Disease Proof

Cruciferous vegetable intake improves survival in women with breast cancer

At the recent American Association for Cancer Research annual meeting, new evidence highlighted the importance of cruciferous vegetables for breast cancer protection

The cruciferous vegetable family:

Arugula

Cauliflower Red cabbage
Bok Choy Collards Rutabaga
Broccoli Horseradish Turnips
Broccoli rabe Kale Turnip greens
Broccolini Kohlrabi Watercress
Brussels sprouts Mustard greens  
Cabbage Radish  

The cruciferous family is unique among vegetables because of their glucosinolate content – glucosinolates give cruciferous vegetables their characteristic spicy or bitter tastes; when the plant cell walls are broken by blending, chopping, or chewing, an enzyme called myrosinase converts glucosinolates to isothiocyanates (ITCs) – compounds with potent anti-cancer effects, including:1

  • Anti-inflammatory effects – ITCs have been found to decrease the secretion of inflammatory molecules.
  •  Anti-angiogenic effects – isothiocyanates can inhibit the development of new blood vessels to limit tumor growth.
  • Detoxification of carcinogens – Some carcinogens must be converted to their active form before they can bind DNA to cause carcinogenic changes – isothiocyanates can block this transformation.
  • Preventing DNA damage – Isothiocyanates also increase the production of our body’s natural detoxification enzymes, which protect DNA against damage from carcinogens and free radicals.
  • Stopping cell division in cells whose DNA has been damaged
  • Promoting programmed cell death in cancerous cells
  • Anti-estrogenic activity – Exposure to estrogen is known to increase breast cancer risk; estrogens can alter gene expression, promoting cell proliferation breast tissue. ITCs have been shown to inhibit the expression of estrogen-responsive genes.
  • Shifting hormone metabolism – Eating cruciferous vegetables regularly helps the body to shift hormone metabolism, reducing the cancer-promoting potency of estrogen and other hormones.

Eating cruciferous vegetables produces measurable isothiocyanates in breast tissue2, and observational studies show that women who eat more cruciferous vegetables are less likely to be diagnosed with breast cancer: In a recent Chinese study, women who regularly ate one serving per day of cruciferous vegetables had a 50% reduced risk of breast cancer.3 A 17% decrease in breast cancer risk was found in a European study for consuming cruciferous vegetables at least once a week.4

What about women who already have cancer? Is it too late for cruciferous vegetables to improve their prognosis?

We know that childhood and adolescence are the most crucial timesfor environmental stimuli to affect breast cancer risk, but changes made during adulthood and even after diagnosis still have the potential to create positive changes in the body.

The new study kept track of cruciferous vegetable intake in Chinese women with breast cancer for the first 3 years after diagnosis, and followed the women for a total of 5 years. They found dose-response effects – this means that the more cruciferous vegetables women ate, the less likely they were to experience breast cancer recurrence or die from breast cancer. When the women were grouped into four quartiles of cruciferous vegetable consumption, in the highest quartile had a 62% decrease in risk of death and 35% reduced risk of recurrence compared to the lowest quartile.5

This new data supports a previous report from the Women’s Healthy Eating and Living (WHEL) study. Breast cancer survivors who reported higher than median cruciferous vegetable intake and were in the top third of total vegetable intake had a 52% reduced risk of recurrence – especially powerful since the average intakes were quite low – 3.1 and 0.5 servings/day of total and cruciferous vegetables, respectively.6

Don’t forget: cruciferous vegetables must be chopped, crushed, or chewed well for maximum benefit!

The myrosinase enzyme is physically separated from the glucosinolates in the intact vegetables, but when the plant cells are broken, the chemical reaction can occur and ITCs can be formed. The more you chop before cooking (or chew if you are eating the vegetables raw), the better. Some ITC benefit may be lost with boiling or steaming, so we get the maximum benefit from eating cruciferous vegetables raw – however, gut bacteria also have the myrosinase enzyme, so additional ITC production may occur in cooked cruciferous vegetables after we eat them. Also, we can increase ITC production from cooked cruciferous vegetables by having some shredded raw cruciferous vegetables such as cabbage, kale, collards or arugula in a salad in the same meal to supply the myrosinase enzyme, which the body can use during the digestive process.

