The Benefits of Brassicas: The Key to Hormone Balance, Detox, and Gut Health

Brassica (or cruciferous vegetables) are true superfoods packed with a multitude of health benefits.

These are vegetables that are present in almost every food culture and tend to be cheap and readily available. They really can be ‘food as medicine’.

Which Vegetables are Brassicas?

·         Cabbage (red, white, savoy, Chinese etc)

·         Cauliflower

·         Broccoli

·         Kale

·         Turnip

·         Radish

·         Watercress

·         Rocket

·         Brussels sprouts

·         Boy Choy

·         Mustard

·         Horseradish and wasabi

·         Kohlrabi

Including these veggies in your diet can have a profound impact on your overall health.

The Functional Nutrition Perspective on Brassicas

I often recommend these foods for women’s hormone balance, liver and detoxification support, gut health and improving energy. Here’s why:

1. Hormone Metabolism 

Brassica vegetables are rich in a compound called indole-3-carbinol (I3C), which plays a critical role in hormone balance, especially for oestrogen metabolism. I3C helps the body break down oestrogen into its safer forms, reducing the risk of hormone-related conditions such as breast cancer or oestrogen dominance. Oestrogen dominance can lead to conditions like endometriosis, PMS and histamine intolerance. Regularly eating brassica vegetables can help keep your hormone levels in check and support overall hormonal health.

2. Detoxification 

These vegetables are crucial players in liver detoxification pathways. They are rich in sulphurous compounds (hence the smell), such as sulforaphane, that activate liver enzymes responsible for breaking down and eliminating toxins from the body. Whether it's environmental pollutants or metabolic waste, brassica vegetables help cleanse your system and enhance your body's natural detox pathways. When our liver detoxification pathways are working well, we feel lighter, brighter and more energetic.

3. Gut Health 

Brassica vegetables are a great source of fibre, which promotes gut health by supporting healthy digestion and feeding beneficial bacteria in the gut. They also contain compounds called glucosinolates, which have been shown to exhibit anti-inflammatory and antimicrobial properties, further contributing to a healthy gut environment.

Easy Hacks to Optimise Brassicas for Hormone Balance

To get the most out of the indole-3-carbinol (I3C) in brassica vegetables, it's important to prepare them in ways that maximise this compound’s availability and absorption. Here are some tips to optimize I3C levels:

1. Chop or Crush Before Cooking: When you chop or crush brassica vegetables, you activate an enzyme called myrosinase, which converts glucosinolates into I3C. Let the chopped veggies sit for about 10 minutes before cooking to fully activate this process.

2. Lightly Cook, Don’t Overcook: Overcooking can destroy some of the beneficial compounds in these vegetables, including I3C. Steaming, sautéing, or lightly roasting them is the best way to preserve their nutritional value while making them easier to digest.

3. Add Mustard Seeds or Powder: If you’re cooking the veggies thoroughly, adding mustard seeds or mustard powder can help reintroduce the enzyme needed to boost I3C levels. This simple trick helps you get more out of your meal.

By following these steps, you can ensure your body absorbs the maximum amount of I3C and other beneficial compounds from brassicas enhancing detoxification and metabolism of oestrogen.

Top Tips for Eating more Brassica Vegetables

• Cauliflower mash. Swap white potato mash for steamed and mashed cauliflower. Or, go 50:50. You can also do this with turnip, another fantastic brassica veg.

• Healthy coleslaw. Shred white and red cabbage and toss in a dressing of olive oil, lemon juice and tahini.

• Broccoli or cauliflower rice. Cauliflower rice is now readily available in most frozen aisles, but you can easily make this at home. Use a food processer to gently pulse broccoli or cauliflower or use a grater. Use this as a replacement for rice, 50:50 or raw as a salad base.

• Use rocket and watercress for salad leaves or in sandwiches and wraps.

• Make kimchi or sauerkraut and take a tablespoon each day. This is a true superfood as it is a brassica, has been chopped to release more I3C and is probiotic, so beneficial for your gut. Click here for a basic kraut recipe.

  
  

Aim to eat a portion of brassicas every day to enjoy overall good health.