Eat three servings of cruciferous vegetables.
from How Not to Die: Daily Dozen by Michael Greger
This type of vegetables may prevent DNA damage, activate defenses against pathogens and pollutants, prevent lymphoma, boost your liver detox enzymes, target breast cancer stem cells, and more. Cruciferous vegetables contain the sulforaphane enzyme that helps protects your brain and your eyesight, reduces nasal allergy inflammation, manages type 2 diabetes, and helps treat autism. It may work as a detoxicant. The healthiest one is probably broccoli, and it’s recommended to eat some every day.
How to Apply This
Examples: Rocket, broccoli, brussels sprouts, cabbage, cauliflower, collard greens, horseradish, kale, radishes, turnip greens.
Daily recommendation: 3 servings per day
Serving size:
- 30-80g chopped
- 12g broccoli or brussels sprouts
- 1 tablespoon horseradish
Note: In order to get sulforaphane (an enzyme that improves many things) from cruciferous vegetables, buy fresh vegetables (not frozen), and eat them fresh or chop them 40 minutes before cooking.
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