7 vegetables that can help “cut” up to 20% of the risk of colorectal can.cer: The sooner you know, the sooner you benefit!

Cruciferous vegetables are the “sworn enemies” of colorectal cancer. Fortunately, these vegetables are plentiful at markets, easy to find, and inexpensive.

Colorectal cancer is one of the world’s leading “silent killers.” The disease often begins with small polyps in the colon, which gradually develop into malignant tumors. What’s worrying is that colorectal cancer is no longer only a disease of older adults; it is increasingly being diagnosed in people under 50.

The good news is that daily eating habits can make a real difference. A study published in BMC Gastroenterology found that consuming just 20–40 grams of cruciferous vegetables per day (equivalent to half a cup of broccoli or a few leaves of kale) can reduce the risk of colorectal cancer by as much as 20–26%. This is because these vegetables contain glucosinolates, which break down into isothiocyanates—compounds that help detoxify carcinogens, reduce inflammation, and inhibit the growth of cancer cells.

Below are 7 cruciferous vegetables rich in anti-cancer compounds that are easy to add to your daily diet:

1. Broccoli
Broccoli is considered the “star” of the cruciferous family thanks to its high content of sulforaphane—a powerful antioxidant that can inhibit tumor growth. Just 20–40 grams of broccoli per day is enough to provide preventive benefits. It can be boiled, steamed, or prepared as a salad, soup, or stir-fry while retaining much of its nutritional value.

2. Cabbage
Whether green or purple, this familiar vegetable is rich in fiber, flavonoids, and anthocyanins that help fight inflammation, improve digestion, and reduce the risk of colon cancer. Cabbage is also very versatile: it can be eaten raw in salads, pickled, or cooked in soups.

3. Kale
Known as the “queen of leafy greens,” kale is extremely rich in vitamins A, C, and K, as well as carotenoid antioxidants. Studies show that kale not only helps regulate the immune system but also protects the intestinal lining from free-radical damage. Green smoothies with kale, or simply sautéing it with garlic, are ideal ways to enjoy its benefits.

4. Cauliflower
Although it lacks the vibrant green color, cauliflower is also rich in glucosinolates and vitamin C, and low in carbohydrates—making it suitable for a healthy diet. Roasting cauliflower with turmeric and chili powder, or using it as “cauliflower rice” instead of white rice, can diversify meals while supporting colon health.

5. Brussels sprouts
These mini cabbage-like vegetables are high in vitamins K and C, fiber, and antioxidant plant compounds. Research indicates that Brussels sprouts help control inflammation and enhance gut health—key factors in preventing polyps from progressing into cancer. Roasted Brussels sprouts with olive oil, lemon, and garlic are both tasty and gut-friendly.

6. Bok choy
Bok choy is a popular leafy vegetable in Asian cuisine, mild in flavor, easy to eat, and highly nutritious. In addition to fiber, it contains selenium—a mineral involved in DNA protection and reducing the risk of cellular mutations. Stir-frying bok choy with mushrooms or adding it to soups is a great way to reap its health benefits.

7. Collard greens / mustard greens
These greens are rich in fiber, vitamin K, and glucosinolates—compounds proven to help protect against various cancers, including colorectal cancer. Eating them boiled with dipping sauce or stir-fried with garlic may be simple, but they serve as a natural “shield” for the body.

Experts recommend rotating a variety of cruciferous vegetables rather than relying on just one type to achieve the best preventive effect. When combined with regular exercise, adequate sleep, and routine health screenings, the risk of colorectal cancer can be significantly reduced.