Disease-preventing vegetables -
Cancer patients were found to have significantly lower average amounts of vegetables and fruits consumed per day than the control group [ 81 ]. However, in a cohort study investigating the relationship between vegetable and fruit consumption and pancreatic cancer, no significant relationship was found [ 82 ].
Vegetables in this group exert their protective effect against cancer through inositol, flavonoids, lignans, polyphenols, protease inhibitors, saponins, steroids, triterpenoids, isoflavones, phenolic acids, protein kinase inhibitors, sphingolipids, allicin, aline, and allyl sulfides [ 78 ].
Onions prevent tumor formation and cancer cells from spreading in many kinds of cancers such as stomach, ovary, breast, and colon cancer [ 83 ]. It has been shown that onion extract has apoptosis-inducing effects in MDA-MB cells that cause breast cancer [ 84 ].
Compounds such as thyroallyl found in garlic are effective in preventing cancer. Such compounds in garlic have antioxidant effects that prevent and reduce carcinogens in DNA.
They are also effective in reducing free radicals, inducing apoptosis, and stimulating the immune system [ 85 , 86 ]. In a meta-analysis, the relationship between all cancer types and garlic consumption was investigated and it was concluded that garlic consumption was protective against gastric and intestinal cancers [ 87 ].
A controlled study investigating the relationship between onion and garlic consumption and gastric cancer included cancer patients and control subjects.
As a result of the study, both onion and garlic consumption were found to have a negative relationship with cancer [ 88 ]. Carrot, which is a good source of flavonoids, polyacetylenes, vitamins and minerals, and carotenes, is also effective in protecting against cancer. Carrots have antioxidant, anticarcinogenic, and immune system enhancing properties [ 89 ].
In a study, it was determined that carrot consumption was negatively related to prostate cancer [ 90 ]. In another study conducted on rats, carrot consumption was shown to have protective effects against cancer due to the high content of carotenoids found in carrots [ 91 ].
Green leafy vegetables reduce the risk of cancer due to phytochemicals, vitamin C, vitamin E, vitamin K, and vitamin A they contain [ 92 ]. The phytochemicals in these vegetables strengthen the immune system, protect against carcinogenic substances, reduce inflammation and oxidative stress that causes cancer, reduce DNA damage, prevent the growth of cancer cells, inhibit angiogenesis that is effective in tumor growth and regulate hormones [ 78 , 93 ].
It is thought that these effects are exerted especially in cancer types such as breast, skin, lung, and stomach [ 78 ]. The main phytochemicals believed to be protective against these cancer types are isothiocyanates [ 92 ].
Apart from these phytochemicals, green leafy vegetables are protective against cancer, especially gastrointestinal system carcinomas, due to high pulp content [ 93 ]. In this group, spinach shows protective effects against cancer by reducing oxidative stress in the body thanks to vitamins A, C, and E, carotenes such as beta carotene and lutein, flavones and flavonoids it contains [ 94 , 95 ].
Broccoli is another vegetable that is effective in protecting against cancer. A number of epidemiological studies have associated broccoli to low incidence of cancer. Sulfurous compounds found in broccoli are cancer preventive agents [ 96 ]. In addition to sulfurous compounds, there are carotenes and other antioxidant vitamins in broccoli.
But the most effective compounds in preventing cancer are the sulfurous compounds in broccoli. These sulfurous compounds inhibit cancer formation by reducing free radicals and preventing cell damage [ 97 ]. Tomato, a good source of beta carotene and lycopene, reduces free radical damage in the DNA that causes cancer and prevents the growth and spread of cancer cells just like green leafy vegetables [ 78 ].
Lycopene is especially protective against prostate cancer [ 78 , 98 ]. In an epidemiological study, consuming tomato and tomato products was found to be associated with a lower incidence of prostate cancer [ 99 ].
Results of a study investigating the relationship of tomatoes and tomato products with cancer revealed that the consumption of tomatoes and tomato products decreased cancer risk [ 98 ].
In another study, lycopene in tomatoes was shown to inhibit the growth and spread of cancer cells in lung cancer by reducing oxidative stress and inducing apoptosis [ ].
Another vegetable in this group associated with cancer is pepper because of the capsaicin it contains. Capsaicin is thought to prevent cancer cells from growing, developing, and spreading [ ]. Vegetables are one of the most important components of human diet and are rich sources of β-carotene provitamin A , thiamine B1 , riboflavin B2 , niacin B3 , pantothenic acid B5 , pyridoxine B6 , folic acid, ascorbic acid vitamin C , vitamins E and K, minerals such as iron, zinc, calcium, magnesium, and selenium , antioxidants such as carotenoids, polyphenols, and glucosinolates , and fiber [ ].
Preparation and cooking methods can greatly affect the nutritional content and acceptability of vegetables. There is no consensus in the literature as to what is the best way of preserving bioactive compounds while preparing and cooking vegetables [ ].
Some vegetables are subjected to peeling in order to remove their shell or skin and make them more digestible. Minerals and other nutrients are affected by peeling. This can also cause severe loss of certain vitamins.
It is known that peeling before boiling increases the loss of ascorbic acid, folic acid, or other vitamins of group B. Chopping vegetables can also change the bioavailability of bioactive compounds such as vitamins, carotenoids, polyphenols, and flavonoids [ ].
Thawing, cutting, and crashing citrus vegetables can also disrupt antioxidant glucosinolates due to the presence of myrosinase enzyme found in these vegetables [ ]. Cooking improves the flavor of vegetables and enables the nutrients in the vegetables to be more easily used by the digestive system.
However, cooking results in some physical and chemical changes in vegetables [ ]. The effect of cooking procedure may vary depending on the various factors such as cooking technique, temperature, leakage into the cooking environment, solvent used for extraction, surface area exposed to water and oxygen, and pH [ ].
In addition, each food matrix contains different compounds; therefore the same cooking technique may have different effects depending on the type of vegetable [ ].
The most commonly used cooking methods are steaming, roasting, boiling, frying, sautéing, sous vide, microwave, and pressure cooking [ ]. Cooking techniques affect polyphenol content and antioxidant activity levels in vegetables.
Heat treatment can lead to a change in the chemical structures of vegetables, leading to the breakdown of cells and the degradation of some phenolic compounds from biological structures, the release of phenolics from the food matrix, and the conversion of insoluble phenolics to more soluble forms [ , ].
In addition, the phenolic compounds are soluble in water. Thus, water-based cooking techniques often lead to loss of phenolics by leaking [ ].
It has been reported that food processing has negative effects due to oxidation dependent losses in carotenoids and positive effects as it provides increased bioavailability [ ].
Among the causes of increased carotenoid concentration in heat treatment may be greater extractability, enzymatic breakdowns, and incalculable moisture losses.
Heat treatment also causes inactivation of enzymes and degradation of structures in the food matrix leading to increased bioavailability [ , ].
The losses of minerals during preparation and cooking stages of vegetables are closely related to their solubility. Minerals are generally stable against a large number of conditions encountered during cooking, such as heat, oxidation, acidity or alkalinity. Potassium is an abundant mineral found in vegetables, and because of its high solubility in water, it is easily lost by leakage during cooking.
Calcium and magnesium are usually present in an attached form in plant tissue and are therefore not easily lost by leakage. The loss of vitamin C is due in part to oxidative degradation during preparation and cooking and partly due to the leakage of the vitamin into the water used for cooking.
The amount of vitamins degraded during cooking may be quite small compared to the amount lost due to leakage [ ]. Due to its solubility and reactivity, folate is susceptible to potentially large losses during food processing and storage.
The chemical stability of folates in plant-based foods may be adversely affected by heat, oxygen exposure, and light intensity. Since folate is highly soluble, its losses occur by leakage through the water used for washing, boiling, and cooking [ ].
Onion is the richest source of quercetin, which is a flavonoid, and it is most widely used source in diet. Gennaro et al. It was found that other cooking methods and warming treatments did not have a significant effect on flavonoid amount [ ].
Regarding the effects of cooking on onions, Lombard et al. Potato contains various phenolic compounds, mainly chlorogenic acid and caffeic acid.
