Decades of studies on cruciferous vegetables and cancer risk have consistently demonstrated that in order to significantly lower our risk for colorectal, lung, protate, and breast cancers, we should aim for at least 5 – 6 servings per week of cruciferous vegetables.
It’s not as much as you may think.
A mere half-cup (raw or cooked) of broccoli, brusels sprouts, or cauliflower once a day is all you need!
In the case of arugula, bok choy, kale, mustard greens, and swiss chard, one serving is considered one cup when raw and a half-cup if cooked.
For optimal benefits, the recommended way to cook cruciferous vegetables is to lightly steam them, since exposure to high heat for long periods of time deactivates many of the health-promoting active compounds.
As if the health benefits mentioned at the beginning of this post weren’t enough, there is also a significant body of research that links frequent and consistent consumption of cruciferous vegetables with lower risk of cardiovascular disease!
It turns out many of the intrinsic phytonutrients in these foods help reduce cellular inflammation (one of the prime causes of heart disease).