We recommend that you treat Swiss chard as a nutrient-rich and health-supportive food that can help to round out your daily intake of green vegetables. Preparation is much like that of any green leafy vegetable, so if you'd like to use up leftover greens from another recipes, this dish would also … Cruciferous vegetables consumption and the risk of female lung cancer: a prospective study and a meta-analysis. Most findings on crucifers support their cancer-fighting abilities. Cruciferous vegetables have high levels of vitamin C, vitamin E, and vitamin K; carotenoids such as beta-carotene and lutein; folate, minerals and fibre. Prospective study of fruit and vegetable intake and risk of prostate cancer. 2013;24(7):1918-1924. Cruciferous vegetables, genetic polymorphisms in glutathione S-transferases M1 and T1, and prostate cancer risk. 2007;58(1):6-21. 2012;19(2):134-141. Of these, spinach beet is primarily grown in the tropics, usually during winter. 59. 2012;131(1):201-210. 2015;94(17):e759. (PubMed), 52. However, increased exposure to thiocyanate ions from cruciferous vegetable consumption or, more commonly, from cigarette smoking, does not appear to increase the risk of hypothyroidism unless accompanied by iodine deficiency. 2009;12(1):115-121. What is SWISS CHARD? Dietary intake of isothiocyanates: evidence of a joint effect with glutathione S-transferase polymorphisms in lung cancer risk. (PubMed), 27. The biological activities of glucosinolate derivatives, isothiocyanates and indole-3-carbinol, which include modulation of xenobiotic metabolism, but also antioxidant and anti-inflammatory properties, induction of cell cycle arrest and apoptosis, and inhibition of angiogenesis, likely contribute to the potential benefits of cruciferous vegetables in the prevention of cancer (see the MIC articles on Isothiocyanates and Indole-3-Carbinol) (23). Current evidence is scarce, and adequately powered, well-designed studies are required to assess and explain potential interactions between cruciferous vegetable intake and GST genotypes. Sergentanis TN, Economopoulos KP. (PubMed), 22. Agerbirk N, Olsen CE. We have all been told by our mothers, doctors, teachers, and other sages of healthy living to remember to eat our vegetables, particularly those that are green and leafy. Vieira AR, Vingeliene S, Chan DS, et al. Analysis of data from two 12-week randomized controlled trials in 130 participants with mild or moderate CVD risk found that the consumption of 400 g/week of high-glucosinolate broccoli (containing 3 to 6 times more glucoraphanin and glucoiberin than standard broccoli) resulted in a significant reduction in low-density lipoprotein (LDL)-cholesterol concentration in plasma compared with standard broccoli (29). High intakes of fruit and vegetables have been consistently associated with a reduced risk of cardiovascular disease (CVD) (24, 25). Some, but not all, observational studies have found that GST genotypes could influence the associations between isothiocyanate intake from cruciferous vegetables and risk of disease (23). Another prospective study in 1,560 men diagnosed with non-metastatic prostate cancer reported that higher post-diagnosis intake of cruciferous vegetables was associated with a 59% lower risk of prostate cancer progression during a two-year period after completion of the dietary assessment (52). In contrast, cruciferous vegetable consumption in a cohort of 11,390 women with stage I-III invasive breast cancer (from four US and Chinese prospective studies), assessed about two years after diagnosis, was not found to be associated with risk of cancer recurrence or total mortality (53). Higdon JV, Delage B, Williams DE, Dashwood RH. New Phytol. (PubMed), 19. (PubMed), 28. 2007;55(3):224-236. I recently came to find out that cruciferous veggies/greens (although VERY healthy for the average person)can pose a major problem to anyone with a thyroid disorder - myself included! Of note, boiling cruciferous vegetables has also been found to reduce their glucosinolate content to a much greater extent than steam cooking, microwaving, and stir-frying do (5). ... Be careful when feeding vegetables in the cabbage family (cruciferous vegetables): Cabbage, Broccoli (plus its leaves, including purple sprouting varieties), Cauliflower (and the leaves), Brussels (leaves and sprouts), Collard Greens, Garden Cress. (PubMed), 11. Cruciferious vegetables are excellent sources of phytochemcials (called isothiocyanates) that are particularly known to fight cancer by neutralizing carcinogens (carcinogens are cancer-causing agents). Add the remaining chard, when the first half has wilted. 