There are several studies showing that cooking reduces [ ], does not affect [ ] or increases [ , , , ] phenolic compounds in potato.
The reason for the increase in phenolic compounds during cooking is attributed to the increase in the extractability of these compounds from the cellular matrix of potato due to the textural changes in its starch structure during cooking [ ].
Carrot is one of the important root vegetables rich in bioactive compounds such as carotenoids and dietary fiber. Bembem and Sadana investigated the effects of different cooking methods boiling, steaming, pressure cooking, microwaving, and sautéing on total phenolic content TPC , total flavonoid content TFC , total carotenoid and β-carotene content and antioxidant activity, and found that sautéing was the method that increased total carotene, β-carotene, and TPC the most.
They reached the conclusion that sautéing and microwaving were the most appropriate ways of cooking carrots [ ]. When the effect of boiling and steaming of frozen carrot on phenolic compound content was investigated, it was determined that phenolic content of carrot was significantly decreased at the end of the boiling process, whereas there was an increase in the steaming method [ ].
The decrease during boiling may be due to the leakage of phenolic compounds into the boiling water. In a study investigating the effect of different cooking methods boiling, steam cooking, and microwave cooking on phytochemical content and total antioxidant capacity TAC of cabbage and black cabbage, which are part of the Brassicaceae family and are rich sources of vitamins and phytochemical compounds such as carotenoids and polyphenols, it was found that the best method in preserving the nutritious quality of vegetables was steam cooking.
It was also shown that fresh vegetables preserved phytochemical compounds and TAC better than frozen samples [ ]. Chang et al. studied the losses in nutritional value of several green leafy vegetables including Chinese cabbage Brassica pekinensis var. The difference in cooking conditions time and temperature , the type of vegetables, and the interaction between cooking methods and vegetable type may be the cause of differences observed in carotenoid composition.
Alvi et al. investigated the effects of peeling on tomato, which contains vitamins A, C, and E, as well as various phytochemical compounds including lycopene, and found a reduction of Dolinsky et al. found that the cooking method that maximized the polyphenol concentration and antioxidant capacity of tomatoes was steaming, and that microwaving significantly reduced the polyphenol content in tomatoes, and recommended microwave cooking less than other cooking methods boiling, steaming, and pressure cooking [ ].
Pepper Capsicum annuum L. is considered to be an excellent source of antioxidants and is very rich in ascorbic acid and other phytochemicals. In a study conducted with six species of pepper, three different cooking methods were used frying, boiling, and microwaving and antioxidant properties of peppers after cooking procedures were evaluated.
Reductions in radical scavenging activity RSA and total phenolic contents TP were observed after all cooking procedures, but the reductions after frying and microwaving were not statistically significant when compared to the initial RSA and TP levels.
Significant reductions were also observed in TP after 5 and 30 minutes of boiling [ ]. Based on these results, it can be said that the most suitable heat treatment method for peppers are microwave use and frying.
If boiling is to be performed, shorter cooking time, less water usage, and consumption of cooking water can also reduce the amount of antioxidants that can be lost. Artichoke, which is characterized by a complex antioxidant profile, contains many bioactive compounds such as glycosides and phenolic compounds, especially caffeicinic acid.
Ferracane et al. applied boiling, frying, and steam cooking methods on artichoke and found an increase in overall caffeicinic acid concentration due to the formation of different dicaffeicinic acid isomers in cooked artichokes compared to raw ones.
However, a higher increase in the concentration of dicaffeicinic acid was observed in steamed and fried artichokes compared to those boiled. In addition, flavonoid concentrations were reduced in all cooking processes and this reduction was largest in frying [ ].
In a study comparing vitamin C content of raw, boiled, and microwaved broccoli and cauliflower, significant reductions in vitamin C contents were found after cooking processes. Boiling process caused more vitamin C loss compared to microwaving.
After 6 minutes of boiling, vitamin C levels decreased by Based on the results, it can be said that microwaving may be preferred instead of boiling to reduce vitamin C losses.
Yuan et al. investigated the effects of steaming, microwaving, boiling, frying, and boiling followed by frying processes on vitamin C levels in broccoli. When we look at other studies conducted with broccoli belonging to the Brassicaceae family, it is also seen that steaming is the best way to preserve nutritional quality of broccoli [ , , , ].
It is known for a long time that loss of nutrients in vegetables occurs during the preparation and cooking stages. Knowing the conditions that cause these losses can help limit the losses and increase the nutritional quality of the foods.
Numerous preclinical studies carried out in recent years have identified beneficial protective and enhancing effects of vegetables on health, resulting from the nutritional and non-nutritional phytochemical contents of vegetables.
These phytochemicals have the ability to modify the cellular function by modulating transcription factors and altering gene expression, cellular metabolism, and cellular signaling. The World Health Organization WHO recommends daily intake of 5—8 portions — g of fruits and vegetables to reduce the risk of micro nutrient deficiency, cardiovascular diseases, cancer, cognitive impairment, and other nutritional health risks.
In order to make optimum use of the nutritional content of vegetables, choosing the right methods of preparation and cooking is as important as the consumption of adequate amounts of vegetables. To minimize nutritional losses, vegetables should be chopped right before cooking, if possible by hand or by metal tools while making the minimum contact possible, each vegetable should be cooked with the method and time that is most appropriate for that vegetable, and consumed as soon as possible.
Licensee IntechOpen. This chapter is distributed under the terms of the Creative Commons Attribution 3. Edited by Md Asaduzzaman. Open access peer-reviewed chapter Role of Vegetables in Human Nutrition and Disease Prevention Written By Taha Gökmen Ülger, Ayşe Nur Songur, Onur Çırak and Funda Pınar Çakıroğlu.
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Asaduzzaman and Toshiki Asao Book Details Order Print. Chapter metrics overview 3, Chapter Downloads View Full Metrics. Impact of this chapter. Abstract Vegetables are important for human health because of their vitamins, minerals, phytochemical compounds, and dietary fiber content.
Keywords vegetables diabetes metabolic syndrome cardiovascular diseases cancer cooking methods phenolic compounds antioxidants fiber. Introduction Vegetables are annual or perennial horticultural crops, with certain sections roots, stalks, flowers, fruits, leaves, etc.
Green vegetables 2. Leaf vegetables This group includes spinach, lettuce, curly lettuce, chard, purslane, chicory, etc.
Stalk vegetables The best examples to be given to stalk vegetables are celery and asparagus. Fruit and flower vegetables Broccoli, cauliflower, and artichoke are frequently consumed flowering vegetables. Root vegetables 2. Root, bulb, and tuber vegetables Carrot, beet, turnip, fennel, onion, radish, and potato are examples of this group of vegetables.
Legumes This group includes legumes, peas, and soya beans. Table 1. Effects on diabetes, obesity, and metabolic syndrome Diabetes mellitus DM , obesity, and the metabolic syndrome MS are increasing health problems in recent years in parallel with the increase in unhealthy eating habits and unhealthy living behaviors.
Root, bulb, and tuber vegetables Onions and garlic, thanks to the volatile oils, organosulfur compounds, and flavonoids in their content, are among the vegetables thought to be protective against DM, obesity, and MS [ 8 ]. Leaf vegetables Purslane and chard are green leafy vegetables thought to have functional activity against DM, MS, and obesity.
Fruit and flower vegetables Broccoli and cauliflower are vegetables thought to have protective effects against many diseases thanks to glucosinolates and indolecarbinol they contain [ 39 ]. Legumes Leguminosae family peas and vegetables such as peas and soybeans inhibit alpha-amylase enzyme, and show antidyslipidemic and antioxidant effects thanks to phytosterols such as B-sitosterol, campesterol and stigmasterol, and linoleic acid they contain [ 42 ].
Effects on cardiovascular diseases CVDs are the primary cause of death and illness in the world. Root, bulb, and tuber vegetables Epidemiological studies indicate that there is an inverse relationship between garlic consumption and CVD development. Leaf vegetables Green leafy vegetables increase antioxidant capacity through minerals, vitamins, pulp, and phytochemical compounds in their content and protect against oxidative stress which is thought to play an important role in the pathogenesis of CVD [ 56 ].
