Broccoli and cauliflower, members of the cabbage family, are little powerhouses of health. Other health-supporting cabbage family members, also known as cruciferous vegetables, are Brussels sprouts, cabbage, collard greens, kale, and turnips.

Multiple studies confirms that an increasing consumption of all fruits and vegetables, especially cruciferous vegetables, helps lower the risks of chronic diseases such as cancers, in particular lung, colon, breast, prostate and ovarian cancer, heart disease, and diabetes. Broccoli and cauliflower are an excellent source of vitamin C, beta-carotene (precursor to vitamin A), B vitamins, vitamin E, folic acid, calcium and chromium, as well as many other nutrients and minerals.

Cruciferous vegetables are also a rich source of many indoles and isothiocynates, substances known as phytochemicals, which have been found to have cancer fighting properties. One indole in particular, indole-3-carbinol (I3C), is a powerful anti-oxidant which provides protection to cells from free radical damage. Many studies have shown I3C to be a promising agent for preventing breast, endometrial and cervical cancers. Studies have shown that I3C can neutralize harmful estrogens which are believed to be a factor behind hormonal driven cancers such as breast and prostate cancer.

Another active plant chemical in broccoli is sulforaphane glucosinolates (SGS), which may be powerful anti-oxidant. SGS is found especially abundant in broccoli sprouts, which are much more concentrated in sulforaphane glucosinolate than regular broccoli. SGS has also been found to block tumours in animal studies and is being researched for other health benefits regarding the immune system.

Scientists have found that combining broccoli with tomatoes can maximize the body’s defence against diseases. Combining different vegetables increases their antioxidant capacity. Lycopene is an antioxidant called carotenoids, which gives fruits and vegetables their red and orange colours, such as in tomatoes, rosehip, and watermelons. Carotenoids counteract damaging effects of free radicals. The combination of indole-3-carbinol from cruciferous vegetables and lycopene from tomatoes has a synergistic effect. The both together appear to be a powerful cancer-fighting duo and maximize each others cancer-fighting effects.

To select the most nutritionally dense vegetables, select firm and fresh varieties. Broccoli should be dark green and can even have a purplish color. Cauliflower should be solid, heavy and unblemished, and should have fresh green leaves.

Fresh broccoli and cauliflower should be stored in a plastic bag and refrigerated. For best quality, use within a few days. Tomatoes should be plumb and stored outside the fridge in a dark, dry and cool (but not cold) area.

Serve yourself a plate full of tasty and naturally occurring phytochemicals. Bon appetite.