Eating more vegetables can dramatically reduce and prevent disease. The twelve vegetables, known as the cruciferous vegetables are particularly powerful protectors against cancer, heart disease and strokes.
Cruciferous plants have flowers with four petals that resemble the crucifix.
The magnificent twelve cruciferous vegetables:
Broccoli– Broccoli is best known for its ability to prevent cancer by protecting cells from free-radical damage and carcinogens.
Kohlrabi– A cross between a turnip and a cabbage, kohlrabi reduces the incidence of hormone-dependent cancers such as breast, uterine, and endometrial cancers, and helps to reduce the carcinogenic effects of cigarette smoke. It is good for treating indigestion, jaundice, diabetes, the lymphatic system, and alcoholism. An excellent source of vitamin C, kohlrabi can help the body to ward off infection.
Kale – It is the richest of all leafy greens in carotenoids and contains an abundance of lutein, a phytochemical that scientists think may be more protective against cancer than beta-carotene.
Rutabaga – Rutabaga, a cross between a turnip and cabbage, is loaded with cancer-fighting compounds. Slightly more nutritious than its distant cousin, the common white turnip, rutabaga is a good source of complex carbohydrates that supply energy to the body.
Brussels Sprouts – Chlorophyll, dithiolthiones, carotenoids, indoles, and glucosinolates in Brussels sprouts that prevent cancer and tumors.
Radishes – Radishes stimulate the appetite; relieve respiratory infections; cleanse the gallbladder and liver; ease cold and flu symptoms; and are a natural diuretic. In Chinese medicine, radishes are used to promote digestion, break down mucus, soothe headaches, and heal laryngitis. Radishes contain salicylates, the same compounds used to make aspirin. Researchers believe these compounds may help to discourage the formation of unwanted blood clots.
Collards – Collards improve the function of the glands and the nervous, respiratory, skeletal, and urinary systems. They protect against estrogen-related cancers, retard tumor growth, and minimize the effects of cigarette smoke.
Turnips – Turnips balance the calcium in the body, reduce mucus, help ease asthma and bronchitis, and relieve sore throats. Turnip root helps protect against heart disease, cancer, and viral infection, and can be helpful in controlling blood cholesterol levels.
Cabbage – Cabbage stimulates the immune system, and kills bacteria and viruses.
Mustard Greens – Mustard greens help to inhibit tumor growth; protect against cancer and heart disease; and help strengthen the immune system. Their high iron and calcium content helps to prevent anemia and build strong bones and teeth.
Cauliflower – Cauliflower helps to protect against stomach, rectum, prostate, colon, and bladder cancer.
Radishes – Radishes stimulate the appetite; relieve respiratory infections; cleanse the gallbladder and liver; ease cold and flu symptoms; and are a natural diuretic.
Mustard Greens-Mustard greens help to inhibit tumor growth; protect against cancer and heart disease; and help strengthen the immune system. Their high iron and calcium content helps to prevent anemia and build strong bones and teeth. Mustard greens are superior to spinach. The calcium benefit is not lost because of the lower oxalic acid content. The part eaten is the leaves. Key nutrients in mustard greens include calcium, iron, magnesium, phosphorus, potassium, sodium, zinc, copper, manganese, vitamin C, vitamin B, vitamin K, vitamin E, vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B3 (niacin), pantothenic acid, fiber, folate, and small amounts of lipids and amino acids. Phytochemicals include beta-carotene, indoles, lutein, zeaxanthin, glucosinolates, isothiocyanates, sulforaphane, chlorophyll, tocopherols, and tocotrienols.
Watercress – A member of the mustard family, watercress is rich in vitamin C and beta-carotene, potent antioxidants that help to fight cancer.
Consume three one-cup servings from this list each day. Eat one cup raw and two cups slightly steamed, except for horseradish. Add increasing amounts of these vegetables gradually so that your digestive system learns to tolerate them. Start by adding one-half cup twice a week and gradually increase from there.
Balch CNC, Phyllis A. Prescription for Dietary Wellness: Using Foods to Heal. Penguin Publishing Group.