Eating broccoli is a great idea, especially if you're diabetic. This hearty, tasty vegetable is a true super food that is rich in dozens of nutrients. In fact, it packs the most nutritional punch of any land vegetable.
Broccoli's noteworthy nutrients include vitamin C, vitamin A (mostly as beta-carotene), folic acid, calcium, and fiber. Broccoli is an important calcium source for those who don't consume dairy products. Calcium does more than build strong bones. Research shows that this mineral may play a role in the control of high blood pressure, and it may work to prevent colon cancer.
Beta-carotene and vitamin C are important antioxidants that have been linked to a reduced risk of numerous conditions, including cataracts, heart disease, and several cancers.
Broccoli's noteworthy nutrients include vitamin C, vitamin A (mostly as beta-carotene), folic acid, calcium, and fiber. Broccoli is an important calcium source for those who don't consume dairy products. Calcium does more than build strong bones. Research shows that this mineral may play a role in the control of high blood pressure, and it may work to prevent colon cancer.
Beta-carotene and vitamin C are important antioxidants that have been linked to a reduced risk of numerous conditions, including cataracts, heart disease, and several cancers.
Broccoli contains chlorophyll and chromium -- two key nutrients that help to reduce insulin resistance and toxicity in diabetics.
Broccoli is a major fiber find. Not only is it a rich source, but half of its fiber is insoluble and half is soluble, helping to meet your needs for both types of fiber. But the story doesn't end with broccoli's rich array of nutrients. Broccoli provides a health bonus in the form of protective substances that may shield you from disease. Botanically, broccoli belongs to the cabbage family, collectively known as cruciferous vegetables.
Broccoli is a major fiber find. Not only is it a rich source, but half of its fiber is insoluble and half is soluble, helping to meet your needs for both types of fiber. But the story doesn't end with broccoli's rich array of nutrients. Broccoli provides a health bonus in the form of protective substances that may shield you from disease. Botanically, broccoli belongs to the cabbage family, collectively known as cruciferous vegetables.
Health organizations have singled out cruciferous vegetables as must-have foods, recommending we eat them several times a week. Why? They are linked to lower rates of cancer. Like all cruciferous vegetables, broccoli contains two important phytochemicals -- indoles and isothiocyanates. Researchers at Johns Hopkins University School of Medicine in Baltimore isolated from broccoli an isothiocyanate, called sulforaphane, that increases the activity of a group of enzymes in our bodies that squelch cancer-causing agents.
Health Benefits of Broccoli
Blood Pressure: Along with a high amount of potassium, Broccoli also contains magnesium and calcium that help regulate blood pressure.
Bone Health: Broccoli contains high levels of both calcium and vitamin K, both of which are important for bone health and prevention of osteoporosis.
Cancer Prevention: Broccoli contains glucoraphanin, which with the body processes into the anti-cancer compound sulforaphane. This compound rids the body H. pylori, a bacterium found to highly increase the risk of gastric cancer. Furthermore, broccoli contains indole-3-carbinol, a powerful antioxidant compound and anti-carcinogen found to not only hinder the growth of breast, cervical and prostate cancer, but also boosts liver function.
Diabetes Prevention & Reversal: Broccoli contains a compound called sulforaphane that encourages production of enzymes that protect the blood vessels, and reduces the number of molecules that cause cell damage. As a result, this can reverse the damage that diabetes inflicts on heart blood vessels. In addition, Broccoli contains chromium, a key mineral that helps the body manufacture glucose tolerance factor (GTF) which helps to metabolize blood sugar. and regulate insulin usage in Type 2 diabetics. As a result, some Type 2 diabetics are able to reverse their diabetes by adding broccoli to their nutritional program.
Diet Aid: Broccoli is high in fiber, which aids in digestion, prevents constipation, maintains low blood sugar, and curbs overeating. Furthermore, a cup of broccoli has as much protein as a cup of rice or corn with half the calories.