Fruit and flower vegetables The vegetables in this group are rich in sulfur-containing glucosinolates, flavonoids, anthocyanins, coumarins, carotenoids, antioxidant enzymes, and terpenes [ 62 ]. Legumes The vegetables in this group are protective against CVD due to their high saponin and soluble fiber content.
Effects on cancer Cancer occurs as cells grow and proliferative without control [ 74 ]. Root, bulb, and tuber vegetables Vegetables in this group exert their protective effect against cancer through inositol, flavonoids, lignans, polyphenols, protease inhibitors, saponins, steroids, triterpenoids, isoflavones, phenolic acids, protein kinase inhibitors, sphingolipids, allicin, aline, and allyl sulfides [ 78 ].
Leaf vegetables Green leafy vegetables reduce the risk of cancer due to phytochemicals, vitamin C, vitamin E, vitamin K, and vitamin A they contain [ 92 ].
Fruit and flower vegetables Tomato, a good source of beta carotene and lycopene, reduces free radical damage in the DNA that causes cancer and prevents the growth and spread of cancer cells just like green leafy vegetables [ 78 ].
Root, bulb, and tuber vegetables Onion is the richest source of quercetin, which is a flavonoid, and it is most widely used source in diet. Leaf vegetables In a study investigating the effect of different cooking methods boiling, steam cooking, and microwave cooking on phytochemical content and total antioxidant capacity TAC of cabbage and black cabbage, which are part of the Brassicaceae family and are rich sources of vitamins and phytochemical compounds such as carotenoids and polyphenols, it was found that the best method in preserving the nutritious quality of vegetables was steam cooking.
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This list includes minerals such as potassium, calcium, iron, and zinc. Vitamins also made the lineup. Enjoy Powerhouse Vegetables, like gut-friendly cruciferous vegetables, easily at home by fermenting them with the Veggie Culture Starter. Of the Powerhouse Fruits and Vegetables, raw cruciferous veggies like watercress, Chinese cabbage, collard green, kale, and arugula and leafy greens such as chard, beet green, spinach, chicory, and leaf lettuce made the top of the list.
Whereas, yellow and orange fruits and vegetables, alliums, citrus, and berries were concentrated in the bottom half of the list. Understanding the nutrient density of the vegetables on your plate is critically important, but at Body Ecology, we take a few other factors into consideration.
Many of the green, leafy vegetables, especially spinach, are high in a compound called oxalate. Too many oxalates in the body can form crystals as they start to accumulate, causing serious pain and kidney stones. Oxalates can frequently build up in the joints and even into the brain.
Boiling high-oxalate vegetables, like spinach and parsley on the Powerhouse list, and dumping out the water can help to reduce oxalate content dramatically.
Things can get even more confusing when we look up oxalates online — the way different vegetables are grown can make a difference in their total oxalate count. If you do have difficulty tolerating oxalates, you can practice the Body Ecology Principle of Step-by-Step and start out slowly.
For instance, try eating a few leaves of spinach instead of an entire serving to see how your body responds, along with boiling your high-oxalate veggies and throwing the water out. At Body Ecology, we count oxalates, not calories.
It also helps to remember that every single thing you put in your body has a positive and a negative side to it. For some people, oxalates may not pose a problem in the present. And for others, making seemingly healthy choices — like adding high-oxalate almond milk to smoothies — could be sabotaging their health by creating an oxalate buildup throughout the day.
We are not surprised that cruciferous vegetables ranked high on the list of Powerhouse Fruits and Vegetables. While cruciferous vegetables are rich in the 17 nutrients that the CDC uses to define a powerhouse vegetable, they also contain other plant chemicals — such as glucosinolates, polyphenols, and plant flavonoids — that have been shown to safeguard against several chronic diseases.
Research shows that by simply consuming a diet rich in cruciferous vegetables, like broccoli and cabbage, you can change the type of bacteria living in your gut. For those who suffer with digestive issues, raw cruciferous vegetables, which are high in fiber and phytonutrients that feed gut bacteria, may make symptoms of leaky gut and irritable bowel syndrome IBS worse.
To make cruciferous vegetables easier to digest, we recommend fermenting them with a culture starter. Cultured cruciferous vegetables are not only easier to digest because they are pre-digested by probiotic bacteria , they are also higher in antioxidants, vitamin C, and B vitamins — all of which are byproducts of the fermentation process.
I think this is an important direction for future research. Phytochemicals include polyphenols, plant flavonoids, and carotenoids that all act as antioxidants in the body.
Antioxidants protect cells from aging, helping to ward off the development of cancer. Studies also tell us that phytochemicals may lower our risk of developing heart disease and some forms of dementia.
Get started fermenting the Powerhouse Veggies today with this simple recipe. The CDC recently compiled a list of 41 powerhouse plant foods strongly associated with a reduced risk of chronic disease, like stroke, cancer, diabetes, heart disease, obesity, and arthritis.
Chronic diseases are the most common of all health problems and are also the most preventable. The Top 10 Powerhouse Fruits and Vegetables contain 17 nutrients needed to prevent chronic disease:.
Raw cruciferous vegetables contain a number of beneficial plant chemicals that have been proven to safeguard against chronic disease. Raw cruciferous vegetables are most potent when they are fermented pre-digested with a culture starter.
Fermentation not only enhances digestion, it produces powerful byproducts in antioxidants, B vitamins, and vitamin C. What To Remember Most About This Article: The CDC recently compiled a list of 41 powerhouse plant foods strongly associated with a reduced risk of chronic disease, like stroke, cancer, diabetes, heart disease, obesity, and arthritis.
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They represent 69 families and genera. Many of these vegetable crops have more than one part used. Leafy and stalk vegetables group include: lettuce, chicory, coles head cabbages, kales, tronchudas, collards, Brussels sprouts, etc.
Fruit and flower vegetables group include: tomato, pepper, eggplant, watermelon, melon, cucumber, squash, pumpkin, zucchini, bitter gourd, peas, beans, lentils, okra, sweet maize, cauliflower, broccoli, kailan, broccoletti, artichoke, etc.
Root, bulb, and tuber vegetables group include: carrot, garden beet, turnip, radish, rutabaga, parsnip, sweet-potato, cassava, celeriac, onion, garlic, shallot, leek, Welsh onion, potato, etc. Until few years ago it was believed, that the key for human nutrition and health, it was only 14 vitamins and 16 essential minerals.
Recently, with the great developments in chemistry, it was found that, in addition to these vitamins and minerals, vegetables contain thousands of beneficial phytochemicals. With the exclusion of the organosulfur compounds OSCs glucosinolates and thiosulfates which are distinct phytochemicals of Brassicaceae and Alliaceae families, respectivelythe phytochemicals, vitamins, and minerals content of many vegetables lie principally in dietary fiber, polyphenols carotenoids, flavonoidsvitamin C, folate, calcium and selenium [2] [3].
The principal dissimilarity is that each vegetable family incorporates a distinct amalgam and amount of these bioactive compounds, which differentiate them from other vegetables [2] [13]. Vegetables of the Apiaceae family carrot, parsnip, celery, celeriac, fennel, parsley, coriander, etc.
are rich in flavonoids, carotenoids, vitamin C, and vitamin E. For example celery and parsley are among the best vegetables sources for the flavonoid apigenin and vitamin E [2] [14]and carrots have a unique combination of three flavonoids: kaempferol, quercetin, and luteolin [15] [16] [17].
Vegetables of the Asteraceae or Compositae family lettuce, endive and escarole chicories, stem lettuce, globe artichoke, etc. are rich in flavonoids, tocopherols and conjugated quercetin.
Crozier et al. And the levels in iceberg lettuce were even lower than in the head lettuce. As one end-product of the pathway has been elevated, it may well be that other related compounds, including the flavonols, are also found in higher concentrations.
Roman lettuce is richer in lutein than head lettuces; and leafy and roman lettuces are richer in quercetin [3] [13]. The Chenopodiaceae family vegetables Swiss chard, spinach, garden beet, quinoa, etc. are among those that are rich in oxalates [19] [20]but also excellent sources of dietary fiber, vitamins, calcium, manganese, flavonoids and carotenoids.
