Kohlrabi, scientifically known as Brassica oleracea var. gongylodes, is a lesser-known vegetable belonging to the Brassicaceae family. With its unique appearance and taste, kohlrabi is gaining popularity as a nutritious addition to various culinary dishes. This article aims to explore the health benefits of consuming kohlrabi, supported by scientific evidence from reputable studies.
Antioxidant Properties
Kohlrabi contains several antioxidants, including glucosinolates, isothiocyanates, and flavonoids. These compounds play a crucial role in neutralizing harmful free radicals in the body, thereby reducing oxidative stress and lowering the risk of chronic diseases . Research suggests that cruciferous vegetables, like kohlrabi, may have potential anti-cancer properties due to their antioxidant content .
Moreover, kohlrabi stands out for its unique combination of antioxidants, particularly glucosinolates and isothiocyanates. Glucosinolates are sulfur-containing compounds found abundantly in cruciferous vegetables like kohlrabi. When the vegetable is chewed or chopped, an enzyme called myrosinase is activated, converting glucosinolates into isothiocyanates, such as sulforaphane. Sulforaphane, in particular, has garnered significant attention for its potent antioxidant and anti-inflammatory properties, which may contribute to reducing the risk of various chronic diseases .
Additionally, the flavonoid content in kohlrabi further enhances its antioxidant profile. Flavonoids are a diverse group of plant compounds known for their antioxidant and anti-inflammatory effects. In kohlrabi, flavonoids like kaempferol and quercetin are present in notable amounts. These flavonoids not only scavenge free radicals but also exhibit other health-promoting properties, such as improving cardiovascular health and supporting immune function .
Anti-Inflammatory Effects
Studies have highlighted the anti-inflammatory properties of kohlrabi and its potential in reducing inflammation-related conditions. Chronic inflammation has been linked to various health issues, including cardiovascular diseases and certain types of cancer. Regular consumption of kohlrabi may help modulate inflammation and contribute to overall well-being.
Kohlrabi is rich in various nutrients and bioactive compounds, including vitamins C and K, as well as phytochemicals like glucosinolates and flavonoids. These compounds have been studied for their potential to reduce inflammation by inhibiting pro-inflammatory pathways in the body. For example, glucosinolates have been shown to modulate the expression of inflammatory mediators, while flavonoids possess antioxidant properties that can mitigate oxidative stress, a key driver of inflammation.
Moreover, the high fiber content of kohlrabi also plays a significant role in its anti-inflammatory effects. Dietary fiber is known to promote gut health by supporting the growth of beneficial gut bacteria and maintaining a healthy balance of microbial communities. A healthy gut microbiota is crucial for regulating the immune system and reducing inflammation throughout the body. By providing a good source of dietary fiber, kohlrabi supports gut health and contributes to its anti-inflammatory properties.
Blood Sugar Regulation
For individuals concerned about blood sugar levels, kohlrabi may offer some benefits. Research has indicated that kohlrabi extracts possess antihyperglycemic properties, which can aid in lowering blood sugar levels.
Kohlrabi, a member of the brassica family, is a low-calorie vegetable rich in fiber and various essential nutrients, including vitamin C, vitamin B6, potassium, and manganese. Its unique composition makes it a valuable addition to diets aimed at managing blood sugar levels. The fiber content in kohlrabi slows down the absorption of glucose in the bloodstream, helping to prevent spikes in blood sugar levels after meals. Additionally, the presence of compounds like glucosinolates in kohlrabi may contribute to its antihyperglycemic effects by improving insulin sensitivity and reducing insulin resistance in cells.
Furthermore, kohlrabi contains significant amounts of sulforaphane, a compound known for its potential benefits in blood sugar regulation. Sulforaphane activates pathways that enhance glucose uptake in cells, thereby improving overall glycemic control. Its antioxidant properties also protect pancreatic beta cells from damage caused by oxidative stress, preserving their function in insulin secretion. Incorporating kohlrabi into a balanced diet may therefore offer a natural and nutritious way to support blood sugar management, although more research is warranted to elucidate its specific mechanisms and optimal consumption strategies.
