Broccoli

Broccoli is a member of the cruciferous vegetable family and has fantastic medicinal properties. It is high in nutrients such as vitamin C, beta-carotene (pro vitamin A), these immune boosting vitamins will help to protect against colds and infections (Prabhala et al. 1993; Wintergerst et al. 2006). It is also rich in other beneficial nutrients such as folate, iron and calcium. Most cruciferous vegetables also contain indoles (a type of phytochemical), these special nutrients have been found to have a protective effect against breast cancer. The mechanism for this is still being researched but it is thought that the indoles modify oestrogen metabolism to increase the formation of a type of oestrogen which is less carcinogenic and reduce the type of oestrogen which encourages breast cell replication (Fowke, 2000).

Cauliflower

Cauliflower, another cruciferous vegetable is rich in vitamin C and other nutrients contained in broccoli but contains little beta carotene except in the green outer leaves. (O’Neill and Murray 2002) The fibre contained in cauliflower and other vegetables will help to lower LDL (bad cholesterol) and raise HDL (good cholesterol) thereby providing protection against heart disease (Zunft et al. 2003). Folic acid, a B vitamin found in cruciferous vegetables will help to reduce levels of homocysteine, a toxic intermediary product that has been shown to increase the risk of heart disease. (May et al 2007).

Cabbage

As well as being high in the same nutrients found in broccoli and cauliflower, cabbage is rich in anthocyanidins, these are a group of phyto nutrients that scavenge free radicals and protect tissues from oxidative damage (Wang, 2002), so will help to slow the ageing process and reduce the risk of degenerative diseases. It is this phyto chemical which gives the cabbage its colour which can range from green to purple. Cabbage, cauliflower and Brussels sprouts also contain allyl isothiocyanate, a phytochemical that can destroy cancerous cells by causing them to self destruct (Gamet-Payrastre et al. 2000).

Carrots

Carrots are crammed with beneficial nutrients –they are a great provider of vitamins B, C and calcium which are great for giving the immune system a boost and phosphorus, iron and magnesium which help to increase energy levels. They are also one of the best sources of carotenoids such as beta carotene, lutein and zeaxanthin. The beta carotene can be converted to vitamin A in the body which is important for the health of bones, teeth, skin, and eyes. The carotenoids themselves are powerful antioxidants and studies have shown that they provide many health benefits such as protection from damaging free radicals which have been linked to cancer (Sies and Stahl 1995), those who eat carotene rich foods have also been shown to have a lower risk of heart disease (Ito Y et al. 2006). The antioxidant properties of lutein and zeaxanthin means that they help to protect the eyes from macular degeneration – a leading cause of blindness in the elderly (Nolan et al. 2007). Carrots are also high in vitamin E which has caused much excitement recently over its heart protective effects, vitamin E can prevent LDL (bad) cholesterol from being oxidised and causing damage to the arteries. (Traber, 2007)

Tomatoes

Tomatoes are a great source of vitamin C and they also contain vitamin B, potassium, iron and phosphorus which are energy boosting nutrients. They are also very high in the anti oxidant beta carotene. Concentrated tomato products such as tomato sauce or paste provide even higher concentrations of nutrients.

Tomatoes are rich in a special phytochemical called lycopene (a type of carotenoid) which is the pigment that makes tomatoes red. Lycopene has recently been investigated for its cancer fighting properties and has been shown to lower the incidence of prostate cancer in men (Edinger and Koff 2006). This particular antioxidant is found in high levels in tomatoes but even more in tomato products such as tomato puree, it is released when the tomato is processed. Lycopene also suppresses synthesis of cholesterol and has been shown to reduce atherosclerosis which is the build up of plaque in the arteries associated with heart disease (Blum, 2006).

About the Author

Kate is based at the Healthy Living Centre in Islington and has been practicing nutritional therapy since graduating from the UK college of nutrition and health with distinction in 2007. For further information about her practice and booking appointments, please go to her website: www.kateosborne.co.uk.

This article should be regarded as a reference source only and is not intended to replace professional medical advice. Seek the advice of your doctor before beginning any protocol. The author disclaims any liability arising from the use of information on these pages.