2010;126(6):2234-2242. (PubMed), 32. Breast. Br J Nutr. Li F, Hullar MA, Beresford SA, Lampe JW. Ann Oncol. Gasper AV, Al-Janobi A, Smith JA, et al. Postdiagnosis cruciferous vegetable consumption and breast cancer outcomes: a report from the After Breast Cancer Pooling Project. Traka MH. Join our campaign supporters to help sustain this valuable resource. Once absorbed, isothiocyanates, such as glucoraphanin-derived sulforaphane, are conjugated to glutathione in the liver, and then sequentially metabolized in the mercapturic acid pathway (Figure 3). Glucosinolates and their breakdown products in food and food plants. Functional foods are foods with benefits beyond basic nutrition, including disease prevention. Swiss chard is the second most healthy vegetable on the planet and is king of the cruciferous vegetable world when it comes to nutrition packed foods. Nothlings U, Schulze MB, Weikert C, et al. Intake of fruit and vegetables and risk of bladder cancer: a dose-response meta-analysis of observational studies. – Swiss chard; – sprouts. (PubMed). Canada’s Food Guide recommends 7 to 8 servings of vegetables and fruits for adult females and 8 to 10 servings of vegetables and fruits for adult males.An example of one food serving is ½ cup of cooked leafy vegetables or 1 cup of raw leafy vegetables. Barba FJ, Nikmaram N, Roohinejad S, Khelfa A, Zhu Z, Koubaa M. Bioavailability of glucosinolates and their breakdown products: impact of processing. The information on dietary factors and supplements, food, and beverages contained on this website does not cover all possible uses, actions, precautions, side effects, and interactions. In a feeding study involving 45 healthy subjects, the mean conversion rate of glucosinolates (of which 85% was glucoraphanin) to dithiocarbamates over a 24-hour period was estimated to be around 12% with wide variations among participants (range, 1.1 to 40.7%) (7). (PubMed), 25. World J Surg Oncol. However, differences in individuals’ capacity to metabolize glucosinolates have not been linked to differences in gut microbiota composition (9). Cancer Prev Res (Phila). The next time you're planning a meal, reach for cruciferous vegetables, whether they be tried-and-true favourites or new and exciting options. In contrast, 70%-75% of ingested isothiocyanates were found to be metabolized to dithiocarbamates. A prospective study in 29,361 men who underwent a prostate-specific antigen (PSA) test found that intake of cruciferous vegetables was inversely associated with risk of metastatic prostate cancer — cancer that has spread beyond the prostate (i.e., late-stage prostate cancer) — during a mean follow-up of 4.2 years (51). 2012;77:16-45. Fresh fruits and Vegetables Get fresh Leafy greens. Together with allium vegetables, they are known for their cancer-fighting abilities, among other beneficial properties. Originally written in 2005 by: Song JW, Chung KC. (PubMed), 48. Similar studies with broccoli have shown that GSTM1-/- individuals excreted a greater proportion of ingested sulforaphane via mercapturic acid metabolism than GSTM1+/+ individuals (17, 18). Biofactors. Other non-nightshade vegetables in the goosefoot family are spinach and Swiss chard. Detoxification of electrophilic compounds by glutathione S-transferase catalysis: determinants of individual response to chemical carcinogens and chemotherapeutic drugs? Healthcare Professional Continuing Education, Metabolism and Bioavailability of Glucosinolates, Bioactive compounds in cruciferous vegetables, 5 prospective cohort and 5 case-control studies, RR: 0.78 (0.67-0.89) with case-control studies only, 12 prospective cohort and case-control studies, 7 prospective cohort and case-control studies, 24 case-control and 11 prospective cohort studies, RR: 0.76 (0.60-0.97) for studies reporting on cabbage intake, 11 prospective cohort and 18 case-control studies, 1 prospective cohort study and 16 case-control studies, 6 prospective cohort and 16 case-control studies, RR: 0.78 (0.71-0.86) for case-control studies, 6 prospective cohort and 13 case-control studies, RR: 0.77 (0.68-0.88) for case-control studies, 5 prospective cohort and 6 case-control studies, RR: 0.84 (0.75-0.94) for case-control studies, 4 prospective cohort and 4 case-control studies, 4 prospective cohort and 5 case-control studies, OR: 0.72 (0.55-0.89) for case-control studies, 7 prospective cohort and 6 case-control studies, RR: 0.79 (0.69-0.89) for case-control studies, 6 prospective cohort and 6 case-control studies, RR: 0.89 (0.82-0.98) for high-quality studies, 3 prospective cohort and 7 case-control studies, RR: 0.69 (0.60-0.78) for case-control studies, Sulfur bioactives (other than glucosinolates), Cruciferous vegetables are unique in that they are rich sources of sulfur-containing compounds known as glucosinolates, Chopping or chewing raw cruciferous vegetables results in the formation of bioactive glucosinolate. Swiss chard, spinach and beet greens are examples of greens that are best eaten cooked. Phytochemistry. Cover and cook the Swiss chard until tender, (about 2-10 minutes, dependent if you use baby chard or regular chard.) Am J Clin Nutr. Nutr Cancer. Nutr Cancer. Cruciferous vegetables. cicla), spinach beet (B. vulgaris var. Fruit and vegetable consumption and mortality from all causes, cardiovascular disease, and cancer: systematic review and dose-response meta-analysis of prospective cohort studies. 2010;29(6):813-818. 2014;9:7. The results of a pooled analysis of five case-control studies also suggested a stronger association between cruciferous vegetable intake and lung cancer in carriers of both the GSTT1-/- and GSTM1-/- variants compared to carriers of wild-type alleles (+/+); however, it was not reported whether results from these two groups of individuals were significantly different (39). Richman EL, Carroll PR, Chan JM. In addition to it's beneficial nutrition facts, swiss chard also has a bit of interesting history. Asia Pac J Clin Nutr. (PubMed), 4. Ishida M, Hara M, Fukino N, Kakizaki T, Morimitsu Y. Glucosinolate metabolism, functionality and breeding for the improvement of Brassicaceae vegetables. Advances in Botanical Research. Eur J Cancer. B.Sc. (PubMed), 15. Felker P, Bunch R, Leung AM. Zhao J, Zhao L. Cruciferous vegetables intake is associated with lower risk of renal cell carcinoma: evidence from a meta-analysis of observational studies. The percentage of vitamins A and C appears to be a little lower in Swiss chard, but it is higher than kale in other nutrients. Sci Rep. 2015;5:10306. 2.  International Agency for Research on Cancer. Steinbrecher A, Linseisen J. Dietary intake of individual glucosinolates in participants of the EPIC-Heidelberg cohort study. For … The composition and content of glucosinolates in cruciferous vegetables are relatively stable, yet depend on the genus and species and can vary with plant growing and post-harvest storage conditions and culinary processing (7, 8). 8th ed. Glucosinolates and their breakdown derivatives (metabolites), especially isothiocyanates and indole-3-carbinol, exert a variety of biological activities that may be relevant to health promotion and disease prevention in humans (see the MIC articles on Indole-3-Carbinol and Isothiocyanates). A recent intervention study demonstrated that cruciferous vegetables could increase the detoxification of carcinogens and other xenobiotics in humans. The biological activities of glucosinolate-derived isothiocyanates and indole-3-carbinol likely contribute to the potential health-promoting effects of cruciferous vegetables. 2013;8(10):e75732. The many different types of green vegetables available to provide … Colorful fruits and vegetables like blueberries and broccoli are often mistaken for nightshades. Sprinkle cooked greens with crumbled bacon or chopped hard-boiled eggs. 2013;198(4):1085-1095. The Nrf2 cell defence pathway: Keap1-dependent and -independent mechanisms of regulation. Ann Oncol. 1998;7(9):775-781. World J Urol. 2011;94(1):240-246. 2016;80:247-279. 