Are you eating enough cancer-fighting, superfood cruciferous vegetables?

“I encourage every person I work with – especially those undergoing cancer treatment – to eat more cruciferous vegetables because of their cancer-fighting properties,” says Corey Tolbert, RD, LD, a licensed and registered dietitian at Cancer Wellness at Piedmont.

These vegetables get their name from their four-petal flowers that look like crosses.

Cruciferous vegetables include:

• Arugula

• Bok choy

• Broccoli

• Brussels sprouts

• Cabbage

• Cauliflower

• Collards

• Horseradish

• Kale

• Radishes

• Rutabaga

• Watercress

• Wasabi

Health benefits of cruciferous vegetables

Tolbert says cruciferous vegetables contain phytonutrients that reduce inflammation and the risk of cancer by:

• Inducing the detoxification of cancer-causing carcinogens

• Limiting the production of cancer-related hormones

• Preventing tumor growth

Low in calories, cruciferous vegetables contain fiber, folate and vitamin K. Dark green varieties are also rich in vitamins A and C. Try cruciferous veggies roasted or add them to your salads. 

What to do if cruciferous vegetables hurt your stomach

“In some individuals, cruciferous vegetables can cause the body to produce a lot of gas,” says Tolbert. “In this case, I recommend eating them in small amounts to see how you tolerate them, then gradually increasing your portions.”

To reduce the chances of these veggies causing excess gas, she also suggests:

• Cooking them thoroughly (but avoid overcooking – aim for al dente)

• Limiting carbonated beverages and fatty foods when eating cruciferous vegetables

How many servings of vegetables should you eat?

“Aim for five to nine servings of fruits and vegetables daily,” she says. “That sounds like a lot, but half a cup is a serving. If you aim to have a fruit or vegetable at most meals and snacks, you’ll reach six servings easily.”

Check out more nutrition tips from Cancer Wellness experts.