Broccoli is known as being one of the world's best super foods. But while everyone knows it's good for you, few know exactly why it's good for you.
If they did, perhaps more people would willingly eat it.
In recent years, broccoli has made the headlines regarding three powerful phytonutrients found in the vegetable, enabling broccoli to provide multiple health benefits to various parts of the body.
Those 3 powerful phytonutrients are:
-- Sulforaphane
-- Indole-3-carbinol (I3C)
-- Diindolylmethane (DIM).
A University of Warwick research team believes sulforaphane could reverse the damage caused by diabetes to the blood vessels. It encourages production of enzymes which protect the blood vessels, and a reduction in high levels of molecules which cause significant cell damage.
The Warwick team, whose work is reported in the journal Diabetes, tested the effects of sulforaphane on blood vessel cells damaged by high glucose levels (hyperglycemia), which are associated with diabetes.
The researchers found that sulforaphane activated a protein in the body called nrf2, which protects cells and tissues from damage by activating protective antioxidant and detoxifying enzymes. Sulphurophane also helps to protect your body from cancer by removing harmful toxins from your body.
Broccoli, Brussels sprouts, cauliflower, cabbage, and kale of the cruciferous (cabbage) family contain Indole-3-carbinol (I3C) and Diindolylmethane (DIM), phytonutrients that have been found to provide protection from certain cancers.
Indole-3-carbinol is a member of the class of sulfur-containing chemicals called glucosinolates that is formed from parent compounds whenever cruciferous vegetables are crushed or cooked. Indole-3-carbinol and other glucosinolates (e.g. sulforaphane) are antioxidants and potent stimulators of natural detoxifying enzymes in the body.
Indole-3-carbinol and other glucosinolates are believed to be responsible for the lowered risk of cancer by increasing the conversion of the bad estrogen (estradiol) to a weaker estrogen (estrone), protecting against breast and prostate cancers.
I3C promotes "good" hormones, while working against destructive ones. The sulforaphane in broccoli also helps to increase the level of enzymes that block cancer, while the beta-carotene in broccoli transforms into vitamin A within the body, providing an effective antioxidant that destroys free radicals (responsible for weakening the defense of cells).
Diindolylmethane (DIM) improves the breakdown and synthesis of substances in the body by improving the balance of testosterone and estrogen (estradiol). One of the many glucosinolates, sulforaphane, found in broccoli, protects the body against colon cancer. Interestingly, the bioavailability of indoles is increased by light cooking (e.g. steaming).
Other Phytonutrients in Broccoli
Broccoli provides a high amount of vitamin C, which aids iron absorption in the body, prevents the development of cataracts, and also eases the symptoms of the common cold.
The folic acid in broccoli helps women sustain normal tissue growth and is often used as a supplement when taking birth control pills and during pregnancies.
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. The potassium in broccoli also aids those battling high blood pressure, while a large amount of calcium helps combat osteoporosis.
If they did, perhaps more people would willingly eat it.
In recent years, broccoli has made the headlines regarding three powerful phytonutrients found in the vegetable, enabling broccoli to provide multiple health benefits to various parts of the body.
Those 3 powerful phytonutrients are:
-- Sulforaphane
-- Indole-3-carbinol (I3C)
-- Diindolylmethane (DIM).
A University of Warwick research team believes sulforaphane could reverse the damage caused by diabetes to the blood vessels. It encourages production of enzymes which protect the blood vessels, and a reduction in high levels of molecules which cause significant cell damage.
The Warwick team, whose work is reported in the journal Diabetes, tested the effects of sulforaphane on blood vessel cells damaged by high glucose levels (hyperglycemia), which are associated with diabetes.
The researchers found that sulforaphane activated a protein in the body called nrf2, which protects cells and tissues from damage by activating protective antioxidant and detoxifying enzymes. Sulphurophane also helps to protect your body from cancer by removing harmful toxins from your body.
Broccoli, Brussels sprouts, cauliflower, cabbage, and kale of the cruciferous (cabbage) family contain Indole-3-carbinol (I3C) and Diindolylmethane (DIM), phytonutrients that have been found to provide protection from certain cancers.
