Boosting Brassicas for Hormonal Health - She Runs Eats Performs

Episode 20

Published on:

16th Mar 2023

HWHR Boosting Brassicas for Hormonal Health

Support balancing female hormones with brassica vegetables as part of your food plan. To help you choose natural plant foods to support your mid-life symptoms we are going to give you a snap-shot of … Boosting Brassicas for Hormonal Health … we’ll talk about:

·      Why Brassicas are supportive of health, especially hormonal health

·      How you can maximise their nutritional properties to get the best from them

·      Ideas for your food plan

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Brassicas - people either love them or hate them as they sometimes have a slightly bitter taste. There’s lots you can do to make them palatable and easy to include in your food plan, and it’s worth it as there are so many health benefits from eating them. 


Nutrient Value of Brassicas include Vitamin C, K, A, B9 (folate) as well as being rich sources of potassium and phosphorus and contains smaller amounts of calcium, magnesium iron and zinc.

Brassicas are a good source of FIBRE which is important for the digestive system and will help you have regular bowel movements which is important for many reasons but will help with the elimination of excess hormones.

The Brassicas – An Undervalued Nutritional and Health Beneficial Plant Family a joint publication from The James Hutton Institute, Dundee and Herriot Watt University in Edinburgh. At the end of the pdf you’ll find some tables which list nutrient content of the different vegetables in this category.


What is it about brassica vegetables that is known to be supportive for hormone balance?


How to maximise the nutritional properties of brassicas with preparation and cooking methods.


Should we buy fresh or frozen?


Should we be concerned about packaged brassica vegetables and how should we store them at home?


How to cook brassicas to preserve nutrient status.


Introducing the HEALTHY WOMAN HEALTHY RUNNER PROGRAMME and an invitation to book a free DISCOVERY CALL.


Food tips on how to add brassicas into your food plan. We share ideas for raw and cooked dishes: soups, salads, and side dishes. We and talk about goitrogens in brassicas and the potential impact on thyroid health.



Any soup can be enhanced by adding some shredded greens like kale or broccoli or maybe tender stem.  Add just before serving so the brassica vegetables are gently cooked.



Use a base of watercress and rocket with shredded cabbage and slices of radishes and top with sprouted broccoli seeds.

Steam some broccoli florets and keep in fridge to add to a superfood salad.

Favourite salads of ours are Kale, Avocado with Sun Dried Tomatoes or a raw Cauliflower Tabouleh.


Karen’s stir fry and steam cooking makes a delicious side dish of brassica vegetables.


Introducing Microgreens as a way of boosting nutrients. Beyond Microgreens sell products like Broccoli Boost and Radish Boost. They are a US based but health food suppliers sell their products around the world.

They also have some great blogs explaining about the nutritional properties of brassicas and how to grow your own sprouts.



We suggest adding some of the brassicas to your shopping list and aiming for 3 portions of these vegetables every day …  we hope we’ve given you all some tips on how to get the best out of eating brassica vegetables.

If you would like to find out more about our Healthy Woman Healthy Runner Programme please book a FREE Discovery Call

Related Topics:

Love Your Liver

Hormone Health in Mid-Life

Perimenopause and Performance


The suggestions we make during this episode are for guidance and

advice only, and are not a substitute for medical advice or treatment.

If you have any concerns regarding your health, please contact

your healthcare professional for advice as soon as possible.

Aileen Smith and Karen Campbell host RUNNERS HEALTH HUB. A place for like-minded female runners who are looking for simple ways to support running performance, energy, endurance, and general great health.

if this is your first time your show and you’d like to know more about us and She Runs Eats Performs please check out our TRAILER.

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Happy Running!

Aileen and Karen 

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About the Podcast

She Runs Eats Performs
for mid-life female runners of all abilities
Are you confused about the science around nutrition for runners? Listen in to learn about the WHY, HOW, WHAT, and WHEN of eating to fuel your running performance.

We are here to help you translate sports nutritional science, into easy to apply tips and plans, helping you enjoy peak running performance. We focus on the FEMALE FACTORS every mid-life woman needs to know to be a healthy runner.

About your host

Profile picture for Aileen Smith

Aileen Smith

Nutritionists, Educators, Podcasters, Runners and Friends

We have a love of running and a passion for nutrition, delicious food and healthy living. She Runs Eats Performs for female runners of all abilities who are looking for simple ways to improve their running performance and their health with nutrition and lifestyle.
We enjoy sharing our nutritional expertise, reviewing the latest sports science and most of all helping you to take easy action so you can enjoy your running life to the full.
We are here to help you achieve great health and good shape whilst staying injury-free with easy-to-understand sports nutritional concepts and easy-to-implement tips and plans.

Aileen and Karen are BANT and CNHC Registered Nutritional Therapists.