Eye Health: Studies have shown that the carotenoid lutein helps prevent age-related macular degeneration and cataracts, as well as possesses anti-cancer effects. Additionally, broccoli is a good source of vitamin A that is needed to form retinal, the light-absorbing molecule that is essential for both low-light and color vision.
Heart Health: The carotenoid lutein may also slow down or prevent the thickening of arteries in the human body, thus fighting against heart disease and stoke. The B6 and folate in broccoli also reduce the risk of atherosclerosis, heart attack, and stroke.
Immune System: One cup of broccoli bolsters the immune system with a large dose of beta-carotene. Trace minerals, such as zinc and selenium, further act to strengthen immune defense actions.
Nervous System: Broccoli contains a high amount of potassium, which helps maintain a healthy nervous system and optimal brain function, as well as promotes regular muscle growth.
Sun Damage: Broccoli is helpful in repairing skin damage thanks to the glucoraphanin it contains which helps the skin to detoxify and repair itself.
Vitamin C: One cup of broccoli contains the RDA of vitamin C, an antioxidant necessary for fighting against free radicals. Moreover, vitamin C is an effective antihistamine for easing the discomfort of the common cold.
Cooking and Preparing Broccoli
In order to get the optimum nutrient benefits from broccoli, choose plants with closely packed heads and dark colored stalks as these will have a high nutritional content. Remember to also include the stems and the leaves for their high fiber and nutrient content. Cooking broccoli tends to destroy its nutrients so it is recommended that you eat it raw or lightly steamed.
You can make a salad by chopping up 1 cup of raw broccoli, adding Romaine lettuce, sprouts and sprinkling a bit of extra virgin olive oil. Add a few crunchy bits of walnuts and enjoy a nutritious and healthy salad.
If you plan to add broccoli to a stir-fry, add them last so that the broccoli is not overcooked -- you want the broccoli to remain firm and bright green in color in order to retain its nutrient benefits.
And, as powerful broccoli is, broccoli sprouts -- which are usually sold next to alfalfa sprouts in grocery stores -- are more than 50 times more packed with sulforaphane than broccoli that's matured.
Studies
To look at the relationship between broccoli sprouts and stress on the body caused by oxidation, researchers randomly selected 81 people with type 2 diabetes to consume 5 or 10 grams of broccoli sprout powder per day, or a placebo containing no supplement. Blood tests showed that health markers significantly improved in those who took the broccoli sprout powder, including decreases in the oxidative stress index, decreased blood levels of oxidized LDL ("bad") cholesterol, and decreased levels of MDA (higher MDA indicates more oxidation). Broccoli sprout powder improved total antioxidant capacity as well. Taking 10 grams of broccoli sprout powder daily led to the largest improvements in measures of oxidative stress, but 5 grams also improved these measures more than placebo. (Eur J Clin Nutr May 11, 2011)
Dr Mingzhan Xue and colleagues from the University of Warwick and University of Essex carried out a complex laboratory study in which sulforaphane was directly applied to blood vessels that had been damaged by high blood sugar levels. It found that the compound reduced the production of potentially damaging molecules called reactive oxygen species. The.research was supported by Juvenile Diabetes Research Foundation International, the Wellcome Trust, and the Biotechnology and Biosciences Research Council. The study was published in the medical journal Diabetes.
Based on a study (documented in the journal Clinical Epigenetics), researchers from the Linus Pauling Institute at Oregon State University discovered that a compound in cruciferous vegetables called sulforaphane helps the body to fight off cancer. That's because the compound works to inhibit enzymes, which are known to work against the ability of certain genes to suppress the development of tumors.
Researchers from the University of Michigan Comprehensive Cancer Center published a study in the journal Clinical Cancer Research showing that sulforaphane was able to kill breast cancer stem cells in mice and in lab cultures, and also prevented new tumor cells from growing.
Recently, a study in the British Journal of Nutrition showed that pairing broccoli with a spicy food containing the enzyme myrosinase seemed to enhance broccoli's cancer-fighting benefits.
