Six types of cancer-fighting vegetables.

Introduction: When it comes to cruciferous vegetables, the keywords that come to mind for most people are "broccoli" and "cancer prevention." In fact, the cruciferous family includes many types of vegetables, and their benefits are not limited to just "cancer prevention." Botanically, the cruciferous family consists of 378 genera and over 3,710 species. The main cruciferous vegetables consumed as food can be categorized into four types: those belonging to the *Brassica* genus, such as cabbage, cauliflower, broccoli, various types of kale, Chinese cabbage, bok choy, rapeseed, mustard greens, and *gai lan*; those belonging to the *Raphanus* genus, such as white radish, green radish, red radish, water radish, and *xinlimei*; some popular wild vegetables, such as shepherd's purse, *zhugecai*, hairy bittercress, field pepperweed, and arugula; and seasonings such as mustard and horseradish. Besides their common attribute of "cancer prevention," these vegetables also have their own unique health benefits.

Mustard greens are rich in calcium. The "China Food Composition Table" shows that every 100 grams of mustard greens contains up to 230 milligrams of calcium, while the same amount of milk contains about 100 milligrams. Not only is the calcium content high, but research also indicates that the absorption rate of calcium from mustard greens by the human body is comparable to that of milk. There are many ways to prepare mustard greens, such as stir-frying with shredded pork, making soups, using them as a filling, or pickling them as a cold dish. When paired with tofu, the calcium-boosting effect is even better.

Golden Thread Mustard Greens in Red Oil

 

Purple cabbage is anti-aging. Purple cabbage is rich in anthocyanins, which are powerful antioxidants that can protect the body from damage caused by free radicals and have anti-aging effects. Purple cabbage has a unique aroma and flavor and can be boiled, stir-fried, eaten cold, or made into pickles. Due to its rich natural pigments, it is a great ingredient for salads or for adding color to Western dishes. When boiling or stir-frying purple cabbage, it is best to add a little white vinegar to prevent it from turning black after being heated.

Gai lan is rich in vitamin C. Gai lan is rich in vitamin C, far exceeding vegetables that are commonly believed to be high in vitamin C, such as spinach and amaranth. In terms of cooking, gai lan is best prepared by quick stir-frying or flash-frying; it should not be overcooked to maintain its beautiful color and crisp texture. However, gai lan has a slightly bitter taste. It is best to blanch it in water before stir-frying, and a little sugar can be added during cooking to mask the bitterness.

Bok choy protects eyesight. Bok choy is a vegetable relatively rich in minerals and vitamins. Its carotene content is 74 times that of Chinese cabbage, which can help protect and improve eyesight. In addition, bok choy is rich in vitamins B1, B6, and pantothenic acid, which can help relieve stress. Eating more helps maintain a calm state of mind. Bok choy should not be eaten raw. When cooking, stir-frying or stewing time should not be too long to avoid nutrient loss.

Cold-dressed Purple Cabbage

 

White radish boosts immunity. As the saying goes, "Eat radish in winter and ginger in summer, and you won't need a doctor's prescription." White radish is rich in vitamin C and trace element zinc, which helps enhance the body's immunity and disease resistance. There are many ways to eat white radish. Besides stewing with meat, it can also be simmered in soup with crucian carp or kelp.

P>Mustard has antibacterial properties. The active substances in mustard can kill pathogenic bacteria such as *Staphylococcus aureus* and inhibit the growth of toxic bacteria such as mold in food. Currently, some antibiotics have added mustard as an ingredient. Mustard is often used as a dipping sauce, for example, added to vinegar for dumplings or soy sauce for sushi. Research has shown that eating broccoli with mustard can enhance its anti-cancer effects.

White Radish and Pork Rib Soup