TWV Podcast Episode 477: How Many Veggies Part 5 - Cruciferous Vegetables

On this episode of the Whole View Podcast, Stacy and I discuss (yet again), one of our favorite topics: vegetables!! But not just any vegetables, the vegetables in the cruciferous family. Some of the most common cruciferous vegetables are broccoli, cabbage, kale, cauliflower, Brussels sprouts, radish, and a whole lot more! We revisit the amazing health benefits and nutrient density of this vegetable family, and where they line up on the Nutrivore Score (spoiler alert: they are all top 100.) They also offer some amazing disease-reduction benefits with superstar nutrients such as sulforaphanes and glucosinolates.

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Recommended Reading and Listening
Citations

Then Stacy and I get down to the myth busting! We discuss the concerns around eating raw crucifers, and the new science regarding their impedance (or lack thereof!) with thyroid hormone synthesis. I give a quick summary on the bitter super-taster’s genetic variant and how certain people taste these bitter vegetables very differently than others. But don’t fret, I also offer some ways in which you can minimize the bitter flavor during your cooking. This is a good podcast to listen to if you are ready to make Brussels sprouts your new favorite vegetable!

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Citations

Navarro SL, Schwarz Y, Song X, Wang CY, Chen C, Trudo SP, Kristal AR, Kratz M, Eaton DL, Lampe JW. Cruciferous vegetables have variable effects on biomarkers of systemic inflammation in a randomized controlled trial in healthy young adults. J Nutr. 2014 Nov;144(11):1850-7. doi: 10.3945/jn.114.197434. Epub 2014 Aug 27. PMID: 25165394; PMCID: PMC4195422.

Li F, Hullar MA, Schwarz Y, Lampe JW. Human gut bacterial communities are altered by addition of cruciferous vegetables to a controlled fruit- and vegetable-free diet. J Nutr. 2009 Sep;139(9):1685-91. doi: 10.3945/jn.109.108191. Epub 2009 Jul 29. PMID: 19640972; PMCID: PMC2728691.

Paśko P, Okoń K, Krośniak M, Prochownik E, Żmudzki P, Kryczyk-Kozioł J, Zagrodzki P. Interaction between iodine and glucosinolates in rutabaga sprouts and selected biomarkers of thyroid function in male rats. J Trace Elem Med Biol. 2018 Mar;46:110-116. doi: 10.1016/j.jtemb.2017.12.002. Epub 2017 Dec 15. PMID: 29413100.

Paśko P, Krośniak M, Prochownik E, Tyszka-Czochara M, Fołta M, Francik R, Sikora J, Malinowski M, Zagrodzki P. Effect of broccoli sprouts on thyroid function, haematological, biochemical, and immunological parameters in rats with thyroid imbalance. Biomed Pharmacother. 2018 Jan;97:82-90. doi: 10.1016/j.biopha.2017.10.098. Epub 2017 Nov 6. PMID: 29080462.

Chartoumpekis DV, Ziros PG, Chen JG, Groopman JD, Kensler TW, Sykiotis GP. Broccoli sprout beverage is safe for thyroid hormonal and autoimmune status: Results of a 12-week randomized trial. Food Chem Toxicol. 2019 Apr;126:1-6. doi: 10.1016/j.fct.2019.02.004. Epub 2019 Feb 5. PMID: 30735751; PMCID: PMC6422739.

Shapiro TA, Fahey JW, Dinkova-Kostova AT, Holtzclaw WD, Stephenson KK, Wade KL, Ye L, Talalay P. Safety, tolerance, and metabolism of broccoli sprout glucosinolates and isothiocyanates: a clinical phase I study. Nutr Cancer. 2006;55(1):53-62. doi: 10.1207/s15327914nc5501_7. PMID: 16965241.