When oxalates become too concentrated in body fluids, they can crystallize and cause health problems such as kidney calcium oxalate stones. The Cucurbitaceae family vegetables e. squash, pumpkin, cucumber, melon, bitter gourd, etc.
are rich in carotenoids, and tocopherols, and vitamin C [21]. Burger et al. Ascorbic acid and β-carotene content ranged from 7. The vegetables of the Leguminosae or Fabaceae family all the legumes, e. pea, bean, soy-bean, lentils, chickpea, etc. Mallillin et al. They concluded that the dietary fiber content in these 10 legumes ranged from As mentioned some legumes are also rich in iron.
Trinidad et al. They found that the highest iron availability among these legumes was for lima beans and mung bean; while for zinc and calcium, the highest availability was for kidney beans and pigeon peas. Groundnuts have the lowest iron, zinc and calcium availability.
They concluded that mineral availability of iron, zinc, and calcium from legumes differs and may be attributed to their mineral content, mineral-mineral interaction and from their phytic and tannic acid content. Mung bean either eaten as whole pod grains or grown to produce bean sprouts, is an important source of iron for women and children throughout South Asia [1] [27].
Vegetables of the Brassicaceae or Cruciferae family, which include kales, collards, cabbages, Brussels sprouts, cauliflower, broccoli, kailan, pak-choi, Chinese cabbage, turnip, broccoletti, swede, watercress, radish, horseradish, rocket, mustards, etc.
are high sources of glucosinolates, as well as vitamin C, carotenoids, folates, calcium, and can accumulate selenium. Comparative studies of glucosinolate profiles within each Cruciferae, and among accessions and plant parts, indicate significant quantitative and qualitative differences [28] - [39].
Kushad et al. Hansen et al. Red cabbages were found to contain significantly higher concentrations of glucoraphanin compared to white ones. In turnip and rutabagas were also observed similar differences between accessions [30]. Fahey et al. In broccoli heads, the predominant glucosinolates are glucoraphanin, glucobrassicin, progoitrin, and gluconasturtiin [32] [34] [36] [38] [42] [43].
In cabbage, Brussel sprouts, cauliflower, kale, tronchuda and collard the most significant glucosinolates are sinigrin, progoitrin, and glucobrassicin [29] [32] [34] [39] [40] [44]. In turnip and rutabagas, the major glucosinolates are glucoerucin, glucoraphanin, and glucobrassicin [30] [33].
In radish, the most significant glucosinolates are glucoerucin, glucoraphanin, and glucobrassicin [31] [35]. Each of these Cruciferae also contain smaller amounts of other glucosinolates.
Cao el al. They are also excellent sources of folate. Brussels sprouts and broccoli rank among the highest vegetable sources for folate [46] [47]. Most of the Cruciferae are also good sources of calcium.
Kales, tronchudas and collards contain the highest content in fiber and calcium when compared to other Brassicaceae. Vegetables of the Cruciferae family are able of accumulating selenium when grown on selenium enriched soils.
Banuelos and Meek [48] stated that broccoli grown soils with high-selenium levels accumulated 7-fold more selenium than cabbage, collards and Swiss chard. Vegetables of the Alliaceae family e. onions, garlic, shallots, leek, Welsh onion, chives, etc.
are rich in thiosulfates, flavonoids, calcium, potassium, manganese, chromium and can accumulate selenium. The types and composition of thiosulfates differs from Alliums [49].
Kalra et al. The major thiosulfates in the cytoplasm of Allium species are S-allyl-cysteine sulfoxide alliinS-methyl-cystein sulfoxide methiinand γ-glutamylcysteine [51]. Other minor thiosulfates include S-propenyl-cystein sulfoxide isoalliin and S-ethyl-cystein ethiin [52].
None of the thiosulfates found in Alliums have been detected in other vegetables, except S-methyl-cystein sulfoxide methiin which was detected in some Cruciferae [53].
The second most important group of bioactive compounds in Alliums are flavonoids. Miean and Mohamed [56] mentioned that onion leaves had the highest total flavonoid content among sixty-two different vegetables.
White onion cultivars have significantly less quercetin than the red ones [2] [3] [58]. In chive, garlic chive, and leek the predominant flavonoid is kaempferol [58].
Most of the onions and garlics contain very low concentrations of selenium but can accumulate selenium when grown on selenium enriched soils. Ip and Lisk [59] reported that garlic fertilized with a high selenium and low sulfur fertilizer accumulated between and ppm selenium, while onion accumulated up to 28 ppm.
Onions also contain chromium [2]. Onions are a rich source of dietary fibers and especially of inulin, a polyfructosan that has prebiotic properties [2] [3]. Vegetables of the Solanaceae family that includes tomato, potato, sweet and hot peppers, eggplant, etc.
: Disease-preventing vegetables| Introduction | Spinach and kale can also be steamed into a side dish or blended into a veggie dip. An easy way to keep your heart healthy? Try unsweetened tea. Black, green, and oolong teas all have nutrients like the ones in vegetables, says Weisenberger. These plant-based chemicals help calm inflammation, which is linked to heart disease, cancer, and type 1 and type 2 diabetes. They have few, if any, of those fruit- and veggie-like compounds in them, so Weisenberger advises skipping them and brewing your own tea. A great way to start off your day is with a bowl of oatmeal. For one, oats contain an important, cholesterol-lowering type of fiber known as beta-glucan. Insulin resistance is linked to diabetes. Why is insulin so important to your body? If your body becomes less sensitive to it — meaning your cells become resistant to all that insulin — your blood sugar levels can rise, increasing your odds of diabetes. If you want to get a little more out of your morning oatmeal, try topping it with fruit or making oatmeal muffins or oatmeal pancakes. Barley also contains the same type of cholesterol-lowering fiber. Toss it into soups or use it as a base for a grain salad. Who knew that such a tiny fruit could have such a huge impact on your body? Blueberries and other berries are rich in antioxidants, which can help fight cancer by neutralizing compounds known as free radicals. In addition to eating a handful of fresh blueberries, you can use them as an ingredient in smoothies, stir them into yogurt, or bake them into muffins. Oatmeal blueberry muffins, anyone? Pumpkin seeds contain plant compounds called lignans that have been linked to a reduced risk of breast cancer , stomach cancer. Pumpkin seeds also have a high concentration of magnesium a mineral , zinc a nutrient , and omega-3 fatty acids, which reduce your risk of high blood pressure, heart disease, and high blood sugar. Plus, they may help lower your cholesterol, says Roberts. This is thanks to substances called plant sterols, as well as those good-for-you omega-3s. A diet high in healthy protein can help lower your risk of developing chronic conditions such as heart disease, diabetes, and cancer. It also helps your body with everything from building bones and muscles to making enzymes that aid in digestion. Vitamin B keeps your energy levels up, while vitamin D promotes bone health. And the whole egg is good for you too — even the yolk, which is another good source of vision-saving lutein, Weisenberger says. Hard-shelled winter squash varieties, such as butternut or acorn squash, may help lower your risk of cancer, says Roberts. Like spinach, winter squash is full of beta-carotene, as well as antioxidants lutein and zeaxanthin, which in addition to promoting eye health can reduce your cancer risk. These veggies are also rich in potassium, which can counter the damaging effects of sodium on your blood pressure. Plus, winter squash is super versatile. Or you could puree it into a hearty soup. Or, better yet, hollow one out, stuff it with brown rice or another whole grain and bake it. This article contains information that is not compiled by UnitedHealthcare or any of its subsidiaries. UnitedHealthcare does not represent all the information provided are statements of fact. Gerster H. The potential role of lycopene for human health. Journal of the American College of Nutrition. Agarwal S, Rao AK. Tomato lycopene and its role in human health and chronic diseases. Canadian Medical Association Journal. Rao AV, editor. Tomatoes, Lycopene and Human Health Preventing Chronic Diseases. Stranraer, Scotland: Caledonian Science Press; Leonardi C, Ambrosino P, Esposito F, Fogliano V. 