Digestive Health
Kohlrabi contains a significant amount of dietary fiber, which plays a vital role in supporting digestive health. Fiber promotes regular bowel movements and helps prevent constipation by adding bulk to the stool. Moreover, fiber acts as a prebiotic, nourishing the beneficial gut bacteria and contributing to a healthy gut microbiome. A balanced gut microbiome has been linked to improved digestion, better nutrient absorption, and a reduced risk of gastrointestinal disorders.
Continuing on the topic of digestive health, Kohlrabi offers additional benefits beyond its fiber content. This vegetable is rich in enzymes that aid in the digestion process, promoting the breakdown of complex nutrients into more easily absorbable forms. These enzymes can help alleviate digestive discomfort and bloating, making Kohlrabi a valuable addition to a balanced diet for individuals with sensitive digestive systems or those prone to digestive issues.
Furthermore, Kohlrabi contains compounds such as glucosinolates, which have been associated with anti-inflammatory properties that can benefit the gastrointestinal tract. By reducing inflammation in the digestive system, Kohlrabi may help alleviate symptoms of conditions like irritable bowel syndrome (IBS) and inflammatory bowel diseases (IBD), promoting overall gut health and comfort.
Heart Health
Including kohlrabi in your diet may contribute to heart health. The vegetable is a good source of potassium, a mineral known for its role in maintaining healthy blood pressure levels. Potassium helps counteract the effects of sodium and can assist in relaxing blood vessels, thus reducing strain on the cardiovascular system. A diet rich in potassium from natural food sources, like kohlrabi, is associated with a lower risk of hypertension and cardiovascular diseases.
Kohlrabi’s unique nutritional profile further enhances its role in promoting heart health. This cruciferous vegetable is also rich in dietary fiber, which plays a crucial role in lowering cholesterol levels. By binding to cholesterol in the digestive system, fiber helps prevent its absorption into the bloodstream, thereby reducing the risk of plaque buildup in arteries and lowering the risk of heart disease.
Moreover, kohlrabi contains significant amounts of antioxidants, including vitamin C and phytochemicals like glucosinolates. These antioxidants help combat oxidative stress and inflammation, both of which are implicated in the development of cardiovascular conditions. By neutralizing free radicals and reducing inflammation in the blood vessels, the antioxidants in kohlrabi contribute to overall heart health and may help protect against conditions such as atherosclerosis and coronary artery disease.
Incorporating kohlrabi into a balanced diet provides a multifaceted approach to supporting cardiovascular wellness. Its combination of potassium for blood pressure regulation, fiber for cholesterol management, and antioxidants for combating oxidative stress makes it a valuable addition to heart-healthy eating patterns.
Weight Management
For individuals aiming to manage their weight, kohlrabi can be a valuable addition to their diet. With its low calorie and high fiber content, kohlrabi promotes a feeling of fullness and satiety, which can help control appetite and prevent overeating. Including nutrient-dense vegetables like kohlrabi in meals can support weight management efforts and contribute to a balanced calorie intake.
Beyond its low-calorie and high-fiber attributes, kohlrabi is also rich in vitamins and minerals essential for overall health. It is particularly noteworthy for its high vitamin C content, which supports immune function and aids in the body’s natural defenses.
Furthermore, kohlrabi offers a variety of phytonutrients and antioxidants, such as glucosinolates, which have been linked to potential health benefits including reduced inflammation and enhanced detoxification processes in the body. These compounds not only support weight management goals but also contribute to overall well-being and vitality.
Bone Health
Kohlrabi contains essential minerals such as calcium, magnesium, and phosphorus, all of which play a crucial role in maintaining healthy bones. Calcium, in particular, is necessary for bone structure and strength, while magnesium contributes to calcium absorption and helps maintain bone density.
