Superfood Profile: Broccoli
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The health benefits of broccoli, or "Brocollo" as it is called in Italy
where it was originally cultivated, would put to shame even the most exotic
and healthy agricultural products including carrots. The health benefits of
broccoli can, however, be taken for granted for one reason: it can emit a
strong sulfuric odor while being cooked so some people get turned off, which
can lead them to ex-out this homely vegetable from their most favored list,
unless of course they are fully aware of its many health benefits.
The health benefits of broccoli have been highlighted by the American
Journal of Clinical Nutrition, the Journal of the American Medical Association,
and the Harvard School of Public Health when they cited (in separate instances)
the health benefits of broccoli particularly in fighting colon cancer and
minimizing cataracts of the eye.
Its accolades notwithstanding, the health benefits of broccoli are not the only things that should encourage
you to devour this more colorful relative of the cauliflower (both
vegetables belong to the cabbage family).
Looking at this flower-like vegetable alone can already evoke a visual
excitement that comes even without the knowledge of the health benefits of
broccoli. Its vibrant green color is a major clue that can be good for the body.
And it can be good for you in more ways than one, by not only in preventing serious
illnesses but also in promoting healthy
weight loss.
Fiber: Digestion and Weight Loss
Many of the health effects of broccoli can
be sourced from the fiber content of its spears nutriet rich, low-calorie. Thinly-sliced and steamed
broccoli spears can be a healthy snack for children or for those who are into
a weight loss program. Its high fiber content also works wonders for the digestive system
and the cleanliness of the intestines.
Isothiocyanates: General Cancer Prevention
Other health benefits of broccoli (particularly its cancer-fighting properties)
comes from the chemical-Isothiocyanates- which, as Dr.Paul Talalay of the Johns
Hopkins University of Medicine in Baltimore , Maryland found out, is responsible
for stimulating the production of substances that fights cancer. These substances---also
known as phase two enzymes---neutralize substances that can potentially
cause cancer even before they can damage the body’s healthy cells.
Phytonutrients: Breast Cancer Prevention (like indoles and sulforaphane)
Women can benefit from a healthy amount of broccoli in their diets due
to the phytonutrients that it contains aiding in the prevention of breast cancer. The phytonutrient
content of broccoli, specifically indoles and suolforaphane, work two ways:
- They help in the deactivation of 4-hydroxysterone, an estrogen metabolite that
encourages the growth of tumor in breast cells that are sensitive to estrogen.
- It increases the level of estrogen that protects the body from cancer.
While these phytonutrients decrease a woman’s chances of getting
breast cancer, Indole-3-carbinol is also effective in suppressing the metastasis
of cancerous cells to other body parts. Sulforaphane, on the other hand, increases
the enzymes that help in detoxifying the body of carcinogenic substances and even
offers protection to people with genes that are susceptible to colon cancer.
Glutathione: Antioxidants and DNA Synthesis
If you think that’s all there is to the health benefits of broccoli then
you’re wrong. Broccoli contains the antioxidant glutathione which helps in
the metabolism of nutrients and cell regulation. Some people take in glutathione
in supplement form but it may not be as effective as the natural substance found
in the broccoli, which, when combined with glutamate, cysteine and glycine, can be
a powerful antioxidant known as glutathione peroxidase. Among the most
important health benefits of broccoli are immune system enhancement and synthesis
of the DNA. This health benefit of broccoli is made possible through glutathione peroxidase.
Vitamin C: Prevent Heart Attack and Stroke
One of the simplest and most common substances responsible for the health
benefits of broccoli is Vitamin C. Unknown to most people, broccoli has a higher
Vitamin C content than an orange (120mg from broccoli leaves and 87mg from broccoli florets vs 50g in orange).
If you want to get the maximum health benefit
from broccoli then it is best to take in both the leaf and the florets. The stem
is also a very healthy part of the vegetable, but it does not have Vitamin C content.
Beta Carotene: Powerful Immune Building
If you are tired of eating carrots then don’t fret because there is an
alternative source of beta carotene. One of the health benefits of broccoli is
its ability to strengthen the body’s immune system and protect it from carcinogens
and free radicals. This is partially due to the beta carotene content of broccoli
(glutathione also does this).
These are just some of the substances that are responsible for the health benefits
of broccoli. Some of these substances like fiber are also responsible for the ability
of broccoli in helping people with weight loss problems. Among the illnesses that
can be prevented or healed due to the health benefits of broccoli are:
- Breast cancer
- Colon cancer
- Stomach tumors
- Lung cancer
- Bladder cancer
- Ovarian cancer
- Prostate cancer
To get the most health benefit from broccoli, you need to choose the freshest
broccoli that is organically-grown if at all possible. The health benefits of broccoli
can also be maximized by steaming the vegetable instead of boiling it. Research also
shows that the more processing it undergoes, the lesser the health benefits of broccoli
in terms of phytonutrients which gets destroyed during boiling process. This is true
of most foods that grow naturally from the earth.
If you want to get all of the health benefits of broccoli then try to eat it raw or
stir fried. You can get most of the health benefits of broccoli by mixing raw broccoli
with the Asian fruit pomelo or Chinese grapefruit. This is also a good food idea for
those who want to achieve weight loss. You can also get most of the health benefits
of broccoli by adding it as a main ingredient in pasta.
The health benefits of broccoli should be made known to people who want to achieve
weight loss as well as good health. The health benefits of broccoli should also be
emphasized for people who are at medium to high risk develping various types of cancer.
The health benefits of broccoli have been documented and proven by a lot of studies
all over the world. A study of Singaporean women who were highly exposed to high
pollution levels shows a 30% decrease in the risk of getting lung cancer (for non-smokers)
just because of the health benefits of broccoli and other cruciferous vegetables. It
is amazing to take note that the same study shows that the health benefits of broccoli
and other cruciferous vegetables can lower by 69% the chances of getting lung cancer
(for smokers). Another study in the Netherlands show a 49% decrease in the risk of
getting colorectal cancer due to the health benefits of broccoli and other cruciferous
vegetables.
Eating less than one cup of this vegetable every day can bring out the health
benefits of broccoli. You can stir fry it with chicken or mushroom or create your
own recipe just to get the daily health
benefits of broccoli right from your kitchen.
You may be well-versed on the health benefits of broccoli but did you know that
it can encourage gas production? But don’t worry because you can still get the health
benefits of broccoli with less gas, just buy adding garlic or ginger to your broccoli
dish. This way, you get the health benefits of broccoli, lessen your gas and benefit
from the healing effects of both garlic and ginger.
* Broccoli is also said to be a "negative calorie" food,
meaning that your body may actually burn more calories processing it than the food contains itself. That could
be a definitely plus to your weight loss efforts!
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