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Fleischauer AT, Poole C, Arab L. Garlic consumption and cancer prevention: Meta-analyses of colorectal and stomach cancers. Hsing AW, Chokkalingam AP, Gao YT, Madigan MP, Deng J, Gridley G, et al. Allium vegetables and risk of prostate cancer: A population-based study. The Journal of the National Cancer Institute. Challier B, Perarnau JM, Viel JF. Garlic, onion and cereal fibre as protective factors for breast cancer: A French case-control study. European Journal of Epidemiology. Galeone C, Pelucchi C, Dal Maso L, Negri E, Montella M, Zucchetto A, et al. Allium vegetables intake and endometrial cancer risk. Public Health Nutrition. Satia JA, Littman A, Slatore CG, Galanko JA, White E. Associations of herbal and specialty supplements with lung and colorectal cancer risk in the vitamins and lifestyle study. Wang Y, Tian W, Ma X. Inhibitory effects of onion Allium cepa L. extract on proliferation of cancer cells and adipocytes via inhibiting fatty acid synthase. Burney PG, Comstock GW, Morris JS. Serologic precursors of cancer: Serum micronutrients and the subsequent risk of pancreatic cancer. Van Eenwyk J, Davis FG, Bowen PE. Dietary and serum carotenoids and cervical intraepithelial neoplasia. Tomatoes and risk of digestive-tract cancers. Helzlsouer KJ, Comstock GW, Morris JS. Selenium, lycopene, alpha-tocopherol, beta-carotene, retinol, and subsequent bladder cancer. Gann PH, Ma J, Giovannucci E. Lower prostate cancer risk in men with elevated plasma lycopene levels: Results of a prospective analysis. Yuan JM, Ross RK, Gao YT, Qu YH, Chu XD, Yu MC. Prediagnostic levels of serum micronutrients in relation to risk of gastric cancer in Shanghai, China. Wakai K, Ando M, Ozasa K. Updated information on risk factors for lung cancer: Findings from the JACC Study. Journal of Epidemiology. Giovannucci E. Tomatoes, tomato based products, lycopene and cancer: Review of the epidemiological literature. Jang J, Surh Y. Potentiation of cellular antioxidant capacity by Bcl Implications for its antiapoptotic function. Biochemical Pharmacology. Hadley CW, Miller EC, Schwartz SJ, Clinton SK. Tomatoes, lycopene, and prostate cancer: Progress and promise. Experimental Biology and Medicine. Giovannucci E, Ashcerio A, Rimm EB. Intake of carotenoids and retinol in relation to risk of prostate cancer. Clark R, Lee SH. Anticancer properties of capsaicin against human cancer. Anticancer Research. Nagase H, Sasaki K, Kito H, Haga A, Sato T. Inhibitory effect of delphinidin from Solanum melongena on human fibrosarcoma HT invasiveness in vitro. Planta Medica. Goldwyn S, Lazinskyand A, Wei H. Promotion of health by soy isoflavones: Efficacy, benefit and safety concerns. Drug Metabolism and Drug Interactions. Sarkar FH, Li Y. Isoflavones, soybean phytoestrogens, and cancer. In: Awad AB, Bradford PG, editors. Nutrition and Cancer Prevention. Boca Raton, FL: CRC Press; Ziegler RG, Hooverand RN, Hildeshein RN. Migration patterns and breast cancer risk in Asian-America women. Lamartiniere C. Protection against breast cancer with genistein: A component of soy. Steiner C, Arnould S, Scalbert A, Manach C. Isoflavones and the prevention of breast and prostate cancer: New perspectives opened by nutrigenomics. Messina MJ, Wood CE. Soy isoflavones, estrogen therapy, and breast cancer risk: Analysis and commentary. Nutrition Journal. Dong JY, Qin LQ. Soy isoflavones consumption and risk of breast cancer incidence or recurrence: A meta-analysis of prospective studies. Breast Cancer Research and Treatment. Jiang HY, Lv FJ, Tai JQ. Bioactive components of soybean and their function. Soybean Science. Soy isoflavones and cancer prevention. Cancer Investigation. Zaini R, Clench MR, Maitre CL. Bioactive chemicals from carrot Daucus carota juice extracts for the treatment of leukemia. Journal of Medicinal Food. Larsen MK, Christensen LP, Vach W, Hoitinga RJ, Brant K. Inhibitory effects of feeding with carrots or falcarinol on development of azoxymethane-induced preneoplastic lesions in the rat colon. Purup S, Larsen E, Christesen LP. Differential effects of falcarinol and related aliphatic Cpolyacetylenes on intestinal cell proliferation. Pisani P, Berrino F, Macaluso M, Pastorino U, Crosignani P, Baldasseroni A. Carrots, green vegetables and lung cancer: A case-control study. Mullie P, Clarys P. Association between cardiovascular disease risk factor knowledge and lifestyle. Roth GA, Forouzanfar MH, Moran AE, Barber R, Nguyen G, Feigin VL, et al. Demographic and epidemiologic drivers of global cardiovascular mortality. The New England Journal of Medicine. Liu S, Lee IM, Ajani U, Cole SR, Buring JE, Manson JE. American Heart Association AHA. Heart and stroke statistical update. Dallas, Texas: American Heart Association; Yeh YY, Liu L. Cholesterol-lowering effect of garlic extracts and organosulfur compounds: Human and animal studies. Moriguchi T, Takasugi N, Itakura Y. The effects of aged garlic extract on lipid peroxidation and the deformability of erythrocytes. Chang HS, Yamato O, Yamasaki M, Maede Y. Modulatory influence of sodium 2-propenylthiosulfate from garlic on cyclooxygenase activity in canine platelets: Possible mechanism for the anti-aggregatory effect. Prostaglandins, Leukotrienes, and Essential Fatty Acids. Osmont KS, Arnt CR, Goldman IL. Temporal aspects of onion-induced antiplatelet activity. Plant Food for Human Nutrition. Hubbard GP, Wolffram S, Lovegrove JA, Gibbins JM. Ingestion of quercetin inhibits platelet aggregation and essential components of the collagen-stimulated platelet activation pathway in man: A pilot study. Journal of Thrombosis and Haemostasis. Briggs WH, Folts JD, Osman HE, Goldman IL. Administration of raw onion inhibits platelet-mediated thrombosis in dogs. Ried K, Frank OR, Stocks NP. Aged garlic extract reduces blood pressure in hypertensives: A dose—response trial. European Journal of Clinical Nutrition. Freudenheim JL, Graham S, Marshall JR, Haughey BP, Wilkinson G. A case-control study of diet and rectal cancer in western New York. Knekt P, Jarvinen R, Reunanen A, Maatela J. Flavonoid intake and coronary mortality in Finland: A cohort study. British Medical Journal. Rastogi T, Reddy KS, Vaz M, Spiegelman D, Prabhakaran D, Willett WC, et al. Diet and risk of ischemic heart disease in India. Saluk J, Bijak M, Kołodziejczyk-Czepas J, Posmyk M, Janas K, Wachowicz B. Anthocyanins from red cabbage extract—Evidence of protective effects on blood platelets. Open Life Sciences. Manchali S, Murthy KNC, Patil BS. Crucial facts about health benefits of popular cruciferous vegetables. Jeffery EH, Araya M. Learn about a vegetarian diets. Donate now. Home Healthy living Healthy eating Vegetables and fruit. Health seekers. Heart-disease prevention Many vegetables and fruit are particularly rich in vitamin C and in beta-carotene, which is a form of vitamin A. Some of the vitamin C dynamos are: broccoli red peppers strawberries oranges kiwi cantaloupe. Since beta-carotene gives food a distinctive dark-orange, red or dark-green colour, you can easily spot the best sources, such as: carrots tomatoes squash pink grapefruit sweet potatoes swiss chard. Good source of fibre Eating vegetables and fruit provides a good source of fibre. Cooking fresh and frozen Frozen and canned vegetables and fruit have about the same nutritional value as fresh. |
| Fruits and Vegetables for Disease Prevention - Lawley Insurance | Vegetabels B, Lawson Disease-preventing vegetables. Inabout 2, Disease-prfventing Disease-preventing vegetables of cancer were vegetwbles in Disease-preventing vegetables European Union [ 92 ]. Increasing the Thermogenic effects on appetite of vegetables reduces the risk of cancer since the antioxidants in vegetables prevent the oxidative damage of the cells in the body [] []. Coleman AL, Stone KL, Kodjebacheva G et al Glaucoma risk and the consumption of fruits and vegetables among older women in the study of osteoporotic fractures. Nutritionists and dieticians commonly recommend diabetic eating carrots in moderation because they say that carrots contain more sugar than other vegetables. |
