Need another reason to eat green leafy vegetables? A new study conducted on almost 5,000 Chinese women ranging in age between 20 and 75 years old who were diagnosed with breast cancer showed that those who ate the most cruciferous vegetables had a 62 percent decreased risk of dying compared to women who at very little of these vegetables. The study also found that there was a 35 percent decreased risk of a recurrence of breast cancer for those that eat the most cruciferous vegetables.
The vegetables the study participates ate were green cabbage, cauliflower, and bok choy, but other vegetables such as broccoli, kale and Brussels sprouts may also protect against cancer. The women in the study ate about 3.5 ounces of cruciferous vegetables a day. Researchers theorize that there are bioactive properties in cruciferous vegetables that help keep breast cancer at bay. It is common knowledge that there are also many other nutrients in these vegetables that keep you healthy, such as calcium, iron and fiber. Eating a wide variety of these foods can help keep many diseases in check. Aim for at least 3 oz of these vegetables a day for maximum benefits.
The average American woman eats about 1 oz of cruciferous vegetables a day. Most in the form of broccoli and Brussels sprouts. Experimentation is key when trying to increase your intake of any new food. There are many simple ways to prepare these foods. Green cabbage is easy to incorporate into your diet. It can be eaten raw in coleslaw or dressed with a light dressing of lemon juice and olive oil. Cabbage can also be cooked into any type of vegetable soup. Bok Choy is a common vegetable in Chinese cuisine, and one of the vegetables the women in the study ate. There are two types you can get at the grocery store, baby bok choy which is small enough to steam or sauté whole, and a large variety. The larger bok choy should be cut into slices and sautéed with other vegetables. If you are looking for something more familiar, broccoli, cauliflower and Brussels sprouts can be eaten steamed or roasted for a delicious side dish for a variety of dishes.