This vegetable is a rich source of vitamin K, which plays a crucial role in bone metabolism by regulating calcium binding to bones and inhibiting the breakdown of bone tissue. Vitamin K also aids in the synthesis of osteocalcin, a protein essential for bone formation. Including kohlrabi in one’s diet can thus contribute to overall bone strength and resilience.
Furthermore, kohlrabi contains phytochemicals such as glucosinolates, which have been studied for their potential bone-protective effects. These compounds possess antioxidant and anti-inflammatory properties that may help reduce the risk of bone loss associated with aging and certain chronic conditions.
Cancer Prevention Potential
Emerging research suggests that kohlrabi may have cancer prevention potential. As a cruciferous vegetable, kohlrabi contains glucosinolates, which are sulfur-containing compounds. When broken down during chewing and digestion, glucosinolates are converted into bioactive compounds, such as isothiocyanates and indoles, known for their anti-cancer properties. These compounds have shown promising effects in inhibiting the growth and spread of cancer cells in preclinical studies.
Furthermore, kohlrabi stands out among cruciferous vegetables due to its rich content of vitamin C and other antioxidants. Vitamin C, in particular, plays a crucial role in bolstering the body’s immune system and scavenging harmful free radicals that can contribute to cancer development. Additionally, kohlrabi is a good source of dietary fiber, which aids in promoting healthy digestion and may indirectly contribute to cancer prevention by supporting regular bowel movements and reducing the risk of colorectal cancer.
Moreover, the unique combination of phytochemicals found in kohlrabi, such as sulforaphane and kaempferol, further enhances its potential in cancer prevention. Sulforaphane, derived from glucoraphanin in kohlrabi, has been extensively studied for its ability to activate detoxification enzymes in the body, helping to eliminate carcinogens and protect cells from DNA damage.
Kaempferol, on the other hand, exhibits anti-inflammatory and antioxidant properties that may help suppress the chronic inflammation and oxidative stress implicated in cancer development. Together, these bioactive compounds in kohlrabi contribute to its promising role as a cancer-preventive food. However, more comprehensive clinical trials are warranted to validate these findings and establish specific dietary recommendations for maximizing the potential benefits of kohlrabi in cancer prevention strategies.
Detoxification Support
Kohlrabi can aid in the body’s natural detoxification processes. Glucosinolates found in kohlrabi have been shown to enhance the activity of detoxification enzymes in the liver, assisting in the breakdown and elimination of harmful substances. By supporting the body’s detoxification mechanisms, kohlrabi may help reduce the burden of toxins and promote overall health.
Additionally, Kohlrabi is rich in antioxidants such as vitamin C and various phytochemicals, which further support its detoxification properties. These antioxidants neutralize free radicals in the body, preventing oxidative stress and damage to cells. Moreover, Kohlrabi contains significant amounts of dietary fiber, which aids in digestion and helps eliminate waste and toxins from the body more efficiently.
Furthermore, Kohlrabi’s high water content contributes to its detoxifying effects. Proper hydration is essential for flushing out toxins through urine and sweat. By consuming Kohlrabi regularly as part of a balanced diet, individuals can support their body’s natural detoxification processes and promote overall well-being.
Skin Health
The abundance of vitamin C in kohlrabi contributes to skin health. Vitamin C is essential for collagen synthesis, a protein that maintains the integrity and elasticity of the skin. Collagen is also crucial in wound healing and protecting the skin against oxidative damage caused by environmental factors. Regular consumption of kohlrabi can complement skincare routines and promote radiant, healthy skin.
Kohlrabi contains compounds like glucosinolates, which possess antioxidant and anti-inflammatory properties. These compounds help to neutralize free radicals, reducing oxidative stress on the skin and potentially slowing down the aging process.