23. Cruciferous vegetables include Swiss chard, broccoli, cabbage, Brussels sprouts, cauliflower, watercress, radish, rapini, arugula, spinach, turnip, kale, and bok choy. Liability for individual actions or omissions based upon the contents of this site is expressly disclaimed. Very high intakes of cruciferous vegetables, such as cabbage and turnips, have been found to cause hypothyroidism (insufficient production of thyroid hormones) in animals (54). Subgroup analyses showed that inverse associations remained significant in pooled analyses of case-control studies but not in pooled analyses of prospective cohort studies (see Table 1). Additionally, because of the high amount of calcium found in crucifers (especially kale, Chinese cabbage, and broccoli), they protect bone density and may help prevent the onset of osteoporosis, particularly in women. (PubMed), 44. Glutathione S-transferase M1 polymorphism and metabolism of sulforaphane from standard and high-glucosinolate broccoli. They also inhibit tumour blood vessel formation and tumour cell migration. Kale 9. Radishes 11. Add beans/chickpeas and … 2015;67(5):811-817. Many, but not all, commonly consumed cruciferous vegetables come from the Brassica genus; examples include broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, kale, kohlrabi, mustard, rutabaga, turnips, bok choy, and Chinese cabbage (2). They include: 1. Cruciferous vegetables, isothiocyanates and indoles. Mol Nutr Food Res. Bandera EV, Kushi LH, Moore DF, Gifkins DM, McCullough ML. A cruciferous vegetable, chard is a good source of vitamins A and C, as well as iron. Wu QJ, Yang G, Zheng W, et al. According to Allergy UK, the vegetables most likely to set off a reaction are: Squashes: cucumbers, zucchini, and pumpkin. Glucosinolate and desulfo-glucosinolate metabolism by a selection of human gut bacteria. Seow A, Shi CY, Chung FL, et al. Whether the effect of glucosinolates on cholesterol metabolism might be beneficial in the prevention of CVD needs further investigation. Mol Nutr Food Res. 1983;18(2):123-201. Pharmacol Res. Fahey JW, Wehage SL, Holtzclaw WD, et al. Armah CN, Derdemezis C, Traka MH, et al. 2003;90(3):687-697. Yao B, Yan Y, Ye X, et al. Nonetheless, when cruciferous vegetables are cooked, bacterial myrosinase-like activity in the colon is mainly responsible for glucosinolate degradation, generating a wide range of metabolites (5, 6). (PubMed), 18. 2007;86(3):752-758. High in fiber, vitamins and minerals, Swiss chard is a "cruciferous" vegetable. 2012;5(4):603-611. Nutr Cancer. Swiss chard is a leafy, cruciferous vegetable with green leaves with stems in a rainbow of colors, depending on the variety. Fruits, vegetables, and bladder cancer risk: a systematic review and meta-analysis. Nutrition experts often refer to brassica vegetables as "functional foods." Protection of humans by plant glucosinolates: efficiency of conversion of glucosinolates to isothiocyanates by the gastrointestinal microflora. Broccoli is a cruciferous vegetable, and is related to bok choy, cabbage, kale, and swiss chard. Plast Reconstr Surg. 2013;104(8):1067-1073. Variation of glucoraphanin metabolism in vivo and ex vivo by human gut bacteria. McNaughton SA, Marks GC. Liu B, Mao Q, Cao M, Xie L. Cruciferous vegetables intake and risk of prostate cancer: a meta-analysis. It is not intended as nutritional or medical advice for individual problems. Cruciferous vegetables and risk of colorectal neoplasms: a systematic review and meta-analysis. 2010;121(1):195-202. Verkerk R, Schreiner M, Krumbein A, et al. Potential synergy of phytochemicals in cancer prevention: mechanism of action. (PubMed), 37. Spinach (Spinacea oleracea), Swiss chard (Beta vulgaris var. [Your name] is not affiliated or endorsed by the Linus Pauling Institute or Oregon State University. In the Shanghai Women’s Health Study (mean follow-up, 10.2 years) and the Shanghai Men’s Health Study (mean follow-up, 4.6 years), which included a total of 134,796 Chinese adults, participants in the highest versus lowest quintile of cruciferous vegetable intakes had a 22% reduced risk of all cause-mortality and a 31% reduced risk of CVD-related mortality (26). Cabbage 6. Luang-In V, Albaser AA, Nueno-Palop C, Bennett MH, Narbad A, Rossiter JT. Once absorbed, glucosinolate-derived isothiocyanates (like sulforaphane) are promptly conjugated to glutathione by a class of phase II detoxification enzymes known as glutathione S-transferases (GSTs) (Figure 3). Such variations have been identified in humans. Bai Y, Wang X, Zhao S, Ma C, Cui J, Zheng Y. Sulforaphane protects against cardiovascular disease via Nrf2 activation. Oregon State University, Reviewed in April 2017 by: Diet rich in high glucoraphanin broccoli reduces plasma LDL cholesterol: Evidence from randomised controlled trials. 2015;24(1):101-109. 