Today, we know that it’s very important to you add healthy leafy greens to your diet. A new study in the journal Nature Immunology, states that certain vegetables play an important role in controlling certain immune cell for digestive health.
Cruciferous vegetables are packed with vital properties that can enhance our digestive health, immune system, prevent bacterial infections, may prevent cancers and improve our emotional wellness.
Researchers from The Institute of Medical Research in Australia found that lymphocyte cells have the ability to promote good digestive health by preventing inflammatory conditions, lowering digestive cancers and helping reduce the risk of certain food allergies.
Research also shows that foods high in saturated fats can also affect gut health in a negative way. Saturated fats time decrease gut health and increase intestinal infections.
Here are four important reasons why you should start adding cruciferous vegetables to your diet daily:
1. As we know our digestive health determines our overall health. Since 80-90% of our new systems located in digestive system here is the main reason to start eating more cruciferous vegetables. Certain immune cells called NKp46 which innate lymphocyte cells (ILC) play an important role in regulating be digestive microbiome and defending it against certain harmful pathogens.
Researchers have found for certain gene called T-bet. This gene activity response to signals from cruciferous vegetables. Eating the leafy greens such as broccoli, cauliflower and cabbage are linked to this gene (T-bet) that plays a significant role and digestive health.
2. Cruciferous vegetables can improve and strengthen our immune system, especially if we are suffering with inflammation or chronic conditions. Much of our immunity is located in our digestive system, therefore these immune cells T-bet produce ILC’s which provide the vitality needed to strengthen our overall health.
3. ILC produce a certain hormone called interleukin – 22 (IL-22). This interleukin can place an important role in protecting the body from invading bacteria. Many of these bacteria or pathogens can get into our digestive system and cause serious health related issues that can make it difficult for us to ward off bacterial infections.
Bacteria can be beneficial from gut health however there are many diseases caused by pathogenic bacteria that invades our digestive system. Bacterial infections are often treated with antibiotics however there are antibiotics trains which make it even more difficult to overcome these infections. Therefore, cruciferous vegetables can keep bacterial infections at bay by supply the gut with good bacteria.
4. There is a growing body of research that shows that sulforaphane can be extremely beneficial for a wide range of diseases including digestive conditions. Sulforaphane can even protect against chemical induced damage in bladder cells and tissue. Did you know that raw broccoli has a faster absorption, higher bioavailability related to the amount of sulforaphane, compared to cooked broccoli.
Cruciferous vegetables through detoxification can also have anti-cancer benefits. Evidence supports that high intake of cruciferous vegetables can reduce prostate cancers, head and neck cancers, skin cancers and improve immune system against oxidative stress in the digestive colon.
Here are some cruciferous vegetables to start eating daily:
- Broccoli
- Cauliflower
- Cabbage
- Brussel sprouts
- Bok choy
- Kale
- Turnips
- Radish
- Arugula
Cruciferous vegetables can also decrease depression due to anxiolytic like activity which seems to inhibit the hypothalamus. Inflammation has also been linked to depression. Studies show that broccoli sprouts have the ability to minimize inflammation by preventing the onset of LPS induced depression like behavior.
Other reasons to start eating cruciferous vegetables regularly include: antioxidant properties, reduce pain, improve cardiovascular health, has the ability to eliminate toxins from the body, may reduce insulin resistance and Diabetes Type 2 and studies suggest that the properties in cruciferous vegetables can reduce the risk of Alzheimer’s disease.
Camille McClellan, MD, DNM, MBS
Naturopathic practitioner
McClellan Natural Health, Wellness & Nutrition
Free Naturopathic/Homeopathic Consults Available
