Another Reason to Eat Your Veggies

Indole-3-carbinol is one of the many reasons to eat your vegetables. It’s a phytochemical (phyto- meaning “plant”) found in cruciferous vegetables (including broccoli, cauliflower, Brussels sprouts, cabbage and kale). In addition to being a powerful antioxidant, which helps protect all cell structures (including DNA), indole-3-carbinol’s main claim to fame is as an estrogen traffic cop.

Estrogen metabolism is a complex affair. The hormone itself comes in three primary naturally available “flavors” – estrone, estradiol and estriol – and further metabolizes into a variety of compounds with long, formidable names such as 16α-Hydroxyestrone. Some of these compounds are problematic because they’re much more likely to promote the growth of hormone-dependent cancers than other (benign) forms.

Indole-3-carbinol acts as a kind of traffic cop, channeling estrogen metabolism into benevolent pathways and helping to keep it out of the pathways where it may be cancer-promoting.

Both it and its metabolite, DIM (3,3’-Diindolylmethane), have also been shown to inhibit the development of prostate cancer.

There’s no official “minimum daily amount” recommendation for indole-3-carbinol, and it’s difficult to know exactly how much indole-3-carbinol is in each portion of broccoli. But the same can be said of flavanols in cocoa, anthocyanins in blueberries or flavonoids in apples. The point is, indole-3- carbinol is a good thing to get in your diet and an excellent reason to feature cruciferous vegetables on your plate at least once a day.

Both indole-3-carbinol and its even better-absorbed metabolite DIM are available as supplements, usually at a dose of 200 milligrams per capsule and a serving size of one to two capsules daily. If you decide you’d like to supplement, consult with your health professional on the best dose (and best supplement form) for you.

Path of Life makes getting your veggies easy. Their high-quality side dishes are made with clean and simple ingredients, and they are delicious and easy to prepare. Find them at a store near you.