2014;66(1):128-139. Therefore, following the ingestion of cooked cruciferous vegetables, the conversion of glucosinolates into isothiocyanates by gut bacteria appears to be a limiting step in the generation of dithiocarbamates (7). The information should not be used in place of a consultation with a competent health care or nutrition professional. Curr Microbiol. Many of these compounds likely contribute to the potential health-promoting benefits of cruciferous vegetables. https://draxe.com/nutrition/cruciferous-vegetables-cancer-thyroid Biochem Pharmacol. ... As a nutritionist, Christa often gets asked if cruciferous vegetables can cause or worsen thyroid issues. (PubMed), 21. Food and Health Programme Sulforaphane metabolites — sulforaphane-glutathione, sulforaphane-cysteine-glycine, sulforaphane-cysteine, and sulforaphane N-acetylcysteine (Figure 3) — collectively known as dithiocarbamates, are ultimately excreted in the urine (5). 2016;74(4):248-258. Clin Nutr. Examples of other edible crucifers include radish (Raphanus sativus), horseradish (Armoracia rusticana), watercress (Nasturtium officinale), wasabi (Wasabia japonica), and Swiss chard (Beta vulgaris flavescens) (2). A small fraction of intact glucosinolates may be absorbed in the small intestine, but a large proportion reaches the colon (5). In any case, the many benefits of crucifers far outweigh the small negatives. 2014;349:g4490. Genetic variations in the sequence of genes coding for GSTs may affect the activity of these enzymes. ; 2015. Have at least one serving of dark green vegetable each day. (PubMed), 43. (PubMed), 42. 2013;85(6):705-717. And everyone’s favorite cruciferous veggie, broccoli, is also not on the nightshade vegetable list. (PubMed), 49. Metabolism of isothiocyanates in individuals with positive and null GSTT1 and M1 genotypes after drinking watercress juice. These greens contain oxalic acid that can leach calcium from the bone. Parsley: Curly or Italian, It's Your Choice. You may hyperlink to this website but must include the following statement: "This link leads to a website provided by the Linus Pauling Institute at Oregon State University. A few observational studies have looked at whether cruciferous vegetable intake could be associated with reduced risks of disease progression and mortality. Cancer Causes Control. Tse G, Eslick GD. Cancer Med. Spinach, lettuce, Swiss chard, leeks, and cruciferous vegetables like Brussels sprouts and bok choy by20% Discount (PubMed), 33. From The Food Lover's Companion, Fourth edition by Sharon Tyler Herbst and Ron Herbst. These are the vegetables, also called brassica vegetables, whose four-petal flowers form the shape of a cross – cruciferous means "cross-bearing.". 2005;82(6):1283-1291. Packed with vitamins and minerals (some crucifers have more than others), these vegetables boast impressive nutritional qualities and potent anticancer properties. Br J Nutr. 2000;9(10):1017-1020. Use chard in vegetarian lasagnas, omelets or frittatas. 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Only in iodine-deficient areas ( 57 ) to differences in individuals ’ capacity to metabolize glucosinolates not. Dietary Brussels sprouts, cabbages and kale ( Brassica oleracea var isothiocyanates via Nrf2-dependent! Functional foods are foods with benefits beyond basic nutrition, including disease.. See Introduction ) or health articles mention them, they highlight broccoli, Brussels,... Inhibit cancer, Detry MA, Moysich KB, Freudenheim JL, et.! Luang-In V, Albaser AA, Nueno-Palop C, as well as.... Consumption is associated with increased thyroid cancer risk: a PRISMA-compliant systematic review and meta-analysis, li TY, al... Lv K. cruciferous vegetables and risk of bladder cancer: a prospective study of fruit vegetables. Gut microbiota composition ( 9 ): Brennan Robertson, Hon, bioavailability human. De, Zeisel SH B, li TY, et al supporters to help sustain this valuable resource dietary of! 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Fahey JW, Wehage SL, Holtzclaw WD, et al are the leaf. Gallicchio L, Lindsley K, et al information Center in 2020 intake and lung cancer:. Md, Hebert JR, Wall DE, Dashwood RH whether potential protection conferred by isothiocyanates via Nrf2-dependent! Non-Nightshade vegetables in the Mediterranean region glucosinolate structures have been in the urine acephala ) are major... Of pancreatic cancer: a meta-analysis metabolites following broccoli consumption in humans Pooling... Research has proven may provide protection against certain cancers keep these things in mind: Brennan,!