Broccoli

Broccoli

Broccoli is a cruciferous vegetable that contains sulforaphane, a sulfur-containing compound which is known to possess potent medicinal properties. A cup of cooked broccoli also contains as much vitamin C as an orange. Aside from this, broccoli is also loaded with vitamins B1, B2, B3 and B6, and essential minerals like iron, magnesium, potassium, and zinc. Broccoli is also highly rich in fiber and is low in calories. Because of its nutritional value, broccoli is considered as a superfood.

Benefits of Broccoli

Broccoli has a number of science-proven health benefits, including:

Cancer Prevention

Broccoli is one dietary source that prevents the development of breast cancer, colon cancer, skin cancer and other types of cancer. Studies show that the large amount of sulforaphane found in the stems of baby broccoli induces programmed cell death and prevents formation and invasion of cancer cells.[1-2] A case-control study in China found that broccoli intake was associated with a 50% reduction in breast cancer risk.[3] In the Nurses’ Health Study, researchers found that 5 or more servings per week of broccoli was associated with a 33% lower risk of non-Hodgkin’s lymphoma.[4]

Sharper Eyesight

There’s no doubt that eyesight gets worse with age, but some substances from broccoli can help decrease the risk of age-related eye problems. Studies show that lutein and zeaxanthin, two carotenoids from broccoli, can help prevent eye disorders including age-related macular degeneration, glaucoma, cataract, night blindness, and other eye diseases.[5-6]

Improved Blood Sugar Levels

Broccoli consumption can help improve blood sugar levels by preventing insulin resistance, a condition wherein the body doesn’t respond to the effects of insulin. Results from a 2012 study published in the International Journal of Food Sciences and Nutrition show that broccoli sprouts powder consumption at 10 grams per day for 4 weeks can help improve insulin resistance in type 2 diabetic patients.[7] Researchers found that after the treatment period, study participants had lower levels of insulin concentrations in the blood, which is indicative of improved blood sugar levels.

Healthy, Younger Skin

Because of its potent anti-oxidant properties, researchers believe that broccoli also has strong anti-aging properties. Studies show that antioxidants such as beta-carotene, vitamin A, vitamin B group, vitamin C, vitamin E, and vitamin K, as well as amino acids and folate, can keep your skin healthy and younger looking by preventing free radical damage and ultraviolet-induced skin damage.[8-9]

Cardiovascular Disease Prevention

Several epidemiological studies revealed that dietary intake of broccoli is associated with reduced risk of deaths related to coronary heart disease.[10-13] According to these studies, sulforaphane in broccoli prevents inflammation and free radical damage within the heart.

Strong Immune System

A high intake of cruciferous vegetables such as broccoli is associated with a reduced risk of infection and other diseases because of its nutritional value, according to a 2014 study published in Preventive Nutrition and Food Science.[14] Other studies also show that broccoli consumption can help strengthen the immune system by modulating a broad range of immune processes, such as activation of the cells of the immune system and production of antibodies that help fight infection and harmful microorganisms.[15-16]

Strong Bones

Broccoli is particularly beneficial for elderly people, pregnant women, and breast-feeding mothers because they are most prone to osteoporosis, calcium deficiency, fractures, and bone disorders. According to a 2011 study assessing the effects of broccoli consumption on bone health, essential minerals like calcium, magnesium, zinc, and phosphorus in broccoli appears to have positive effects on the bones by improving bone mineral density and reducing the risk of bone loss.[17]

Healthy Pregnancy

A 2006 study published in the Journal of Perinatal Education suggests that consumption of broccoli during pregnancy can help prevent birth defects and neurodevelopmental delays.[18] The study also found that broccoli consumption during pregnancy can help enhance iron absorption.

