Broccoli, brussels sprouts, cabbage, kale, cauliflower, bok choy and mustard greens are all popular cruciferous veggies. Rich in vitamins, minerals, fiber and sulfur-containing glucosinolates, these veggies have that distinct aroma and bitterness! With food prep, chewing and digestion these glucosinolates are broken down to numerous active compounds like indole 3 carbinol and sulforaphane - both compounds the subject of many research studies for their anti-cancer effects.
🔎Spotlight on Sulforaphane
One of the most powerful food-based anti-cancer compounds.
Improves estrogen metabolism which can help to reduce symptoms of estrogen dominance like PMS, fibroids, breast pain/lumps and hip fat
Boosts liver detox, especially Phase 2.
You can see why cruciferous veggies are encouraged throughout our 10 and 28 day detox challenge!
Which is our favourite cruciferous veg? We don't like to play favourites... but we definitely have one here - broccoli sprouts! The sprouts have 20-30 times more sulforaphane than (adult) broccoli!! That’s why broccoli sprouts are found in the UltraClear Renew protein we use during our 10 and 28 Day detoxes👏
How do you eat broccoli sprouts?? Applying some heat to them before eating can triple the formation of sulforaphane: take about ½ cup of sprouts, submerge in hot water that is about 70C for 10 minutes. Then strain and add to any meal.
💡You can find broccoli sprouts in some local grocery or health food stores. Do you want to learn how to sprout them at home? Reply to this email and let us know!
Protects the liver from damage and promotes liver production of bile. Healthy bile supports fat digestion/absorption, promotes healthy bowel movements and gut microbiome and is an important and commonly slow step in detoxification.
Taking Artichoke leaf extract is the most effective way to get the active compounds and an important ingredient in the detox liver support we love, Advaclear.
Fish is a rich source of protein that's critical for supporting energy, feeling satiated and maintaining blood glucose balance. It also contains anti-inflammatory omega-3, which our modern diets tend to lack (fish oil supplements can be beneficial but consuming fish is best).
Choose fresh, wild-caught fish whenever possible to minimize mercury levels and for greater nutrient intake (when consuming the whole fish) ie. mackerel, sardines, herring, salmon, trout. Smoked or canned fish can be a convenient, back up option.
New to cooking fish? Need recipe ideas? Check out the group* for Fish Friday recipes #fishfriday
Dark Leafy Greens
Dense in fiber, vitamins, minerals and has that key quality of bitterness that promotes optimal liver and gut function.
These beautiful veggies like kale, spinach, chard, and beet greens are packed with calcium, magnesium and potassium for nerve, bone and muscle health and detoxification. When we're low in these minerals we’re more likely to experience fatigue, insomnia, constipation, muscle aches/spasms and low mood.
This famous liver detox herb contains silymarin, the phytonutrient known to be hepatorestorative and protective - meaning it protects the liver and repairs damaged liver cells. Liver cells can get damaged when we lack antioxidants needed to detoxify alcohol, sugar, hormones, medications, certain toxic chemicals or when we're storing too much fat (fatty liver) - basically when the liver is trying to keep up to everyday modern life!
IBS? Leaky gut? Chronic constipation? Gut microbiome imbalance? If so, your liver is working overtime.
Like artichoke, milk thistle also helps the liver produce quality bile which helps with regular bowel movements and fat digestion. That’s why milk thistle is also an important ingredient in our favourite liver/detox formula, Advaclear.