These vegetables need to be in your diet. They can cut cancer risk, help detox

I had to light a lot of candles last weekend while preparing a super potent cruciferous trifecta of cauliflower, Brussels sprouts and kale. Their aroma filled the room as their healing nutrients cruised through my body. Here is why they have the strong odor and why it’s beneficial to eat them.

The smell

Cruciferous vegetables such as cauliflower, cabbage, kale, broccoli and Brussels sprouts contain glucosinolate, a unique phytonutrient that’s made up of amino acids, glucose, nitrogen and sulfur. Add water while cooking cruciferous vegetable and strong smelling sulfur is released.

We need it. Our bodies contain about 140 grams of sulfur. Two of sulfur’s primary functions are protection against bacteria and toxins, and building connective tissue.

The benefits

Cruciferous vegetables are a rich sources of vitamins A, B, C and K as well as fiber and numerous minerals. But it is the phytonutrients that make them a standout.

When the glucosinolates break down, a group of cancer-fighting nutrients are released. Sulforaphane, di-indolymethane and indole-3-carbinol are the trio that will reduce risk of cancer.

Another plus is that the crucifers promote phase 2 detoxification in the liver. During Phase 2, liver cells add a substance to a toxin or chemical, making it water soluble, harmless and able to be excreted.

It has been suggested that these phytonutrients work synergistically. This means taking a pill with one of these substances will not be as effective as eating the vegetable that contains all three as well as vitamins and minerals. So when you see an ad for a detox type of cleanse, just say no thanks, I’m enjoying my broccoli and it’s getting the job done.

A surprise fact — 100 calories worth of cruciferous vegetables provides 330-500 mg of omega 3 fatty acids, which are crucial for heart health and brain development.

The fix

To maximize nutrition and minimize aroma, cook in as little water as possible.

Dry cooking such as roasting, air fry, baking or a bit of steam is perfect. There is a cruciferous vegetable for every taste. Other members of this healthy group include arugula, bok choy, broccoli, cabbage, collard and mustard greens wasabi and watercress.

Sheah Rarback MS is a nutritionist in private practice in Miami.