References:

1. Zhang Y, Tang L. Discovery and development of sulforaphane as a cancer chemopreventive phytochemical. Acta pharmacologica Sinica. 2007; 28(9):1343-54.
2. James D, Devaraj S, Bellur P, Lakkanna S, Vicini J, Boddupalli S. Novel concepts of broccoli sulforaphanes and disease: induction of phase II antioxidant and detoxification enzymes by enhanced-glucoraphanin broccoli. Nutrition reviews. 2012; 70(11):654-65.
3. Fowke JH, Chung FL, Jin F, Qi D, Cai Q, Conaway C, Cheng JR, Shu XO, Gao YT, Zheng W. Urinary isothiocyanate levels, brassica, and human breast cancer. Cancer Res. 2003;63:3980–3986.
4. Zhang SM, Hunter DJ, Rosner BA, Giovannucci EL, Colditz GA, Speizer FE, Willett WC. Intakes of fruits, vegetables, and related nutrients and the risk of non-Hodgkin’s lymphoma among women. Cancer Epidemiol Biomarkers Prev. 2000;9:477–485.
5. Delcourt C, Carrière I, Delage M, Barberger-Gateau P, Schalch W, . Plasma lutein and zeaxanthin and other carotenoids as modifiable risk factors for age-related maculopathy and cataract: the POLA Study. Investigative ophthalmology & visual science. 2006; 47(6):2329-35.
6. Gale CR, Hall NF, Phillips DI, Martyn CN. Lutein and zeaxanthin status and risk of age-related macular degeneration. Investigative ophthalmology & visual science. 2003; 44(6):2461-5.
7. Bahadoran Z, Tohidi M, Nazeri P, Mehran M, Azizi F, Mirmiran P. Effect of broccoli sprouts on insulin resistance in type 2 diabetic patients: a randomized double-blind clinical trial. International journal of food sciences and nutrition. 2012; 63(7):767-71.
8. Basavaraj KH, Seemanthini C, Rashmi R. DIET IN DERMATOLOGY: PRESENT PERSPECTIVES. Indian Journal of Dermatology. 2010;55(3):205-210. doi:10.4103/0019-5154.70662.
9. Panizzon R. [Skin symptoms in disorders of vitamin and mineral metabolism]. Therapeutische Umschau. Revue therapeutique. 1995; 52(4):257-63.
10. Yochum L, Kushi LH, Meyer K, Folsom AR. Dietary flavonoid intake and risk of cardiovascular disease in postmenopausal women. Am J Epidemiol. 1999;149:943–949.
11. Genkinger JM, Platz EA, Hoffman SC, Comstock GW, Helzlsouer KJ. Fruit, vegetable, and antioxidant intake and all-cause, cancer, and cardiovascular disease mortality in a community-dwelling population in Washington County, Maryland. Am J Epidemiol. 2004;160:1223–1233.
12. Hung HC, Joshipura KJ, Jiang R, et al. Fruit and vegetable intake and risk of major chronic disease. J Natl Cancer Inst. 2004;96:1577–1584.
13. Cornelis MC, El-Sohemy A, Campos H. GSTT1 genotype modifies the association between cruciferous vegetable intake and the risk of myocardial infarction. Am J Clin Nutr. 2007;86:752–758.
14. Hwang J-H, Lim S-B. Antioxidant and Anti-inflammatory Activities of Broccoli Florets in LPS-stimulated RAW 264.7 Cells. Preventive Nutrition and Food Science. 2014;19(2):89-97. doi:10.3746/pnf.2014.19.2.089.
15. Mora JR, Iwata M, von Andrian UH. Vitamin effects on the immune system: vitamins A and D take centre stage. Nature reviews Immunology. 2008;8(9):685-698. doi:10.1038/nri2378.
16. Wintergerst ES, Maggini S, Hornig DH. Immune-enhancing role of vitamin C and zinc and effect on clinical conditions. Annals of nutrition & metabolism. 2006; 50(2):85-94.
17. Ahmadieh H, Arabi A. Vitamins and bone health: beyond calcium and vitamin D. Nutrition reviews. 2011; 69(10):584-98.
18. Fowles ER. What’s a Pregnant Woman to Eat? A Review of Current USDA Dietary Guidelines and MyPyramid. The Journal of Perinatal Education. 2006;15(4):28-33. doi:10.1624/105812406X151394.