Eye Health: Studies have shown that the carotenoid lutein helps prevent age-related macular degeneration and cataracts, as well as possesses anti-cancer effects. Additionally, broccoli is a good source of vitamin A that is needed to form retinal, the light-absorbing molecule that is essential for both low-light and color vision.
Heart Health: The carotenoid lutein may also slow down or prevent the thickening of arteries in the human body, thus fighting against heart disease and stoke. The B6 and folate in broccoli also reduce the risk of atherosclerosis, heart attack, and stroke.
Immune System: One cup of broccoli bolsters the immune system with a large dose of beta-carotene. Trace minerals, such as zinc and selenium, further act to strengthen immune defense actions.
Nervous System: Broccoli contains a high amount of potassium, which helps maintain a healthy nervous system and optimal brain function, as well as promotes regular muscle growth.
Sun Damage: Broccoli is helpful in repairing skin damage thanks to the glucoraphanin it contains which helps the skin to detoxify and repair itself.
Vitamin C: One cup of broccoli contains the RDA of vitamin C, an antioxidant necessary for fighting against free radicals. Moreover, vitamin C is an effective antihistamine for easing the discomfort of the common cold.
Cooking and Preparing Broccoli
In order to get the optimum nutrient benefits from broccoli, choose plants with closely packed heads and dark colored stalks as these will have a high nutritional content. Remember to also include the stems and the leaves for their high fiber and nutrient content. Cooking broccoli tends to destroy its nutrients so it is recommended that you eat it raw or lightly steamed.
You can make a salad by chopping up 1 cup of raw broccoli, adding Romaine lettuce, sprouts and sprinkling a bit of extra virgin olive oil. Add a few crunchy bits of walnuts and enjoy a nutritious and healthy salad.
If you plan to add broccoli to a stir-fry, add them last so that the broccoli is not overcooked -- you want the broccoli to remain firm and bright green in color in order to retain its nutrient benefits.
And, as powerful broccoli is, broccoli sprouts -- which are usually sold next to alfalfa sprouts in grocery stores -- are more than 50 times more packed with sulforaphane than broccoli that's matured.
Studies
To look at the relationship between broccoli sprouts and stress on the body caused by oxidation, researchers randomly selected 81 people with type 2 diabetes to consume 5 or 10 grams of broccoli sprout powder per day, or a placebo containing no supplement. Blood tests showed that health markers significantly improved in those who took the broccoli sprout powder, including decreases in the oxidative stress index, decreased blood levels of oxidized LDL ("bad") cholesterol, and decreased levels of MDA (higher MDA indicates more oxidation). Broccoli sprout powder improved total antioxidant capacity as well. Taking 10 grams of broccoli sprout powder daily led to the largest improvements in measures of oxidative stress, but 5 grams also improved these measures more than placebo. (Eur J Clin Nutr May 11, 2011)
Dr Mingzhan Xue and colleagues from the University of Warwick and University of Essex carried out a complex laboratory study in which sulforaphane was directly applied to blood vessels that had been damaged by high blood sugar levels. It found that the compound reduced the production of potentially damaging molecules called reactive oxygen species. The.research was supported by Juvenile Diabetes Research Foundation International, the Wellcome Trust, and the Biotechnology and Biosciences Research Council. The study was published in the medical journal Diabetes.
Based on a study (documented in the journal Clinical Epigenetics), researchers from the Linus Pauling Institute at Oregon State University discovered that a compound in cruciferous vegetables called sulforaphane helps the body to fight off cancer. That's because the compound works to inhibit enzymes, which are known to work against the ability of certain genes to suppress the development of tumors.
Researchers from the University of Michigan Comprehensive Cancer Center published a study in the journal Clinical Cancer Research showing that sulforaphane was able to kill breast cancer stem cells in mice and in lab cultures, and also prevented new tumor cells from growing.
Recently, a study in the British Journal of Nutrition showed that pairing broccoli with a spicy food containing the enzyme myrosinase seemed to enhance broccoli's cancer-fighting benefits.
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