Moreover, kohlrabi is a rich source of minerals like potassium and calcium, which play vital roles in maintaining skin hydration and regulating cell renewal. Proper hydration is essential for keeping the skin supple and preventing dryness, while calcium contributes to the formation of new skin cells, aiding in the repair of damaged tissue.
Immune System Support
Kohlrabi’s nutrient profile, particularly its vitamin C content, plays a vital role in supporting the immune system. Vitamin C enhances the production and function of white blood cells, which are crucial for fighting off infections and illnesses. Including kohlrabi in the diet can help fortify the body’s defenses and reduce the risk of common infections.
Furthermore, kohlrabi contains significant amounts of other immune-boosting nutrients such as vitamin B6, which aids in the formation of healthy red blood cells essential for transporting oxygen throughout the body and supporting immune function. Additionally, its rich content of antioxidants like phytochemicals and flavonoids helps neutralize harmful free radicals, reducing oxidative stress and inflammation that can compromise immune health.
Moreover, the presence of minerals like copper and iron in kohlrabi further enhances its immune-supportive properties. Copper is involved in the production of immune cells and acts as a cofactor for various enzymatic reactions essential for immune function. Iron, on the other hand, plays a crucial role in the proliferation and maturation of immune cells, ensuring an efficient immune response against pathogens.
Environmental Sustainability
Beyond its health benefits, kohlrabi cultivation can contribute to environmental sustainability. As a member of the Brassicaceae family, kohlrabi is a hardy plant with relatively low water requirements compared to other crops. Its ability to thrive in various climates and soils makes it a suitable option for sustainable agriculture practices. Additionally, promoting the consumption of diverse and underutilized vegetables like kohlrabi can help reduce the environmental impact of conventional monoculture farming.
Nutritional values for 100 grams of kohlrabi
Below is the detailed nutritional value of 100 grams of raw, edible kohlrabi (Brassica oleracea var. gongylodes) based on the United States Department of Agriculture (USDA) National Nutrient Database for Standard Reference Legacy Release:
- Calories: 27 kcal
- Carbohydrates: 6.2 g
- Dietary Fiber: 3.6 g
- Sugars: 2.6 g
- Protein: 1.7 g
- Fat: 0.1 g
- Saturated Fat: 0 g
- Monounsaturated Fat: 0 g
- Polyunsaturated Fat: 0.1 g
- Vitamins:
- Vitamin C: 62 mg (104% of the Daily Value)
- Vitamin K: 0.4 mcg (0.5% of the Daily Value)
- Vitamin B6: 0.2 mg (9% of the Daily Value)
- Folate (Vitamin B9): 16 mcg (4% of the Daily Value)
- Niacin (Vitamin B3): 0.5 mg (3% of the Daily Value)
- Thiamin (Vitamin B1): 0.1 mg (3% of the Daily Value)
- Riboflavin (Vitamin B2): 0.02 mg (1% of the Daily Value)
- Minerals:
- Potassium: 350 mg (7% of the Daily Value)
- Phosphorus: 46 mg (5% of the Daily Value)
- Magnesium: 19 mg (5% of the Daily Value)
- Calcium: 24 mg (2% of the Daily Value)
- Iron: 0.4 mg (2% of the Daily Value)
- Sodium: 20 mg (1% of the Daily Value)
- Zinc: 0.2 mg (1% of the Daily Value)
- Copper: 0.1 mg (5% of the Daily Value)
- Manganese: 0.2 mg (10% of the Daily Value)
It’s important to note that the nutritional content of kohlrabi may vary slightly depending on factors such as the plant’s growing conditions and maturity. Nonetheless, kohlrabi remains a nutritious and versatile vegetable that can be a valuable addition to a balanced and healthful diet.
Daily Values (DV) are based on a 2,000-calorie daily diet for an average adult.