Indole-3-carbinol is a member of the class of sulfur-containing chemicals called glucosinolates that is formed from parent compounds whenever cruciferous vegetables are crushed or cooked. Indole-3-carbinol and other glucosinolates (e.g. sulforaphane) are antioxidants and potent stimulators of natural detoxifying enzymes in the body.
Indole-3-carbinol and other glucosinolates are believed to be responsible for the lowered risk of cancer by increasing the conversion of the bad estrogen (estradiol) to a weaker estrogen (estrone), protecting against breast and prostate cancers.
I3C promotes "good" hormones, while working against destructive ones. The sulforaphane in broccoli also helps to increase the level of enzymes that block cancer, while the beta-carotene in broccoli transforms into vitamin A within the body, providing an effective antioxidant that destroys free radicals (responsible for weakening the defense of cells).
Diindolylmethane (DIM) improves the breakdown and synthesis of substances in the body by improving the balance of testosterone and estrogen (estradiol). One of the many glucosinolates, sulforaphane, found in broccoli, protects the body against colon cancer. Interestingly, the bioavailability of indoles is increased by light cooking (e.g. steaming).
Other Phytonutrients in Broccoli
Broccoli provides a high amount of vitamin C, which aids iron absorption in the body, prevents the development of cataracts, and also eases the symptoms of the common cold.
The folic acid in broccoli helps women sustain normal tissue growth and is often used as a supplement when taking birth control pills and during pregnancies.
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. The potassium in broccoli also aids those battling high blood pressure, while a large amount of calcium helps combat osteoporosis.
Broccoli contains high levels of chromium, which helps to reduce insulin resistance in overweight people and people with Type 2 diabetes.
Like all green vegetables, broccoli contains chlorophyll, one of the most powerful nutrients, especially for people with Type 2 diabetes. Chlorophyll has also been recognized for its anti-inflammatory, anti-mutagenic, and anti-oxidant properties.
Chlorophyll has been cited as strengthening the immune response; therapeutic for inflammation of the ear and the mucous membrane of the nose and sinuses; supportive of normal kidney function; accelerating wound and ulcer healing; and reducing fecal, urinary and body odor in geriatric patients. This makes chlorophyll (within green foods) very beneficial to diabetics as well as non-diabetics.
The vegetable is also fiber-rich, which enhances the gastrointestinal (GI) tract, as well as helping to reduce blood cholesterol levels.
Additionally, the health benefits of broccoli have been linked to preventing and controlling the following medical concerns: Alzheimer's disease, diabetes, calcium deficiencies, stomach and colon cancer, malignant tumors, lung cancer, heart disease, arthritis, and even the aging process.
Grocery Shopping Tips
Always select broccoli that has a deep, dark, green color. The stalks should be firm and not soft.
Yellow and wilted leaves and stalks indicate much loss of nutrient value.
Broccoli is highly perishable.
Do not wash broccoli before refrigerating.
Food Preparation Tips
Some people feel the only way they can stomach broccoli is to smother it with cheese sauce.
But there are other ways to prepare it that are tasty.- Try steamed broccoli with cayenne pepper, garlic or onions
- Try steamed broccoli with orange or yellow bell peppers
- Try steamed broccoli with a small pat of organic butter
- Hide the broccoli in a dish with other ingredients such as a healthy casserole.
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.
Digestion Support: 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. Broccoli helps the body to get rid of the H. Pylori bacteria. This bacterium is responsible for causing peptic ulcers, esophagitis (inflammation of the esophagus or the food pipe), gastritis (inflammation of the stomach), and also increases the person’s risk of getting gastric cancer.
Eye Health: Studies have shown that the carotenoid lutein helps prevent the development of age-related macular degeneration and cataracts, Additionally, broccoli is a good source of vitamin A, which protects the retina from damage and is needed to form retinal, the light-absorbing molecule that is essential for both low-light and color vision.
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.
Digestion Support: 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. Broccoli helps the body to get rid of the H. Pylori bacteria. This bacterium is responsible for causing peptic ulcers, esophagitis (inflammation of the esophagus or the food pipe), gastritis (inflammation of the stomach), and also increases the person’s risk of getting gastric cancer.
Eye Health: Studies have shown that the carotenoid lutein helps prevent the development of age-related macular degeneration and cataracts, Additionally, broccoli is a good source of vitamin A, which protects the retina from damage and 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 Vitamin 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. Broccoli also helps the liver detoxify faster and help eliminate free radicals.
