Brussels sprouts are nutritious and delicious. A member of the cruciferous (aka brassicas) family, they offer several health benefits. Most notably, Brussels sprouts are powerful anti-cancer powerhouses.
Anticancer Benefits of Brussels Sprouts
According to the National Cancer Institute (NCI) and other sources, compounds in Brussels sprouts have powerful anticancer, antioxidant, anti-estrogen, anti-viral, and anti-inflammatory properties.[i] This is due to their high content of glucosinolates, sulfur-containing compounds that have been widely studied for their health benefits.
Diets rich in cruciferous vegetables have been found to inhibit and slow cancer growth in many cancer-cell lines, including breast, prostate, colorectal, esophageal, liver and lymphoma. Researchers attribute the benefits to the glycosinolates in Brussels, particularly sulforaphane and indole-3-carbinol. Notably, these glucosinolates help detoxify and eliminate cancer-causing free-radicals in the body. Sulforaphane promotes cancer cell death and inhibits cancer cell proliferation. It also supports the immune system and in particular, increases Natural Killer Cell activity.
Specific to breast cancer, studies show that Indole 3 carbinol helps to block estrogen receptors and restore receptor site expression to normal levels.[ii] It may act as a natural aromatase inhibitor and mimic tamoxifen or perhaps even perform more anti-cancer benefits than tamoxifen.
How to Enjoy Brussels Sprouts
Brussels sprouts are still in season now, but you won’t see them for long. While available in many areas year-round, the peak season is from September to mid-February. Look for smooth, unblemished, small heads. Sprouts with spots of signs of withering may be past their prime will taste slightly musty and contain fewer nutrients. For maximum freshness, look for Brussels in your local farmer’s market.
Boiling is not really the best option for cooking brussels sprouts as the cancer-fighting glucosinolates are water-soluble and may be lost in the cooking water. Further, high heat may decrease the bioavailability of the sulforaphane in brussels sprouts. Certainly, I do not recommend microwaving.
The following recipe involves a low-heat method that preserves their great nutty flavor and bright color, but also the anticancer benefits of Brussel sprouts.
Brussels Sprouts with Pistachios
Brussels Sprouts with Pistachios
Serves 2-4
Ingredients:
3 tablespoons coconut oil
1 medium red onion or 2 small red onions or shallots
1-pound Brussels sprouts, trimmed
1/2 cup shelled unsalted pistachios
2-3 tablespoons fresh lemon juice
- Separate outer leaves of the sprouts and reserve; thinly slice the inner core pieces
- Heat oil in a large skillet over low heat. Add onions or shallots and cook, stirring occasionally, for 10 minutes
- Add the sliced inner core pieces of the sprouts and cook for 5 additional minutes, until soft
- Add the sprout leaves and pistachios, and sauté until leaves begin to soften, but retain their bright color, about 3 minutes
- Add the lemon juice and season to taste with fine-ground Celtic sea salt and fresh pepper
- Serve and enjoy
Heart-healthy pistachios are rich in nutrients, a good source of protein, and packed with antioxidants. Onions are another anticancer powerhouse.
Don’t enjoy Brussels sprouts or out of season? You can take sulforaphane and indole-3-carbinol in supplements.
Buy Indole-3 Carbinol HERE
Buy Sulforaphane HERE
Like DIM, indole-3-carbinol is also known to be radioprotective, making it essential in today’s toxic world of technology. To read about more radioprotectors, click HERE.
For more information on Cancer-Fighting Crucifers, please click HERE.
In your everlasting good health,
Elyn
~~If you don’t know your options, you don’t have any~~
Elyn Jacobs is a breast cancer survivor and holistic cancer strategist who helps people make healthier, less-toxic choices for their healing. She emphasizes the importance of not just surviving cancer, but surviving well and reducing the risk of recurrence. She is a Contributing Editor for The Truth About Cancer and is on the Medical Advisory Board for BeatCancer.Org and the Advisory Board to the Radical Remission Project. Elyn has written for numerous journals and publications. She was the former Executive Director of the Emerald Heart Cancer Foundation and the creator and host of the Survive and Live Well Radio Show. To contact Elyn, visit www.elynjacobs.com. Elyn offers consults via Skype, phone, or in-person. Elyn does not provide online advice.
DISCLAIMER:
Elyn Jacobs does not provide medical advice. The information provided is for general information only. No online site should be used as a substitute for personal medical attention.
This information is for educational purposes only and is not a recommendation to forgo medical advice and treatment. This post is not intended to treat, cure, prevent, or diagnose any disease or condition. This post does not represent medical advice nor should it be considered to be medical advice or a replacement for medical advice. I encourage you to discuss this information with your integrative oncologist, naturopathic doctor, or conventional oncologist. The information provided is from my research and not to be taken as scientific evidence.
Warning: Cruciferous vegetables are rich in vitamin K, so if you have special dietary needs, speak with your doctor. If you have hypothyroidism or any other condition that suggests you should avoid Brussels spouts, consult with your doctor.
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[i] https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/cruciferous-vegetables-fact-sheet; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2737735/
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