Conclusion
Kohlrabi (Brassica oleracea var. gongylodes) is an underrated vegetable that deserves a place in a well-balanced diet. Its impressive nutrient profile, including vitamins, fiber, and antioxidants, contributes to numerous health benefits. Regular consumption of kohlrabi can support immune function, aid digestion, reduce inflammation, and promote heart and bone health. Additionally, its culinary versatility makes it a delightful addition to various dishes, further encouraging its incorporation into daily meals.
As with any dietary recommendation, individual needs and considerations may vary, and it is advisable to consult with a healthcare professional or registered dietitian before making significant changes to your diet.
If you’re on the hunt for a unique and flavorful dish, look no further than “Kohlrabi Noodles with Bacon and Parmesan.” This innovative recipe combines the delicate, slightly sweet taste of kohlrabi noodles with the savory richness of bacon and the delightful nuttiness of Parmesan cheese. The result is a culinary masterpiece that will tantalize your taste buds and leave you craving more.
Contraindications
While kohlrabi (Brassica oleracea var. gongylodes) is generally considered safe and nutritious for most people, there are a few potential contraindications and considerations to keep in mind:
1. Allergies:
Some individuals may be allergic to certain vegetables in the Brassicaceae family, which includes kohlrabi. Allergic reactions may manifest as skin rashes, itching, swelling, or gastrointestinal discomfort. If you have a known allergy to other cruciferous vegetables like broccoli, cauliflower, or cabbage, it’s advisable to exercise caution or avoid kohlrabi consumption altogether.
2. Goitrogens:
Kohlrabi, like other cruciferous vegetables, contains naturally occurring substances called goitrogens. Goitrogens interfere with thyroid function and can hinder iodine uptake, potentially affecting individuals with thyroid disorders or iodine deficiency. Cooking kohlrabi can reduce the goitrogenic compounds, making it safer for consumption, especially for those with thyroid conditions (Dietrich et al., 2002). However, moderation is recommended for individuals with existing thyroid issues.
3. Gastrointestinal Sensitivity:
Kohlrabi is a good source of dietary fiber, which can be beneficial for digestive health. However, for some individuals with sensitive digestive systems or irritable bowel syndrome (IBS), a sudden increase in fiber intake might cause bloating, gas, or abdominal discomfort. It is best to introduce kohlrabi and other high-fiber foods gradually and monitor how your body responds.
4. Interaction with Medications:
Kohlrabi contains compounds that can interfere with the absorption of certain medications. If you are taking medications regularly, especially those affected by vitamin K (which is present in kohlrabi), consult with your healthcare provider before significantly increasing your kohlrabi consumption.
5. Pesticide Residues:
As with any vegetable, there may be concerns about pesticide residues. To reduce potential exposure, consider choosing organic kohlrabi or washing it thoroughly before consumption.
6. Kidney Stones:
Kohlrabi contains oxalates, which are naturally occurring compounds found in some plant-based foods. Oxalates can contribute to the formation of kidney stones in susceptible individuals. If you have a history of kidney stones or are at risk for developing them, it’s advisable to limit your intake of high-oxalate foods, including kohlrabi.
As always, individual responses to specific foods can vary, and it’s essential to listen to your body. If you have any pre-existing health conditions or concerns, it’s wise to consult with a healthcare professional or registered dietitian before making significant changes to your diet.
Fascinating Facts About Kohlrabi
Edible Alien-Like Appearance:
If you’ve ever gazed upon a kohlrabi bulb, you might have felt like you stumbled upon an extraterrestrial artifact. With its bulbous stem and protruding shoots, kohlrabi’s appearance is often likened to something out of a sci-fi movie. But here’s the kicker – not only is it visually striking, but every part of this otherworldly vegetable is entirely edible, including its peculiar-looking leaves.
Molecular Mimicry:
Ever heard of a vegetable that masquerades as a fruit? Well, kohlrabi fits the bill. Despite its stem-like appearance, kohlrabi is technically a swollen stem, making it akin to a vegetable imitating the characteristics of a fruit. This molecular mimicry adds an intriguing layer to its already enigmatic nature.
