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Isothiocyanates

& cruciferous vegetables

Isothiocyanates & cruciferous vegetables
& why we should be eating more of them

​Iso-Whats?
Isothiocyanates (ITCs) are sulphur-containing phytochemicals (aka phytonutrients) that can be found in cruciferous vegetables such as broccoli, cauliflower, kale, cabbage, Brussels sprouts, red cabbage, bok choy. 
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Red cabbage
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Brussels sprouts
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Purple kale
It is thought that isothiocyanates may protect us from free radicals and also help in preventing and even curing some types of cancer. Studies have shown that these phytochemicals have the ability to block chemical carcinogenesis.
​Cruciferous vegetables are well-known for their pungent, gassy odour and bitter taste. It is in fact the sulphur-containing chemicals (thiocyanates) that we have to thank for that. They are present in the vegetable to protect it from pests, bacteria, viruses and fungal infections. Plants usually store their ‘chemical weapons’ in their cells until needed, as in the case of a viral, bacterial or pest attack, and released only when the cells are damaged.
​When we eat cruciferous vegetables, in order for these isothiocyanates to become bioavailable (absorbed and used by the body) first of all the plant cells need to be broken (the raw vegetables need to be chopped or chewed).  When the cells are broken, glucosinolates (precursors of isothiocyanates) are released. These glucosinolates are then changed to isothiocyanates by the enzyme myrosinase also present in the vegetable.
In other words:
Broccoli + chop/chew = glucosinolates
Glucosinolates + myrosinase enzyme = isothiocyanates
 
(We love Isothiocyanates)
​Now there’s only one slight problem and that is the enzyme myrosinase is destroyed by heat and whilst a little may be made in the gut by intestinal bacteria, the myrosinase present in the vegetables does a better job.
 
No myrosinase = no or very little isothiocyanates
 
So cooking your healthy cruciferous veggies is possibly robbing you of a potentially powerful health booster.
So if we shouldn’t be cooking them, how on earth can we consume them? I hear you cry.
Well first off, let me say that fresh, raw broccoli, cauliflower and kale is actually surprisingly ‘less traumatic’ to eat than you might think, in fact I’d go as far as to say that it’s more delicious! There are some really tasty raw recipes such as 'Crunchy Lemony Turmeric Cauliflower' and there are plenty of yummy dressings and dips that you can fix in a couple of minutes that will turn a bowl of broccoli into an unexpected joy! And how about a Raw Kale Salad? (There will be links to these recipes shortly.)
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Kale Chips
Picture
Kale salad
​But not everyone loves chomping down on raw cauliflower, broccoli or Brussels sprouts, tasty dressings or not. I get it. I understand that the idea of eating these gassy veggies in their raw form can seem pretty extreme, especially to a newbie plant-baser.
So what can we do?
Well, quite a lot actually.
​If you chop your cruciferous veggies and then leave them for about 45 minutes before cooking, the veg has time for the myrosinase enzyme to get to work on the glucosinolates and produce the isothiocyanates. (Remember, it’s the isothiocyanates we want.) Then you can cook as you wish as the ITCs (isothiocyanates) aren’t destroyed by heat.
Another way to ensure you’re getting the whole nutrient package when you pile your plate high with cruciferous allies, is to add a myrosinase enzyme-containing food, such as horseradish, mustardseed, or even a small amount of raw cruciferous vegetables. That way the myrosinase present in the raw food can work on the gluconsinolates present in your cooked food.
​
Where there’s a will,  there’s a way! 
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Copyright 2021 Nicki Perkins | www.lovinglyplantbased.com All rights reserved. 
All content, videos and images found on lovinglyplantbased.com may not be reproduced or distributed, unless permitted in writing by Nicki Perkins, lovinglyplantbased.com

