Reasons to invite this family of vetegables to your dinner table.

I was so excited when I watched this Miracle Food commercial a while back because it's SO TRUE. Broccoli is an incredible food that should be included in everyone's diet. Let's also not forget it's brothers and sisters who are all in the brassica family of vegetables and have similar amazing traits: bok choy, brussel sprouts, cabbage, cauliflower, kale, and turnips.

These plants are one of the most beneficial foods you can eat. They’re packed with vitamins and minerals, high in dietary fiber, low in calories, tasty, and contain potent anti-cancer compounds. These compounds are the phytonutrients sulfuraphane and the indoles. Sulfuraphane can increase the body’s ability to detoxify carcinogenic substances, while the indoles have many actions including hormone regulation and decreasing risks of breast and uterine cancers. The compounds in these foods have complementary and overlapping actions, including antioxidant effects, modulation of detoxification enzymes, stimulation of the immune system, reduction of inflammation, modulation of steroid metabolism, and antibacterial and antiviral effects.

The bottom line is they:
- Protect and also fight various types of cancer (including breast, ovarian, prostate, colon, & bladder cancers, leukemia, & melanoma)
- Help increase detoxification in your liver
- Decrease your risk of heart disease and stroke, when eaten regularly.
- Increase your bone density (due to their high calcium, vitamin C, and vitamin K content)
- Boost your immune system
- Contain a good amount of B vitamins and folate, which help combat stress!

Normally, raw food is the most nutritious for you. This may not be the case with the brassica family, as they can cause gas and bloating when eaten raw. The phytochemical compounds found in the brassicas are heat stable and even made more bioavailable with cooking. Try steaming them first and put them with your favourite dish. Add a little olive oil or sesame seeds (after cooking) for some added flavour.

Next time you're in the grocery store, head to the vegetable section and load up on your leafy greens. You'll feel great and your body will thank you for it! Get to know the entire family of brassicas. I'm good buds with baby bok choy.

For more information check out the links on The Miracle Food page.

Yours in health,
Sarah Oulahen, HBHSc, ND.