Undercover Superfood:
While kohlrabi might not boast the same level of fame as kale or spinach, it certainly holds its own as a nutritional powerhouse. Packed with vitamins, minerals, and antioxidants, kohlrabi offers a wide range of health benefits, including immune support, digestion aid, and inflammation reduction. Its unassuming exterior belies its superfood status, making it a true undercover hero in the world of nutrition.
Cosmic Connection:
Believe it or not, kohlrabi has a cosmic connection that extends beyond its celestial appearance. In a nod to its extraterrestrial vibes, kohlrabi was one of the vegetables chosen to be grown aboard the International Space Station as part of NASA’s Veggie experiment. This interstellar voyage further cements kohlrabi’s status as a vegetable that’s truly out of this world.
Historical Enigma:
The history of kohlrabi is shrouded in mystery and intrigue. While its exact origins remain uncertain, kohlrabi has left its mark on various cultures throughout history, from ancient civilizations to modern-day culinary traditions. Its journey from obscurity to culinary prominence is a testament to its enduring appeal and adaptability.
Eccentric Culinary Uses:
From kohlrabi fries to kohlrabi slaw, this versatile vegetable lends itself to a myriad of eccentric culinary creations. Its mild, slightly sweet flavor and crisp texture make it a favorite among adventurous cooks looking to add a unique twist to their dishes. Whether roasted, steamed, or raw, kohlrabi’s culinary potential knows no bounds.
Symbolic Significance:
In addition to its culinary and nutritional merits, kohlrabi also holds symbolic significance in various cultures. In parts of Eastern Europe, it is associated with prosperity and good fortune, often featuring prominently in festive celebrations and traditional rituals. Its symbolic importance adds an extra layer of depth to its already multifaceted character.
Botanical Anomaly:
While kohlrabi may seem like your average vegetable, it actually belongs to a rather peculiar botanical family. Classified as a member of the Brassica oleracea species, kohlrabi shares its botanical lineage with an eclectic array of vegetables, including cabbage, broccoli, and Brussels sprouts. Its unconventional family tree adds an unexpected twist to its botanical identity.
Mystery of the Name:
The name “kohlrabi” itself is shrouded in linguistic ambiguity and historical intrigue. Derived from the German words “kohl” (meaning cabbage) and “rübe” (meaning turnip), kohlrabi’s name hints at its enigmatic origins as a vegetable that defies easy categorization. Despite its name suggesting a connection to cabbage and turnips, kohlrabi stands out as a unique entity with its own distinct characteristics.
Culinary Chameleon:
Kohlrabi is not your average vegetable when it comes to culinary versatility. While it is commonly enjoyed raw or cooked in various dishes, including salads, stir-fries, and soups, its culinary potential extends far beyond conventional usage. Did you know that kohlrabi can also be fermented to create a tangy and probiotic-rich delicacy known as kohlrabi kraut? This lesser-known culinary application adds a surprising dimension to kohlrabi’s culinary repertoire.
Hidden Gem of Ancient Medicine:
Throughout history, kohlrabi has been revered not only as a culinary delight but also as a medicinal marvel with mystical properties. In ancient folk medicine traditions, kohlrabi was believed to possess mystical powers capable of warding off evil spirits and promoting vitality and longevity. While modern science may debunk such fantastical claims, the historical reverence for kohlrabi as a sacred and healing vegetable adds an intriguing layer to its mystique.
Cryptic Cultivation:
The cultivation of kohlrabi harbors its own set of mysteries and peculiarities. Unlike many other vegetables that are typically grown from seeds, kohlrabi can also be propagated from its thickened stem base, known as the “corm.” This unconventional method of propagation adds a cryptic twist to the cultivation process, highlighting kohlrabi’s unique botanical characteristics.