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  • Home
    • Who I am and what I do
    • About me
  • Why Plant-based?
    • Vegan v. Plant-based
    • Protein >
      • What is protein? >
        • Amino acids
      • How much protein do we need?
      • Examples of plant-based protein meals
      • Plant-based protein and athletes
      • Protein FAQs
    • Health >
      • Sugar: The legal drug
      • Vitamin B12
      • Vitamin D
      • Iron
      • Calcium
      • The benefits of eating raw
    • Phytonutrients >
      • What colour is your food?
      • Isothiocyanates and cruciferous vegetables
    • Dr. T. Colin Campbell
    • No dairy?
  • Mind, body and soul coaching programs
  • EFT
    • Rosacea Relief
    • EFT resources
  • SKINCARE
    • Skincare Shop
  • Sprouts and microgreens
    • How to grow sprouts
    • Easy mung bean sprouts
    • Easy lentil sprouts
    • Tips for successful sprouting
    • How to grow microgreens
    • How to grow Wheatgrass >
      • Juicing wheatgrass
  • Recipes
    • Plant milks >
      • Almond milk
      • Amaranth milk
      • Brazil nut milk
      • Buckwheat milk
      • Hazelnut milk
      • Hemp milk
      • Macadamia Nut Milk
      • Quinoa milk
      • Toasted Hazelnut milk
      • Toasted Sesame seed milk
      • Sesame seed milk
    • Dairy-free cheese >
      • Basic Cashew Cream Cheese
      • Roasted Garlic & Red Pepper Cream Cheese
      • Cashew and Spring Onion Cream Cheese
      • Roasted Garlic and Chives Cream Cheese
    • Dairy-free Cultured Cheese >
      • Basic Cultured Cashew Cheese
      • Basic Macadamia Nut Cheese
      • Basic Almond Cheese
      • Cashew Chèvre with Lemon Zest
      • Cashew Boursin
      • Almond Chèvre
      • Lemon Zest Almond Cheese
      • Macadamia and Pear Cheese
    • Raw Vegan Crackers >
      • Sprouted Lentil Crackers
      • Sprouted Black Sesame Crackers
      • Almond and Coconut Crackers
      • Sesame Crackers
      • Coconut & Apple Crackers
      • Spicy Flaxseed Crackers
    • Dips >
      • Zucchini & Hemp Hummus
      • Sweet Potato & Garlic Dip
      • Roasted Cherry Tomato Salsa
      • Spinach & Leek Cashew Dip
      • ​Beetroot, Ginger & Garlic Cashew Dip
      • Chickpea Hummus
      • Raw Parsnip Dip
      • Ginger and Sprouted Sunflower Seed Pâté
    • Dressings
    • Breakfast Ideas >
      • Sorghum, hemp and banana pancakes
      • Carob Amaranth Porridge
      • Apple, Oats, Almond Butter
      • Brown Rice and Apple with Hemp and Brazil nut milk
      • Millet and Buckwheat Blueberry Bread Muffins
      • Sweet Potato & Cinnamon Farinata Pancakes
    • Lunch & dinner ideas >
      • Dhal
      • Chickpea Farinata
      • Potato, onion, zucchini & tomato egg-free frittata
    • Veggie burgers >
      • Sprouted lentil, walnut and brown rice burgers
    • Salads & Raw Food >
      • Cheezy Zucchini Noodles
      • Veggie Rolls
      • Mimi's Street Tacos
      • Crunchy Kale Chips
      • Veggie Nori Rolls
    • Soups >
      • Cauliflower, Red Lentil and Potato Soup
      • Black Bean and Corn Soup
    • Desserts >
      • Chocolate Chickpea Truffles
      • Chocolate Mousse
      • Dark Chocolate, Sweet Potato & Black Bean Brownies
    • Smoothies >
      • Blueberry and Hemp Smoothie
      • Purple Passion
      • Orange Joy Smoothie
      • Sweet and Green Smoothie
      • Pretty & Pink
      • Banana Cacao Surprise
  • How to
    • How to juice
    • How to make Rejuvelac
    • How to make Kombucha
    • How to make Kefir
    • How to make Sauerkraut
    • How to make Kimchi
  • Resources
    • Kitchen makeover
    • Books
    • Videos & Documentaries
  • Blog
  • Contact