| Studies Show Fruits and Vegetables Prevent Disease | Folate folic acid is a B vitamin used in the body to make new cells. Most NTDs can be prevented if a woman has enough of this in her body before becoming pregnant. Folic acid is found in asparagus, cooked spinach and certain fortified breakfast cereals. Other diseases and conditions that can be prevented are coronary artery disease and osteoporosis, as well as dental problems and skin infections. The next time you get hungry, consider eating a fruit or vegetable. Get the latest healthcare compliance, business insurance and personal insurance news in your inbox. Lisa oversees the client service team and provides leadership and guidance to managers and team leaders. Working with clients for more than 15 years, Lisa provides industry expertise, possesses strong strategic planning skills and establishes solid working relationships. Lisa works side-by-side with the partners and benefits consultants on client strategic planning and initiatives. In addition, Lisa helps manage administrative and business operations. Fruits and Vegetables for Disease Prevention Wellness. Lisa Miller Client Service Practice Leader View Bio. Share this Stay Educated Get the latest healthcare compliance, business insurance and personal insurance news in your inbox. View Newsletters. Tara McPherson Corporate Wellness Consultant. Lisa Miller Client Service Practice Leader. Although several studies other than the Health Professionals study have also demonstrated a link between tomatoes or lycopene and prostate cancer, others have not or have found only a weak connection. Taken as a whole, however, these studies suggest that increased consumption of tomato-based products especially cooked tomato products and other lycopene-containing foods may reduce the occurrence of prostate cancer. Lycopene is one of several carotenoids compounds that the body can turn into vitamin A found in brightly colored fruits and vegetables, and research suggests that foods containing carotenoids may protect against lung, mouth, and throat cancer. But more research is needed before we know the exact relationship between fruits and vegetables, carotenoids, and cancer. There is compelling evidence that a diet rich in fruits and vegetables can lower the risk of heart disease and stroke. The largest and longest study to date showed strong evidence that the higher the average daily intake of fruits and vegetables, the lower the chances of developing cardiovascular disease. Although all fruits and vegetables likely contribute to this benefit, green leafy vegetables such as lettuce, spinach, Swiss chard, and mustard greens; cruciferous vegetables such as broccoli, cauliflower, cabbage, Brussels sprouts, bok choy, and kale; and citrus fruits such as oranges, lemons, limes, and grapefruit and their juices make important contributions. Research shows that eating fruits and vegetables reduce the risk of developing coronary heart disease and stroke as well. Individuals who ate more than 5 servings of fruits and vegetables per had roughly a 20 percent lower risk of coronary heart disease and stroke compared with individuals who ate less than 3 servings per day. High blood pressure is a primary risk factor for heart disease and stroke. Diet can be a very effective tool for lowering blood pressure. One of the most convincing associations between diet and blood pressure was found in the Dietary Approaches to Stop Hypertension DASH study. This trial examined the effect on blood pressure of a diet that was rich in fruits, vegetables, and low-fat dairy products and that restricted the amount of saturated and total fat. The researchers found that people with high blood pressure who followed this diet reduced their systolic blood pressure the upper number of a blood pressure reading by about 11 mm Hg and their diastolic blood pressure the lower number by almost 6 mm Hg—as much as medications can achieve. More recently, a randomized trial known as the Optimal Macronutrient Intake Trial for Heart Health OmniHeart showed that this fruit and vegetable-rich diet lowered blood pressure even more when some of the carbohydrate was replaced with healthy unsaturated fat or protein. One of the wonderful components of fruits and vegetables is their indigestible fiber. As fiber passes through, it sops up water like a sponge and expands. This can calm the irritable bowel and, by triggering regular bowel movements, can relieve or prevent constipation. The bulking and softening action of insoluble fiber also decreases pressure inside the intestinal tract and so may help prevent diverticulosis the development of tiny, easily irritated pouches inside the colon and diverticulitis the often painful inflammation of these pouches. Eating plenty of fruits and vegetables also keeps your eyes in good shape. You may have learned that the vitamin A in carrots aids night vision. Other fruits and vegetables help prevent two common aging-related eye diseases—cataract and macular degeneration—which afflict millions of Americans over age Free radicals generated by sunlight, cigarette smoke, air pollution, infection, and metabolism cause much of this damage. Dark green leafy vegetables—such as spinach and kale—contain two pigments, lutein and zeaxanthin, that accumulate in the eye; these pigments are found in other brightly colored fruits and vegetables as well, including corn, squash, kiwi, and grapes. |
| Publication types | For some people, oxalates may not pose a problem in the present. And for others, making seemingly healthy choices — like adding high-oxalate almond milk to smoothies — could be sabotaging their health by creating an oxalate buildup throughout the day. We are not surprised that cruciferous vegetables ranked high on the list of Powerhouse Fruits and Vegetables. While cruciferous vegetables are rich in the 17 nutrients that the CDC uses to define a powerhouse vegetable, they also contain other plant chemicals — such as glucosinolates, polyphenols, and plant flavonoids — that have been shown to safeguard against several chronic diseases. Research shows that by simply consuming a diet rich in cruciferous vegetables, like broccoli and cabbage, you can change the type of bacteria living in your gut. For those who suffer with digestive issues, raw cruciferous vegetables, which are high in fiber and phytonutrients that feed gut bacteria, may make symptoms of leaky gut and irritable bowel syndrome IBS worse. To make cruciferous vegetables easier to digest, we recommend fermenting them with a culture starter. Cultured cruciferous vegetables are not only easier to digest because they are pre-digested by probiotic bacteria , they are also higher in antioxidants, vitamin C, and B vitamins — all of which are byproducts of the fermentation process. I think this is an important direction for future research. Phytochemicals include polyphenols, plant flavonoids, and carotenoids that all act as antioxidants in the body. Antioxidants protect cells from aging, helping to ward off the development of cancer. Studies also tell us that phytochemicals may lower our risk of developing heart disease and some forms of dementia. Get started fermenting the Powerhouse Veggies today with this simple recipe. The CDC recently compiled a list of 41 powerhouse plant foods strongly associated with a reduced risk of chronic disease, like stroke, cancer, diabetes, heart disease, obesity, and arthritis. Chronic diseases are the most common of all health problems and are also the most preventable. The Top 10 Powerhouse Fruits and Vegetables contain 17 nutrients needed to prevent chronic disease:. Raw cruciferous vegetables contain a number of beneficial plant chemicals that have been proven to safeguard against chronic disease. Raw cruciferous vegetables are most potent when they are fermented pre-digested with a culture starter. Fermentation not only enhances digestion, it produces powerful byproducts in antioxidants, B vitamins, and vitamin C. What To Remember Most About This Article: The CDC recently compiled a list of 41 powerhouse plant foods strongly associated with a reduced risk of chronic disease, like stroke, cancer, diabetes, heart disease, obesity, and arthritis. Defining Powerhouse Fruits and Vegetables: A Nutrient Density Approach. Preventing Chronic Disease , Centers for Disease Control and Prevention. Chronic Disease Prevention and Health Promotion. Dillard, C. Phytochemicals: nutraceuticals and human health. Journal of the Science of Food and Agriculture , 80 12 , Bennett, R. Ontogenic profiling of glucosinolates, flavonoids, and other secondary metabolites in Eruca sativa salad rocket , Diplotaxis erucoides wall rocket , Diplotaxis tenuifolia wild rocket , and Bunias orientalis Turkish rocket. Journal of agricultural and food chemistry , 54 11 , Li, F. Human gut bacterial communities are altered by addition of cruciferous vegetables to a controlled fruit-and vegetable-free diet. The Journal of nutrition , 9 , Chun, O. Antioxidant properties of raw and processed cabbages. List of identified leafy vegetables with the highest ANDI scores. Table 2. List of identified non-leafy vegetables with the highest ANDI scores. and rutabaga are also Brassicacea and so they are good sources of vitamins, minerals and healthy glucosinolates. Kohlrabi stem and rutabaga roots besides having high vitamin C and anti-oxidant content due to glucosinolates, are good alternative to potatoes since they are not starchy as potato and can be eaten raw and when sliced they do not produce discoloration. The nutritional value of the outer leaves of cauliflower is much higher than the flower buds. Artichoke is rich in fiber and a good source of minerals, namely calcium, potassium and phosphorus. It contains also many bioactive compounds such as glycosides and phenolics, mainly caffeicinic