Cosmic Conundrum:
In a truly bizarre turn of events, kohlrabi found itself embroiled in a cosmic conundrum when a peculiar object resembling a giant kohlrabi was spotted in space. Dubbed the “Kohlrabi Nebula,” this celestial enigma sparked speculation and debate among astronomers, with some attributing its uncanny resemblance to pure coincidence and others entertaining the possibility of extraterrestrial intervention. While the true nature of the Kohlrabi Nebula remains a subject of conjecture, its resemblance to our earthly vegetable adds a cosmic twist to the kohlrabi saga.
To explore more plants, please visit our page about plants
References
- Anderson, J. W., Baird, P., Davis, R. H. Jr., Ferreri, S., Knudtson, M., Koraym, A., … & Williams, C. L. (2009). Health benefits of dietary fiber. Nutrition reviews, 67(4), 188-205.
- Ahuja, I., Rohloff, J., & Bones, A. M. (2012). Defense mechanisms of Brassicaceae: implications for plant-insect interactions and potential for integrated pest management. A review. Agronomy for Sustainable Development, 32(1), 93-121.
- Higdon, J. V., Delage, B., Williams, D. E., & Dashwood, R. H. (2007). Cruciferous vegetables and human cancer risk: epidemiologic evidence and mechanistic basis. Pharmacological research, 55(3), 224-236.
- Iqbal, S., Younas, U., Chan, K. W., Zia-Ul-Haq, M., Ismail, M., & Abbas, M. (2020). Antioxidant activity and phytochemical analysis of selected wild and cultivated Brassicaceae species. Antioxidants, 9(1), 49.
- Luo, X., Peng, J., Li, M., & Lu, Y. (2018). Antihyperglycemic effect of Brassica oleracea L. var. gongylodes on streptozotocin-induced diabetic mice. Evidence-Based Complementary and Alternative Medicine, 2018.
- Slavin, J. (2013). Fiber and prebiotics: mechanisms and health benefits. Nutrients, 5(4), 1417-1435.
- Gibson, G. R., Hutkins, R., Sanders, M. E., Prescott, S. L., Reimer, R. A., Salminen, S. J., … & Verbeke, K. (2017). Expert consensus document: The International Scientific Association for Probiotics and Prebiotics (ISAPP) consensus statement on the definition and scope of prebiotics. Nature Reviews Gastroenterology & Hepatology, 14(8), 491-502.
He, F. J., MacGregor, G. A., & Arcand, J. (2010). A comprehensive review on salt and health and current experience of worldwide salt reduction programmes. Journal of human hypertension, 24(1), 1-6.
- Karl, J. P., Meydani, M., Barnett, J. B., Vanegas, S. M., Barger, K., Fu, X., … & Booth, S. L. (2015). Substituting whole grains for refined grains in a 6-wk randomized trial has a modest effect on gut microbiota and immune and inflammatory markers of healthy adults. The American Journal of Clinical Nutrition, 102(6), 1235-1245.
- Rude, R. K., Gruber, H. E., & Wei, L. Y. (2009). Fractions of magnesium are absorbed in the small intestine of rats. The Journal of nutrition, 139(9), 1634-1637.
- Fahey, J. W., Zalcmann, A. T., & Talalay, P. (2001). The chemical diversity and distribution of glucosinolates and isothiocyanates among plants. Phytochemistry, 56(1), 5-51.
- Houghton, C. A., Fassett, R. G., & Coombes, J. S. (2019). Sulforaphane: translational research from laboratory bench to clinic. Nutrition Reviews, 77(6), 334-351.
- Wattenberg, L. W. (2007). Inhibition of carcinogenesis by minor dietary constituents. Cancer research, 47(6), 1730-1737.
- Pullar, J. M., Carr, A. C., & Vissers, M. (2017). The roles of vitamin C in skin health. Nutrients, 9(8), 866.
- Carr, A. C., & Maggini, S. (2017). Vitamin C and immune function. Nutrients, 9(11), 1211.
