers of two alleles of the GSTT1 null variant (-/-) (28). (PubMed), 16. 2015;94(17):e759. For example, a pooled analysis of two prospective cohort studies and six case-control studies found an inverse association between cruciferous vegetable consumption and risk of colorectal neoplasm in carriers of the GSTT1 null variant but not in individuals with the GSTM1 null variant or those with both the GSTT1and GSTM1 null variants (-/-) (36). Cruciferous vegetables and human cancer risk: epidemiologic evidence and mechanistic basis. Parsley: Curly or Italian, It's Your Choice. Cover and cook the Swiss chard until tender, (about 2-10 minutes, dependent if you use baby chard or regular chard.) A cruciferous vegetable, chard is a good source of vitamins A and C, as well as iron. Zhao J, Zhao L. Cruciferous vegetables intake is associated with lower risk of renal cell carcinoma: evidence from a meta-analysis of observational studies. Concentrations of thiocyanate and goitrin in human plasma, their precursor concentrations in brassica vegetables, and associated potential risk for hypothyroidism. Glucosinolates and their breakdown derivatives (metabolites), especially isothiocyanates and indole-3-carbinol, exert a variety of biological activities that may be relevant to health promotion and disease prevention in humans (see the MIC articles on Indole-3-Carbinol and Isothiocyanates). bengalensis), and kale (Brassica oleracea var. J Natl Cancer Inst. McNaughton SA, Marks GC. Cancer Causes Control. The information should not be used in place of a consultation with a competent health care or nutrition professional. Women who are balancing hormones through diet often eat these. 307 Linus Pauling Science Center These compounds may help reduce the risk of cardiovascular disease by lowering blood pressure, homocysteine level, oxidative stress, and inflammation in the blood vessels. In contrast, cruciferous vegetable consumption in a cohort of 11,390 women with stage I-III invasive breast cancer (from four US and Chinese prospective studies), assessed about two years after diagnosis, was not found to be associated with risk of cancer recurrence or total mortality (53). They include: 1. (PubMed), 28. Additionally, because of the high amount of calcium found in crucifers (especially kale, Chinese cabbage, and broccoli), they protect bone density and may help prevent the onset of osteoporosis, particularly in women. Cancer Epidemiol Biomarkers Prev. Oregon State University, Updated in December 2016 by: Xu C, Zeng XT, Liu TZ, et al. [Your name] is not affiliated or endorsed by the Linus Pauling Institute or Oregon State University. Cruciferous vegetables consumption and risk of renal cell carcinoma: a meta-analysis. Li LY, Luo Y, Lu MD, Xu XW, Lin HD, Zheng ZQ. Most findings on crucifers support their cancer-fighting abilities. Breast. Have at least one serving of dark green vegetable each day. (PubMed), 44. 24. Whether the effect of glucosinolates on cholesterol metabolism might be beneficial in the prevention of CVD needs further investigation. (PubMed), 41. The information on dietary factors and supplements, food, and beverages contained on this website does not cover all possible uses, actions, precautions, side effects, and interactions. (PubMed), 50. (PubMed), 15. (PubMed), 9. (PubMed), 26. The lack of information regarding cooking methods prevented data adjustment to reduce bias. 2013;31(1):127-133. Traka MH. Vegetable and fruit intake after diagnosis and risk of prostate cancer progression. Nutr Cancer. Cruciferous vegetables have been in the spotlight for quite some time. At WHFoods, our outstanding level of green vegetable intake is 8 servings per day. Chapter nine - Health benefits of glucosinolates. When raw cruciferous vegetables are chopped during the cooking process, glucosinolates are rapidly hydrolyzed by myrosinase, generating metabolites that are then absorbed in the proximal intestine. Not only are they cancer fighters, they also help control the appetite due to their high soluble fibre content, and they are thought to decrease the absorption of fats from other foods eaten during the same meal. Felker P, Bunch R, Leung AM. Bryan HK, Olayanju A, Goldring CE, Park BK. Senior Research Scientist (PubMed), 45. ", Linus Pauling Institute | Oregon State University Cancer Epidemiol Biomarkers Prev. Wu QJ, Yang Y, Wang J, Han LH, Xiang YB. Public Health Nutr. There is also a significant body of evidence suggesting that