acid [98]. Asparagus besides rich in fiber is a very rich source of folic acid. The American Cancer Society observed that more than two-thirds of cancers deaths in the United States are avoidable, and report that one-third of cancer deaths can be prevented by a proper diet rich in vegetables [] []. Numerous epidemiological studies conducted in the United States and in developed countries, which include results from tests on adenomatous polyps the precursors to colorectal cancer concluded that high vegetable intake decrease the risk of colorectal cancer [26] [] [] [] [] []. Witte et al. Interestingly is also that this research concluded that vegetables have more beneficial effects against colorectal polyps than fruits or fiber from grains. In another research with 41, women aged between 55 and 69 years old, Steinmetz et al. Other studies have also estimated lower risk of colon cancer, ranging from 3 to 8 fold due to high vegetable and fruit intake [26] [] [] []. Increasing the consumption of vegetables reduces the risk of cancer since the antioxidants in vegetables prevent the oxidative damage of the cells in the body [] []. Leafy vegetables have protective effects against cancers, specially gastrointestinal carcinomas, mainly due to dietary fiber, but also to phytochemicals, vitamins C, E, K, and A and minerals they contain []. Tewani el al. Cruciferous vegetables rich in glucosinolates have been shown to protect against lung, prostate cancer, breast cancer, and chemically induced cancers [] [] [] [] []. The evidence concerning the anti-carcinogenic effect of glucosinolates of Cruciferous was from in vivo studies, mainly with broccoli, using animal models and human volunteers [] [] - []. Intact glucosinolates have no biological activity against cancer. However their breakdown products have been shown to stimulate mixed-function oxidases involved in detoxification of carcinogens, reducing the risk of certain cancers [28] [] []. Not all glucosinolate breakdown products have anticancer activity []. The glucosinolates glucoraphanin, glucoiberin, glucobrassicin and gluconasturtiin are involved in the anti-carcinogenic activity, and glucoraphanin is known to bolster the defenses of cells against carcinogens through an up-regulation of enzymes of carcinogen defense. Epidemiological data show that a diet rich in Cruciferous can reduce the risk from several cancers by an intake of at least 10 g per day [] [] []. Epidemiological studies have suggested that diets rich in broccoli, may reduce the risk of prostate cancer, and consumption of one or more portions of broccoli per week can reduce the incidence and the progression from localized to aggressive forms of prostate cancer [] []. There is also strong evidence that isothiocyanates an important group of breakdown products of glucosinolates from Cruciferous prevent bladder cancer, namely transitional cell carcinoma of the urinary bladder []. Consumption of Allium vegetables has been also found to retard growth of several types of cancers. A number of epidemiological studies show inverse correlations between the consumption of Allium vegetables, mainly onions and garlics, and the reduced incidence of cancers. There is strong link between the consumption of onions and the reduced incidence of stomach and intestine cancers [] []. Control studies reveal that consumption of 1 to 7 portions of onions per week reduces the risks of colon, ovary, larynx, and mouth cancers []. Mortality due to prostate cancer also appears to be reduced by a diet making a large consumption of onions []. Onion extracts prevent tumors by inhibiting the mutation process [] and reducing the proliferation of cancer cells []. Epidemiological researches show the correlation between moderate garlic intake and a low esophageal and stomach tract cancers incidence [] [] []. Garlic extracts prevent tumor initiation by inhibiting the activation of pro-carcinogens and by stimulating their elimination [] []. A regular consumption of garlic has been associated also with the reduction in the incidence of preneoplastic lesions occurring in the gastric mucosa of individuals infected by Helicobacter pylori []. Other studies analyzing the preventive effect of garlic have evidenced their suppressive potential on the development and progression of colorectal adenomas [] []. A reduced cancer risk by regular consumption of garlic has been widely documented also for colorectal and prostate cancers [] [] [] []. The impact of a diet rich in Allium vegetables in anti-prostate cancer is higher in men presenting localized rather than advanced forms []. The impact of a regular intake of Allium vegetables on the incidence of cancers affecting breast, endometrium and lungs have been studied in a limited number of investigations [] [] []. The risk of breast cancer was shown to decrease as consumption of Allium increased []. Onion extracts has apoptosis-inducing effects in epithelial MDA-MB cells that cause breast cancer []. Reports on thirteen cancer types were identified in literature, of which breast, colorectal, gastric-gastrointestinal, and prostate cancers. For breast, colorectal, and gastric cancers, the existing data support a potential protective association between tomato and lycopene intake and cancer risk. Among the cancers investigated prostate cancer is the most widely researched. Tomato and lycopene intake is preventive against prostate cancer [13] []. Hadley et al. In an epidemiological study found that consuming tomato and tomato products was associated with a lower incidence of prostate cancer []. Other Solanaceae associated with cancer prevention are chili peppers and eggplant. Chili peppers are tough to prevent cancer cells from growing, developing and spreading due to it capsaicin content []. A study of Nagase et al. Consumption of legumes like soybean, chickpea, and lentil rich in isoflavonoids daidzen, genistein and gycitein, have been suggested to have multiple beneficial effects in a number of diseases, including certain types of cancer [] []. Ziegler et al. Later studies of soy rich diets confirmed that the main anti-breast cancer ingredient is genistein [] [] []. Dong et al. Epidemiological indications jointly with clinical data from animal and in vitro studies highly supported a positive correlation between soybean isoflavonoids consumption and protection towards prostate cancers [] []. Besides breast and prostate cancer, soy isoflavonoids also exhibit inhibitory effects on ovarian cancer, leukemia and lung cancer []. Anti-carcinogenic effect of carrot juice extracts on myeloid and lymphoid leukemia cell lines was investigated by Zaini et al. Those researchers believed that β-carotene and falcarinol present in the carrot juice extract may have been responsible for this positive effect. As a complement of this study Larsen et al. The results of this study demonstrated that diets with carrot and falcarinol have the potential to delay the development of large aberrant crypt foci and colon tumors on rats. Purup et al. Pisani et al. Vegetables offer protection against cardiovascular diseases since they are free of saturated fat, trans fat and cholesterol and rich in bioactive compounds such as dietary fibers, OSCs, flavonoids, carotenoids, phytoestrogens, monoterpenes and sterols. An healthy diet with high vegetable consumption has been associated with lower risk of cardiovascular disease in humans [] []. Liu et al. Based on this and other researches, the American Heart Association AHA has concluded that a diet high in vegetables and fruits may reduce the risk of cardiovascular disease in humans []. Prevention of cardiovascular diseases has been attributed to regular garlic consumption. Epidemiological studies demonstrate that there is an inverse correlation between garlic consumption and incidence of cardiovascular diseases [3] [74]. Yeh and Liu [] show that garlic extracts and their OSCs have cholesterol and lipid lowering effects by inhibiting monooxygenase and HMG-CoA reductase two key enzymes involved in cholesterol and fatty acid syntesis. Moriguchi et al. Chang et al. Similar to garlic, onions also contain a number of OSCs and flavonoids, such as quercetin, that can reduce the risks for cardiovascular diseases by increasing antioxidant capacity [3] [74] []. Hubbard et al. Platelet aggregation is an important risk for the development of coronary thrombosis and atherosclerosis. Briggs et al. Ried et al. The consumption of leafy vegetables, due to bioactive compounds, increase antioxidant capacity and protect against oxidative stress which play an important role in the pathogenesis of cardiovascular diseases. Another reason is their low sodium, and high calcium and magnesium content [3] [74]. Furthermore that consumption also reduces blood pressure, inhibit platelet aggregation and improve endothelial dysfunction due to their rich inorganic