Broccoli is a form of cruciferous vegetable that is part of the cabbage plant family. High in Vitamin C, low in carbohydrates, broccoli is said to be without fat content and is known widely for its protective and fighting properties in
cancer prevention because they contain plant compounds called glucosinolates.
As the next best source of vitamin C next to citrus fruits, broccoli takes the pride as the most nutritious vegetable with health benefits as a bonus. Along with many other green leafy vegetables, it has added qualities of cancer prevention properties. It alone supplies a large variety of nutrients needed for healthy living and maintaining good health but what sets it apart from all other vegetables is its distinct taste. Broccoli can be sautéed, stir-fried, added to soups and sauces, or even be the main ingredients in many dishes. These are many great ways to consume broccoli, but it is most nutritious when eaten raw. Just as with Brussel sprouts, two or three day old broccoli have been found to provide 20 times the concentration of sulphoraphane glucosinolate as found in adult broccoli.
The variety of benefits that broccoli provides in its raw form include:-
- Rich in vitamins A, C, E, B3, B5, folate, phosphorus, folic acid, calcium, iron and zinc,
- Contributes to keep blood pressure low,
- Enhances prevention of certain types of cancer, immune disorders, digestion and heart disease,
- Possess stress-relieving properties as well as strengthens and boosts energy levels.
Broccoli sprouts contain substantive amounts of a precursor called sulphoraphane glucosinolate (SGS), which is readily broken down into sulphoraphane by the body. Sulphoraphane, a naturally occurring phytochemical compound found particularly in broccoli has been particularly researched for its ability to increase tissue antioxidant defense mechanisms, lowered inflammatory response and improved cardiovascular health which eventually reduces high blood pressure, cardiovascular disease and stroke risks. Working as an indirect helper antioxidant, sulphoraphane has been identified as helping to boost the body’s natural Phase 2 enzyme antioxidant defense systems and detoxifying carcinogens before they can damage cells. Vitamins C and E, being the typical antioxidant molecules, would scavenge for free radical or other oxidant molecule at a time and bind themselves to a free radical molecule; thus rendering the latter harmless while the typical antioxidants are being consumed and would be no longer active although they can be regenerated. Sulphoraphane does not act directly on free radicals but up-regulates the immune defence system, allowing the body itself to fight free radicals. The anti-cancer properties of sulphoraphane are attributed to its remarkable ability to protect cells against oxidants that can damage cell DNA and kill cells.
Upon its release in the gut, sulphoraphane steps up production of the powerful enzymes called glutathione transferases that destroy cancer-causing food substances including those found in heavily barbecued meat. The anti-cancer properties of broccoli not only helps prevent cancer, but may also slow down existing cancers. Japanese researches had demonstrated broccoli’s ability to fight Helicobacteri Pylori, the bacterium responsible for most stomach cancers. Even though we were unable to eradicate H. pylori, to be able suppress it and relieve the accompanying gastritis by means as simple as eating more broccoli sprouts is good news for the many people who are infected. It would be heartening to expect if the broccoli properties can contribute to lowering colon cancer rates in the years to come.
Sulphoraphane not only protects every part of the body including the eyes. Since it lasts longer in the body for between four to five days in the cells, it has great effects on the eye epithelial cells which are very sensitive to damage caused by the oxidants generated by light exposure. The eye has a number of antioxidant functions to reduce damage to the retina, but as people age, this function becomes less efficient. It is believed that this is a major cause of age-related muscular degeneration, the leading reason for blindness among the elderly. People with chronic obstructive pulmonary disease (COPD) could one day benefit from sulphoraphane in broccoli. In COPD, there is critical loss of antioxidant systems, which protect against oxidative stress and inflammation which can be substantially restored with an activator for this pathway.
In addition to all these great revelations of sulphoraphane, it has demonstrated new skills in treating a genetic skin blistering disorder called epidermolysis bullosa simplex (EBS).
Broccoli does not provide any cure for diabetes, but its sulphoraphane can control the damage diabetes inflicts to the heart blood vessels. Sulforaphane is known to produce enzymes that protect the blood vessels and reduce the cell damage by over 70%. Broccoli assists the liver detoxify faster, helps eliminate free radicals and gives that boost to your immune system as you age. In summary, broccoli may help control diabetes and heart related ailments, but you have to include other prevention measures such as exercise, healthy diet and stress control to keep you heart healthy while managing your diabetes.
One must not be ignorant of the how to derive the best properties out of broccoli. Boiling it in the course of cooking ruins its cancer-fighting properties where up to 77 per cent of the chemicals are removed in such event. Instead steaming, microwaving and stir-frying preserved the oxidative substances and are healthier cooking methods for healthy living. Similar loss in cancer-fighting properties are noted for Brussels sprouts, cauliflower and green cabbage; although their loss percentages differ. Storage of these vegetables at room and refrigerator temperature would not have any noticeable effect after seven days. However, on the contrary, do not freeze and thaw the which can result in up to a third of these excellent oxidative compounds being lost. On the other hand glucosinolate level can decline by as much as 75 per cent after the vegetables were finely shredded.
July 19th, 2009 at 7:32 am
[...] are from mushrooms, egg yolks, seafood, poultry, kidney, liver, muscle meats, garlic, onions, broccoli, asparagus, pumpkin seeds, tomatoes including other whole grains and seeds. However, the quantity [...]