GSTM1+/+ individuals gain greater cancer protection from consumption total cruciferous vegetables or broccoli compared to GSTM1-/- variant carriers (25, 48, 49). Intake of fruit and vegetables and risk of bladder cancer: a dose-response meta-analysis of observational studies. Glucosinolate structures in evolution. Fresh fruits and Vegetables Get fresh Leafy greens. Nutr Cancer. Liu RH. Victoria J. Drake, Ph.D. Linus Pauling Institute Curr Microbiol. Such variations have been identified in humans. A recent intervention study demonstrated that cruciferous vegetables could increase the detoxification of carcinogens and other xenobiotics in humans. Yet, whether potential protection conferred by isothiocyanates via the Nrf2-dependent pathway is diminished in individuals carrying GST-/- variants is currently unknown. (PubMed), 5. Examples of other edible crucifers include radish (Raphanus sativus), horseradish (Armoracia rusticana), watercress (Nasturtium officinale), wasabi (Wasabia japonica), and Swiss chard (Beta vulgaris flavescens) (2). Swiss chard, spinach and beet greens are examples of greens that are best eaten cooked. In contrast, boiling cruciferous vegetables before consumption inactivates myrosinase, thus preventing the breakdown of glucosinolates. Join our campaign supporters to help sustain this valuable resource. Kale 9. Two mechanisms can potentially explain this effect. Int J Urol. (PubMed). Together with allium vegetables, they are known for their cancer-fighting abilities, among other beneficial properties. Intakes of fruits, vegetables and carbohydrate and the risk of CVD. 2000;9(10):1017-1020. The percentage of vitamins A and C appears to be a little lower in Swiss chard, but it is higher than kale in other nutrients. Once absorbed, glucosinolate-derived isothiocyanates (like sulforaphane) are promptly conjugated to glutathione by a class of phase II detoxification enzymes known as glutathione S-transferases (GSTs) (Figure 3). The many different types of green vegetables available to provide … Before gorging on crucifers, heed a few cautions. Sergentanis TN, Economopoulos KP. J Nutr. In plants, thiocyanates, isothiocyanates, epithionitrile, and nitrile are defensive compounds against pathogens, insects, and herbivores (1). Collard greens 8. Cruciferous vegetables, isothiocyanates and indoles. Wu QJ, Xie L, Zheng W, et al. Sci Rep. 2015;5:10306. Cruciferous vegetables are important sources of some vitamins and minerals, fiber, and various phytochemicals other than glucosinolates (Table 2). Cancer Med. 3. The highest versus lowest intake of cruciferous vegetables (assessed before diagnosis) was associated with a better survival rate over 72 months after diagnosis in 547 women with lung cancer (50). Cancer Epidemiol Biomarkers Prev. 2012;77:16-45. Prospective study of fruit and vegetable intake and risk of prostate cancer. Bok choy 3. (PubMed), 32. And everyone’s favorite cruciferous veggie, broccoli, is also not on the nightshade vegetable list. Fruit and vegetable consumption and mortality from all causes, cardiovascular disease, and cancer: systematic review and dose-response meta-analysis of prospective cohort studies. B.Sc. Nutr Cancer. 2016;73(3):442-451. Of these, spinach beet is primarily grown in the tropics, usually during winter. Cornelis MC, El-Sohemy A, Campos H. GSTT1 genotype modifies the association between cruciferous vegetable intake and the risk of myocardial infarction. Mol Nutr Food Res. Since most cruciferous vegetables are cooked prior to eating, bacterial myrosinase-like activity in the gut rather than plant myrosinase is responsible for the initial step in glucosinolate degradation (Figure 2). (PubMed), 36. Development of a food composition database for the estimation of dietary intakes of glucosinolates, the biologically active constituents of cruciferous vegetables. Postdiagnosis cruciferous vegetable consumption and breast cancer outcomes: a report from the After Breast Cancer Pooling Project. Joseph MA, Moysich KB, Freudenheim JL, et al. Other non-nightshade vegetables in the goosefoot family are spinach and Swiss chard. Armah CN, Derdemezis C, Traka MH, et al. Results from recent published meta-analyses of observational studies are reported in Table 1 (adapted from 23). Functional foods are foods with benefits beyond basic nutrition, including disease prevention. 