nitrate content []. In diets where the consumption of leafy vegetables is high the rate of cardiovascular diseases is lower comparing with diets with less consumption [3] [74] []. Rastogi et al. Saluk et al. In broccoli, indolecarbinol and sulforaphane, which are hydrolysis breakdown products of glucosinolate glucoraphanin, are thought to be the major bioactive compounds protective against cardiovascular diseases [] []. Jeffery and Araya [] report that indolecarbinol and sulforaphane besides protecting against ischemic damage of the heart also protect against inflammation by inhibiting cytokine production []. Murashima et al. Jorge et al. Guimarães et al. Kwon et al. Legumes are also protective against cardiovascular diseases due to their high saponin and soluble fiber content [2] [3] [74]. Soluble fiber delays gastric emptying, slows glucose absorption and lowers serum cholesterol levels []. In several epidemiologic studies it was observed a positive correlation between increased legume consumption and reduced mortality due to cardiovascular disease [] []. Consumption of legumes reduce the levels of total cholesterol and low-density lipoprotein cholesterol by inhibiting the absorption of bile acid from intestines and by promoting the formation of propionic acid and other short chain fatty acids that inhibit the synthesis of cholesterol []. Nicolle et al. Gramenzi et al. Gilani et al. Their results showed that these glycoside compounds caused a decrease in arterial blood pressure in the rats. Further in vitro studies by the same researchers, demonstrate that the decreased blood pressure observed may be due to the calcium channel blocking action of cumarin glycosides DC-2 and DC-3 from carrots. Dias and Imai [95] highlight the nutritional and health benefits of different vegetables and their dietary fiber, vitamin C, vitamin E, carotenoids, flavonoids, thiosulfates, magnesium, selenium, zinc, and chromium contents, to prevent and reverse diabetes. Besides they also analyzed when we should eat the vegetables, and mainly the effect of eating vegetables before carbohydrates on postprandial blood glucose levels, and glycemic control. Data of these authors shows that eating vegetables before carbohydrates is effective to reduce postprandial hyperglycemia in type 2 diabetes patients, as well as in healthy people. So vegetables should be eaten before carbohydrates at every meal [95]. Carter et al. Khan et al. This result was associated to the positive stimulation of glycogen synthetase and to the suppression of glycogen phosphorylase and some other gluconeogenic enzymes. As menthioned Swiss chard leaves contain syringic acid that have blood sugar regulating properties [91] [92] [93]. Syringic acid was demonstrated to inhibit the activity of α-glucosidase enzyme. When α-glucosidase gets inhibited, fewer carbohydrates are converted to sugars and blood sugar is able to remain more steady []. Garden beet leaves have the same properties, since beet and Swiss chard are both from the Chenopodiaceae family [3] [74]. Yoshikawa et al. Gu et al. In another study in adult patients with type 2 diabetes it was found that consumption of purslane extract significantly reduced HbA1c levels and post-prandial blood glucose []. Alliaceae vegetables are necessary ingredients of a diabetes prevention diet. Garlic lowers blood sugar levels in diabetic patients [] and administration of S-methyl cysteine sulfoxide isolated from onion restrained blood glucose and showed significant hypoglycemic effect in rats [2] [74]. El-Demerdash et al. Other investigations evaluating the hypoglycemic, antioxidant and hepatoprotective potentials of onion show that onion consumption increased the levels of enzymes superoxide dismutase, catalase and glutathione peroxidase [] and reduce insuline resistance []. Onions and other Alliaceae also contain chromium that is linked to diabetes prevention by enhancing insulin receptor kinases []. Clinical surveys on diabetic patients showed that chromium can decrease fasting glucose, ameliorate glucose tolerance and bring down insulin levels. Swamy et al. Nutritionists and dieticians commonly recommend diabetic eating carrots in moderation because they say that carrots contain more sugar than other vegetables. Although carrots are not a negative vegetable for the diabetic since they have fiber-rich fractions that transports a significant amount of polyphenols and carotenoids linked to the fiber matrix; they are relatively low in calories and the glycemic load is only 3 [97]. Carrots when are eaten raw their glycemic effect is lessened further as the body does not absorb all of the calories in raw aliments [3] [74]. Chau et al. Recent research advocates that orange carrot with α- and β-carotene might help diabetics to succeed in their illness [97] []. Purple carrots, rich in anthocyanins and low in carotenoids, were also recently associated with reduction in impaired glucose tolerance [96]. Curcubitaceae is a very important family for diabetics since includes several vegetables with anti-diabetic properties. Bitter gourd Momordica charantia have been intensively studied for its anti-diabetic attributes. Different studies reported hypoglycemic and anti-hyperglycemic properties of bitter gourd [] [] [] []. Clinical surveys on diabetic patients using pulp and juice extracts of bitter gourd were reported to bring down serum insulin levels, to lower fasting blood glucose levels, and to ameliorate glucose tolerance []. Vicine, charantin and polypeptide-p are the principal hypoglycemic bioactive compounds from bitter gourd []. But there are also carotenoids β-carotene, lutein, and zeaxanthin , triterpenoids momordicin , alkaloids and saponins, responsible for their side effect on glycemic control []. Momordicin possess insulin-like activity []. Besides bitter gourd other non-sweet Curcubitaceae that have anti-diabetic properties are ivy gourd Coccinia grandis , snake gourd Trichosantes cucumerina , and ridge gourd Luffa acutangula. In ivy gourd immature fruits have anti-hyperglycemic properties since they help regulate blood sugar levels []. In India they are used to prevent or treat diabetes []. Bioactive compounds in the ivy gourd inhibit glucosephosphatase [] , a liver enzyme involved in the regulation of sugar metabolism. Snake gourd is also considered to be useful in treating type 2 diabetes []. Ridge gourd contains insulin like peptides, and alkaloids that help to lower fasting blood glucose levels [] []. Legumes consumption is also colligated with reduced risk of type 2 diabetes since they are the ideal carbohydrate source [3] [90] []. They are low in glycemic load due to their moderate protein and abundant dietary fiber and resistant starch that is fermented by bacteria in the colon. This chemical composition of legumes decreases the number of calories that can be absorbed which contribute to the control of blood sugar levels. Consumption of a vegetable rich diet has unquestionable positive effects on nutrition and health since vegetables are rich in bioactive compounds such as dietary fiber, vitamins, minerals, and phytochemicals that can protect the human body from several types of chronic and degenerative diseases. Leafy vegetables have the highest ANDI scores compared to other vegetables. The three leafy vegetables families with high ANDI scores are Brassicaceae Chenopodiaceae, and Asteraceae. Leafy and stalk vegetables are fiber sources, rich in important minerals such as calcium, magnesium and iron, and vitamins C, A and riboflavin. In this article it was presented some experimental research evidences that the bioactive compounds are responsible for mitigating some human diseases. Anti-oxidative, anti-carcinogenic, anti-diabetic and cardiovascular disease lowering effects of bioactive compounds of vegetables have been reported. All the different bioactive compounds may contribute to the overall health benefit since each vegetable family and each vegetable contain a unique combination of bioactive compounds. So the health benefit of vegetables should not be linked to only one bioactive compound or one type of vegetable, but rather with a balanced diet that includes more than one type of vegetable. and Ryder, E. Horticultural Reviews, 38, Journal of Nutritional Therapeutics, 1, In: Carbone, K. and Cao, G. HortScience, 35, A Scientific Overview for Health Professionals. Produce for Better Health Foundation, Wilmington DE. The Report of a British Nutrition Foundation Task Force. Blackwell Science, Oxford. International Fruit and Vegetable Alliance, Ottawa, Canada. and Pouchereta, P. Changes in Bioactive Compounds during Lactic Fermentation. Food Research International, , and Goni, I. Food Chemistry, 94, Food Chemistry, , and Dias, J. Economic Botany, 49, Wageningen Academic Publishers, Netherlands. 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