We all know that getting your five (or more!) per day is important for your overall health, but did you know that certain vegetables produce anti-cancer chemicals?

Cruciferous veg such as cabbage, broccoli and kale can reduce your risk of bowel cancer, according to Cancer Research UK. These humble garden plants can have a major impact on your gut health, altering your intestinal lining as they are digested, and releasing anti-cancer chemicals (indole-3-carbinol).

As with your skin, the surface of your bowel is constantly being regenerated over four or five day cycles. Chemicals in cruciferous veg, according to researchers at the Francis Crick Institute, can help this process and reduce inflammation.

The health benefits of cabbage, broccoli and kale

To get the full benefits of your greens, make sure you don’t overcook them. Reducing the amount of meat you eat and increasing the green veg in your diet is a great way to not only prevent cancer, but also to halt tumour progression.

Cruciferous vegetables are also packed with fibre, vitamins C, E and K, folate and minerals.