Skin Support: 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. Beta Carotene is another excellent antioxidant that helps eliminate free radicals.
Type 2 Diabetes: Broccoli contains more chromium than any other land vegetable, helping it to reduce insulin resistance and making broccoli one of the key foods to use to fight Type 2 diabetes. In addition, the sulforaphane in broccoli is known to produce enzymes that protect the blood vessels and reduce the cell damage caused by Type 2 diabetes.
Note: There are agencies that claim scientific evidence that broccoli and other cruciferous vegetables lowered the risk for many forms of the disease, such as tumors of stomach, esophagus, lung, oral cavity and pharynx (throat), endometrium , and the pancreas.
How to Eat Broccoli
There are many ways to eat broccoli. However, do not overcook the broccoli! Otherwise, it loses many of its nutrients, especially the Vitamin C and other water-soluble nutrients.
The best ways to eat broccoli include: lightly steaming, raw in a salad, raw as a snack, raw within a green smoothie, and roasted. Also, adding broccoli to pasta, brown rice, a stir-fry, a casserole or soup are other ways to enjoy this super food.
Q: What's your favorite way to eat broccoli? Share it by posting on our Facebook Page.
Tip: When you're steaming the broccoli,, if it loses its bright green color and sturdiness and looks kinda dingy green and limp, then, that means you overcooked the broccoli and killed it!
So, don't overcook this super vegetable if you want to obtain its nutritional benefits.
Did you know that cutting the florets into smaller pieces and the stems into thin slices and letting them sit for 5 to 6 minutes before cooking will enhance their cancer protective properties?
Cutting broccoli into smaller pieces breaks the cells and activates an enzyme called myrosinase. The myrosinase converts some of the sulfur-containing chemicals found in broccoli (call glucosinolates) into other sulfur containing chemicals (called isothiocyanates) which research has shown to contain cancer preventive properties not found in the glucosinolates . Studies have actually pinpointed specific mechanisms, like changes in cellular genetic processes, which are involved in increasing cancer protection.
Since myrosinase is specifically activated by ascorbic acid (vitamin C), sprinkling your sliced broccoli with a little lemon juice, an excellent source of vitamin C, before letting it sit may also help increase myrosinase activity. Once broccoli is heated, even if it is just lightly steamed, the myrosinase enzyme will become inactivated. For this reason, the slicing of broccoli 5-6 minutes before steaming will enable the enzyme to go to work and convert some of the sulfur-containing compounds prior to steaming.
How to Eat Broccoli
There are many ways to eat broccoli. However, do not overcook the broccoli! Otherwise, it loses many of its nutrients, especially the Vitamin C and other water-soluble nutrients.
The best ways to eat broccoli include: lightly steaming, raw in a salad, raw as a snack, raw within a green smoothie, and roasted. Also, adding broccoli to pasta, brown rice, a stir-fry, a casserole or soup are other ways to enjoy this super food.
Q: What's your favorite way to eat broccoli? Share it by posting on our Facebook Page.
Tip: When you're steaming the broccoli,, if it loses its bright green color and sturdiness and looks kinda dingy green and limp, then, that means you overcooked the broccoli and killed it!
So, don't overcook this super vegetable if you want to obtain its nutritional benefits.Did you know that cutting the florets into smaller pieces and the stems into thin slices and letting them sit for 5 to 6 minutes before cooking will enhance their cancer protective properties?
Cutting broccoli into smaller pieces breaks the cells and activates an enzyme called myrosinase. The myrosinase converts some of the sulfur-containing chemicals found in broccoli (call glucosinolates) into other sulfur containing chemicals (called isothiocyanates) which research has shown to contain cancer preventive properties not found in the glucosinolates . Studies have actually pinpointed specific mechanisms, like changes in cellular genetic processes, which are involved in increasing cancer protection.
Since myrosinase is specifically activated by ascorbic acid (vitamin C), sprinkling your sliced broccoli with a little lemon juice, an excellent source of vitamin C, before letting it sit may also help increase myrosinase activity. Once broccoli is heated, even if it is just lightly steamed, the myrosinase enzyme will become inactivated. For this reason, the slicing of broccoli 5-6 minutes before steaming will enable the enzyme to go to work and convert some of the sulfur-containing compounds prior to steaming.
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