2014;25(12):1645-1658. (PubMed), 4. Current evidence is scarce, and adequately powered, well-designed studies are required to assess and explain potential interactions between cruciferous vegetable intake and GST genotypes. https://www.organicfacts.net/cruciferous-vegetables-list.html The Brassicaceae family, which includes the model plant Arabidopsis thaliana, comprises approximately 375 genera and over 3,000 species (1). Cruciferous vegetables are unique in that they are a rich source of sulfur-containing compounds called glucosinolates (β-thioglucoside N-hydroxysulfates) that impart a pungent aroma and spicy (some say bitter) taste (Figure 1). Barba FJ, Nikmaram N, Roohinejad S, Khelfa A, Zhu Z, Koubaa M. Bioavailability of glucosinolates and their breakdown products: impact of processing. Look for firm, dark green leaves or heads; avoid leaves or heads that are yellow. Packed with vitamins and minerals (some crucifers have more than others), these vegetables boast impressive nutritional qualities and potent anticancer properties. However, human interventional studies with watercress report there is no difference in the isothiocyanate excretion rate between positive (+/+) and null (-/-) genotypes (16). Br J Nutr. It has been proposed that a reduced GST activity in these individuals would slow the rate of excretion of isothiocyanates, thereby increasing tissue exposure to isothiocyanates after cruciferous vegetable consumption (15). Higdon JV, Delage B, Williams DE, Dashwood RH. Genetic variations in the sequence of genes coding for GSTs may affect the activity of these enzymes. The hydrolysis of another class of glucosinolates, known as indole glucosinolates, results in the release of thiocyanate ions (see Figure 2) that can compete with iodine for uptake by the thyroid gland (55). A case-control study conducted in 2,042 subjects (ages, <75 years) who survived a first acute myocardial infarction (MI), and matched healthy controls with no CVD history found that the individuals in the highest versus lowest tertile of cruciferous vegetable intakes (6 times/week versus <1 time/week) had 27% lower odds of MI (28). (PubMed), 19. 2016;74(4):248-258. High intakes of fruit and vegetables have been consistently associated with a reduced risk of cardiovascular disease (CVD) (24, 25). Cruciferous or Brassica vegetables are so named because they come from plants in the family known to botanists and biologists as Cruciferae or alternately, Brassicaceae. 2013;22(8):1451-1456. 1983;18(2):123-201. However, if you like to eat green leafy vegetables on a daily basis, I have discovered that Swiss chard is not only listed as a non-goitrogenic food, but it has many of the same vitamins and minerals as kale. Retrospective case-control studies are susceptible to bias in the selection of participants (cases and controls) and prone to dietary recall bias compared to prospective cohort studies, which collect dietary information from participants before they are diagnosed with cancer (47). Br J Nutr. In contrast, 70%-75% of ingested isothiocyanates were found to be metabolized to dithiocarbamates. The composition and content of glucosinolates in cruciferous vegetables are relatively stable, yet depend on the genus and species and can vary with plant growing and post-harvest storage conditions and culinary processing (7, 8). There is still time to make a charitable donation to the Micronutrient Information Center in 2020. Hu J, Hu Y, Hu Y, Zheng S. Intake of cruciferous vegetables is associated with reduced risk of ovarian cancer: a meta-analysis. Cruciferous vegetables include: Broccoli Kale Bok Choy Swiss Chard Brussel Sprouts Cabbage Cauliflower Ideas for bringing crucifers into your diet: Broccoli seeds can be sprouted in a few days and have the most powerful anticancer agents per ounce. Liu B, Mao Q, Cao M, Xie L. Cruciferous vegetables intake and risk of prostate cancer: a meta-analysis. Ann Nutr Metab. We have all been told by our mothers, doctors, teachers, and other sages of healthy living to remember to eat our vegetables, particularly those that are green and leafy. The next time you're planning a meal, reach for cruciferous vegetables, whether they be tried-and-true favourites or new and exciting options. Spitz MR, Duphorne CM, Detry MA, et al. 2010;29(6):813-818. 2004;50(2):206-213. (PubMed), 47. Swiss chard is a nutritional powerhouse -- an excellent source of vitamins K, A, and C, as well as a good source of magnesium, potassium, iron, and dietary fiber. 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