Read more about breast cancer prevention.

 

References:

1. Higdon J, Delage B, Williams D, et al. Cruciferous vegetables and human cancer risk: epidemiologic evidence and mechanistic basis. Pharmacol Res 2007;55:224-236.

2. Cornblatt BS, Ye L, Dinkova-Kostova AT, et al. Preclinical and clinical evaluation of sulforaphane for chemoprevention in the breast. Carcinogenesis 2007;28:1485-1490.

3. Zhang CX, Ho SC, Chen YM, et al. Greater vegetable and fruit intake is associated with a lower risk of breast cancer among Chinese women. Int J Cancer 2009;125:181-188.

4. Bosetti C, Filomeno M, Riso P, et al. Cruciferous vegetables and cancer risk in a network of case-control studies. Ann Oncol 2012.

5. Nechuta SJ, Lu W, Cai H, et al: Cruciferous Vegetable Intake After Diagnosis of Breast Cancer and Survival: a Report From the Shanghai Breast Cancer Survival Study. Abstract #LB-322. In Annual Meeting of the American Association for Cancer Research; 2012 Mar 31-Apr 4. Chicago, Il; 2012.

6. Thomson CA, Rock CL, Thompson PA, et al. Vegetable intake is associated with reduced breast cancer recurrence in tamoxifen users: a secondary analysis from the Women's Healthy Eating and Living Study. Breast Cancer Res Treat 2011;125:519-527.

 

 

 

 

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Comments (9) Read through and enter the discussion with the form at the end
Laura - June 11, 2012 12:22 PM

I love you Doctor Fuhrman! Your books and blog have given me so much! I just finished eating a blackbean brownie, teh recipe of which I found here on your site. Regular brownies never tasted this good to me!!

I am hoping to attend one of your getaways soon!!

Rebecca Cody - June 11, 2012 4:43 PM

My nutrition education taught me that cruciferous vegetables like kale and broccoli need to be cooked, or they will affect the thyroid negatively. I do sometimes put kale into smoothies and eat salads made with many of these veggies, and cole slaw, but I always wonder if I'm harming my thyroid by doing so. Is there research on this?

Silvana - June 11, 2012 5:35 PM

What about people like me ,with hypothiroidism, I have been told that eating cruciferous vegetables are not good for this condition, is it true???? Please let me know , I love them but I'm afraid to eat them...... What about if I juiced them , would that be still not good???
Thank you, regards
Silvana

P.S.: I love dr. Furmhan and all his work

Theresa Anderson - June 12, 2012 1:15 AM

Thank you for once again giving women life-saving information.
It is always good to hear about cruciferous vegetables and how powerful they are for disease prevention.

Christina Carter - June 12, 2012 1:29 PM

Thanks for the article Dr. Fuhrman. We grow a year's worth of cruciferous vegetables in our summer garden. I blanch them quickly and then freeze. We try to eat a serving every day. I'm wondering how much ITC benefit is lost in this process. Would it be healthier to buy them in the grocery store year round? I have been thinking that organic and fresh would outweigh the loss of nutrients in blanching and freezing.

Janet - June 12, 2012 5:34 PM

I was going to post the same questions as Rebecca and Silvana. I'm really trying to get healthy and this is a big part of my diet that I would have to change. I wonder how this got started and if there is research on it. Also, I wonder if the sprouts or microgreens contain the same chemical.

caroline israel - June 12, 2012 11:34 PM

Let's reverse Americans' pink-ribbon brainwashing by sending this post out to everyone!

Deana Ferreri, Ph.D. - June 13, 2012 9:14 AM

Silvana and Rebecca,
Cruciferous vegetables can only impair thyroid function if someone was eating a huge amount and was also iodine deficient.

Summer - June 15, 2012 1:55 AM

Thank you Deana Ferreri for clearing that up. I only have half of my thyroid due to a nodule and don't want to do anything to harm it! :)
Awesome article! Thanks Dr. Fuhrman for being wonderful!

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