Posted on 09/12/2025 3:48:35 PM PDT by ConservativeMind
A recent systematic review found that people who consumed more cruciferous vegetables, such as broccoli, cabbage, cauliflower or Brussels sprouts, had a 20% lower risk of colon cancer compared to those who consumed less.
The researchers analyzed data from over 17 studies, comprising a total participant pool of 639,539, with 97,595 cases of colon cancer. Including 20–40 grams of cruciferous veggies has the best protective effect per gram.
Apart from being a rich source of beneficial phytochemicals, including flavonoids, fiber, vitamin C, and carotenoids, cruciferous vegetables are also packed with glucosinolates. When chewed, these compounds break down into bioactive isothiocyanates, particularly sulforaphane (SFN)—a molecule responsible not only for the vegetables' strong, distinct odor but also for their protective, chemopreventive effects.
Isothiocyanates exhibit their cancer-protective role through multiple mechanisms: they can block enzymes that activate carcinogens, trigger apoptosis (programmed cell death) in malignant cells, inhibit the formation of new blood vessels at tumor sites, and arrest the cell cycle, thereby preventing uncontrolled growth of cancer cells.
The researchers analyzed data from seven cohorts and 10 case–control studies to explore the dose–response relationship and determine whether higher vegetable intake corresponded to a greater reduction in risk, and, if so, the specific amounts at which this effect became significant.
They found that the sweet spot where the protective effect of eating the veggies started to appear was at around 20 grams a day. The greatest risk reduction per gram was observed between 20 and 40 grams, but no significant improvement was seen beyond 40 grams per day. The protective effect plateaued between 40 and 60 grams, with no additional benefits above this range.
The study also revealed that geography may play a role. The protective effect was particularly noticeable in studies from North America and Asia, but less clear in Europe or Australia.
(Excerpt) Read more at medicalxpress.com ...
“Vile weed!” -Newman
Broccoli sprouts are best for that.
Search Assist
Cooking broccoli can destroy the enzyme myrosinase, which is essential for forming sulforaphane, a compound that has cancer-fighting properties. To retain its health benefits, it’s best to steam broccoli for a short time or use techniques like chopping and waiting before cooking.
nutritionfacts.org
Newman meant asparagus.
“Broccoli can have a protective effect against colon cancer...”
Too bad it’s made of broccoli.
Thanks for the link, I have heard that before on intestinal health and conditions websites.
To retain its health benefits, it’s best to steam broccoli for a short time
or to chop and wait before cooking.......... nutritionfacts.org
I have been known to eat broccoli raw-——in salads.
A long time ago I heard that broccoli is a natural “sweeper” of your entire digestive system. Love broccoli.
How much broccoli cheese soup would you have to eat to get 20g in you?
Why can’t it ever be chocolate chip cookies or mac and cheese?
Still getting collards and kale in the ground....
Broccoli is great raw or steamed.
Boiled, not so much.
Just depends on how you fix it.
Chopped broccoli is great in mac and cheese. :-)
Broccoli - nature’s intestinal broom!
Broccoli is natures broom.
CC
Great advice. We love all on the list!
I luv raw broccoli…
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