Eating More Cruciferous Vegetables May Reduce the Risk of Colon Cancer

I've spoken with countless people who believe that diseases like colon cancer are a matter of bad luck or genetics. But new research is providing powerful evidence that our health is largely within our control.

A recent systematic review published in BMC Gastroenterology analyzed data from nearly 100,000 patients and revealed a significant finding: increasing your intake of cruciferous vegetables like kale, broccoli, cauliflower, cabbage, and Brussels sprouts may lower your risk of colon cancer. While these vegetables have previously been linked to reducing risk, it was unclear what volume of consumption had this benefit.

The study showed that those with the highest consumption had a 17% lower odds of developing colon cancer. An intake level of approximately 20 grams per day was linked to a "significant decrease" in the risk ratio, with the decline leveling off at around 40 grams per day. This is a big deal, especially when you consider that colon cancer is the third most common and second leading cause of cancer-related deaths globally, claiming over 900,000 lives annually.

So, what's so potent in these vegetables?

They are rich in fiber, antioxidants, and natural compounds called glucosinolates, which your body converts into powerful, cell-protecting molecules. These substances (known as isothiocyanates) can help to detoxify the body, trigger the self-destruction of unhealthy cells, and prevent tumors from forming.

Vegetables are some of the most nutrient-dense foods available and provide your body with a plethora of essential vitamins and minerals that work to keep you healthy and live longer. People who eat vegetables as part of an overall healthy diet are likely to have a reduced risk of cancer and other diseases. As a Healthspan Optimization Strategist, my mission is to help people understand and leverage the most powerful tools for liveliness. Food is one of our most effective forms of medicine.