Research continues to prove how healthy food positively affects the body. And the many health benefits of broccoli are no exception. A member of the cabbage family, broccoli is closely related to cauliflower. Broccoli sprouts have also recently become popular as a result of research uncovering their high concentration of the anti-cancer phytonutrient, sulforaphane. Sulforaphan has the ability to significantly improve your blood pressure and kidney function by normalizing a process called DNA methylation.
Broccoli could also help solve the seemingly epidemic of vitamin D deficiency. When large supplemental doses of vitamin D are needed to offset deficiency, ample supplies of vitamin K and vitamin A help keep our vitamin D metabolism in balance. Broccoli has an unusually strong combination of both vitamin A (in the form of beta-carotene) and vitamin K. For those who need to rebuild vitamin D stores using vitamin D supplements, broccoli may be an ideal food to include in the diet.
Health Benefits of Broccoli: Sulforaphan – A Powerhouse
Sulforaphane is an organic sulfur compound found in cruciferous vegetables, including broccoli, Brussels sprouts, cabbage, cauliflower, horseradish, and arugula with broccoli sprouts being the best source.
Sulforaphane has also been shown to have antimicrobial properties. Sulforaphane kills cancer stem cells, which can slow tumor growth. It normalizes DNA methylation, which plays a role in a number of diseases, including hypertension, kidney function, gut health and cancer.
Sulforaphane has shown promise for improving some behavioral symptoms of autism. This is according to the results of a small clinical trial led by researchers from Johns Hopkins University School of Medicine in Baltimore, MD, and Massachusetts General Hospital for Children.
More research shows that broccoli is helpful in the prevention of heart disease, osteoarthritis, allergies, diabetes, eye health and can combat exposure to environmental pollutants.
Stimulating a variety of antioxidant defense pathways in the body that can directly reduce oxidative stress, sulforaphane seems to slow down the decline in the immune system that occurs with age. This may suggest that eating vegetables that contain sulforaphane, such as broccoli, could beneficially slow down the aging process and help the body to age gracefully.
Broccoli May Reduce Risk of Fatty Liver Disease and Liver Cancer
Broccoli may also be an important food intervention for those with non-alcoholic fatty liver disease (NAFLD). NAFLD affects approximately 25 percent of Americans, including children. NAFLD is an excessive accumulation of fats in your liver in the absence of significant alcohol consumption.
The over-consumption of net carbs, especially fructose from processed foods, soda, and juices, is strongly associated with NAFLD. Untreated NAFLD can definitely raise your risk of liver cancer.
The results of a 2016 animal study showed that long-term consumption of broccoli may reduce your chances of developing fatty liver and liver cancer caused by the standard American diet by lowering triglyceride levels in your liver.
More Health Benefits of Broccoli
- 2x the vitamin C of an orange
- contains selenium, a mineral found to have anti-cancer & anti-viral properties
- 100 calories of broccoli contains 11.2 grams of protein
- rids the body of H. pylori
- high levels of absorbable calcium & vitamin K
- anti-inflammatory
- prevents constipation
- maintains low blood sugar
- keeps body less acidic
- purifies blood
- highest levels of certain glucosinolates
- activates tumor suppressor genes
- reduces risk of breast cancer
- rich in potassium
- repairs skin damage from UV radiation
- reduces osteoarthritis
- rich source of fiber, beta carotene & folate
Health Benefits of Broccoli
Is Broccoli Goitrogenic
Because of the super heath benefits of broccoli, it is certainly a vegetable that should be included in your diet as often as possible. However, many people are concerned about consuming it since broccoli is sometimes referred to as a “goitrogenic” food. Yet, contrary to popular belief, according to the latest studies, foods themselves—broccoli included—are not “goitrogenic” in the sense of causing goiter whenever they are consumed, or even when they are consumed in excess. In fact, most foods that are commonly called “goitrogenic”—including broccoli, kale, and cauliflower—do not interfere with thyroid function in healthy people even when they are consumed on a daily basis. If one does have thyroid concerns, steaming broccoli may be the best way to consume broccoli. With respect to the health of the thyroid gland, all that can be contained in a food are nutrients that provide us with a variety of health benefits but which, under certain circumstances (e.g. thyroid concerns), can also interfere with thyroid function.
Research indicates steaming mature broccoli spears for three to four minutes (no more) will definitely increase the available sulforaphane content by eliminating epithiospecifier protein — a heat-sensitive sulfur-grabbing protein that inactivates sulforaphane — while still retaining the enzyme myrosinase, which converts glucoraphanin to sulforaphane. The latter is important because, without myrosinase, your body is unable to absorb the sulforaphane.
Some studies indicate that 2-3 cups of broccoli is needed on a daily basis in order to receive some of the major health benefits that broccoli provides. Even at 3 cups, the caloric intake would only consist of about 132 calories.
Broccoli & Pear Juice Recipe
Ingredients
3 cups organic broccoli florets
4 medium sized organic apples, chopped
4 medium sized organic pears, chopped
1 1/4 tsp Himalayan salt
1 cup crushed ice (purified water)
Thoroughly wash all fruit. Combine all ingredients together in a high speed blender and blend till smooth. Pour equal quantities of juice in 4 individual glasses. Serve immediately.
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†Results may vary. Information and statements made are for education purposes and are not intended to replace the advice of your doctor. Oasis Advanced Wellness/OAWHealth does not dispense medical advice, prescribe, or diagnose illness. The views and nutritional advice expressed by Oasis Advanced Wellness/OAWHealth are not intended to be a substitute for conventional medical service. If you have a severe medical condition or health concern, see your physician of choice.
