Broccoli Health Benefits

By Dr Magdy Badran

What is broccoli?

Broccoli is a branched, green vegetable with either purple or more commonly green flower buds. It belongs to a family of vegetables called cruciferous vegetables and its close relatives include cauliflower and cabbage. These vegetables are known for their beneficial health effects, and are sometimes referred to as the "super veggies."

Many studies have suggested that increasing consumption of plant foods like broccoli decreases the risk of obesity, diabetes heart diseases and overall mortality.

Broccoli has an impressive nutritional profile

Broccoli is a nutritional powerhouse full of vitamins, minerals, fiber and antioxidants. It is very high in vitamin C. It is high in fiber, vitamin B6, vitamin A, vitamin K and potassium. Broccoli contains more protein than most other vegetables. Broccoli also contains additional nutrients, including some magnesium, phosphorus, a little zinc and iron. Raw broccoli contains almost 90% water, 7% carbs and 3% protein, 34% calories and almost no fat.

Anti-inflammatory benefits of broccoli

Broccoli is also packed with phytochemicals and antioxidants. Phytochemicals are chemicals in plants that are responsible for color, smell and flavor. Phytochemicals in broccoli are good for the immune system. They include zeaxanthin, beta-carotene and kaempferol.

Anti-allergy benefits of broccoli

If you have an allergy, your immune system overreacts to an allergen by producing antibodies called Immunoglobulin E (IgE). These antibodies travel to cells that release chemicals, causing an allergic reaction. This reaction usually causes symptoms in the nose, lungs, throat, or on the skin. Kaempferol has the ability to lessen the impact of allergy-related substances by lowering the immune system's production of IgE-antibodies. By lessening the impact of allergy-related substances, the kaempferol in broccoli can help lower our risk of chronic inflammation.

Broccoli's antioxidant benefits

Vitamins, minerals, and phytonutrients all contribute to the antioxidant benefits provided by broccoli. Broccoli is a premiere example of a vegetable providing all three types of antioxidants. Free radicals are unstable molecules made during metabolism. Free radicals can cause cell damage and the damage may lead to cancer. Antioxidants are the only defense mechanism to neutralize free radicals.

Broccoli is a good source of sulforaphane

Sulforaphane is a very potent antioxidant that has been associated with various health benefits and may beneficially affect cancer, heart disease, diabetes and digestion. Sulforophane is a sulfur-containing compound present in cruciferous vegetables. In these foods, it’s in the inactive form and it is activated when it comes into contact with myrosinase enzymes, a family of enzymes that play a role in the defense response of plants. Myrosinase enzymes are only released and activated when a plant is damaged. Therefore, cruciferous vegetables must be cut, chopped, or chewed to release myrosinase and activate sulforaphane.

Broccoli sprouts can contain up to 50 times the level of some of the antioxidants found in full-grown broccoli. Sprouts are a particularly excellent source of sulforaphane.

Raw broccoli had ten times more sulforaphane than cooked broccoli. Steaming vegetables for one to three minutes may be the best way to optimize sulforaphane levels when cooking.

Anti-cancer potential

It's no coincidence that more than 300 research studies on broccoli have converged in one unique area of health science—the development of cancer—and its relationship to three metabolic problems in the body. Those three problems are (1) chronic inflammation (2) oxidative stress, and (3) inadequate detoxification. It is particularly beneficial for breast cancer and uterine cancer since it removes extra estrogen from the body. Broccoli has strong anti-carcinogenic compounds like sulforaphane, glucoraphanin ,diindolylmethane, selenium ,isothiocyanates and beta-carotene. Other nutrients which act as anti-cancer agents are vitamin C, A, and E, zinc, potassium and certain amino acids.

Broccoli detoxifies the body

The benefits of broccoli for detoxification purposes extend beyond protection from carcinogen exposure due to cooked and smoked meats, however. It has been identified as a detoxifying force against other toxins as well, including air pollutants.

Broccoli is an alkaline vegetable that helps balance body’s pH levels. The presence of vitamin C, sulfur, and amino acids make broccoli a very good detoxifier. It helps remove free radicals and toxins like uric acid from the body, thereby purifying the blood and keeping away toxin-related problems such as boils, itches, rashes, gout, renal stones, skin diseases like eczema and hardening of the skin.

Broccoli for maintaining healthy skin

Broccoli aids in skin care and gives you glowing, healthy, and radiant appearance. The antioxidants like beta-carotene, vitamin B, vitamin C, vitamin E, vitamin K, omega 3 fatty acids, amino acids, and folate , present in it, do this magic. Vitamin C promotes the production of collagen which is vital in keeping the skin fresh and healthy. It also has vitamin A which is fruitful in protection against the negative impacts of ultraviolet rays from the sun. Broccoli helps repair and regeneration of skin, sulforaphane improves the healing of skin and causes new cells to generate quickly. Broccoli also boosts the immune system of the skin.

Broccoli as a brain food

Broccoli is a source of two crucial nutrients that help improve brain function. Vitamin K helps to strengthen cognitive abilities while Choline has been found to improve memory. People who eat plenty of broccoli perform better on memory tests.

Broccoli includes a sizeable serving of folic acid, which can help ward off Alzheimer’s disease. Studies suggest that a lack of folic acid could lead to depression, so eating plenty of broccoli could also keep you happy.

A recent clinical study suggested that sulforaphane derived from broccoli sprout extracts improved the social interaction, abnormal behavior, and verbal communication of autism patients. Dietary sulforaphane was selected for its capacity to reverse abnormalities that have been associated with autism, including oxidative stress and lower antioxidant capacity, reduced mitochondrial function and neuroinflammmation.

Broccoli boosts healthy gut

Earlier studies on broccoli's health benefits had found that it reduces inflammation in the colon and decreases rates of colon cancer. Broccoli is now known to improve gut health. Eating broccoli may support bowel regularity and healthy gut bacteria. The digestive support provided by broccoli falls into two basic categories: fiber support and isothiocyanate.

Chlorophyll isn't only good for plants

Most naturally green vegetables like broccoli contain chlorophyll. Chlorophyll is a pigment that gives plants their green color. Plants use chlorophyll along with sunlight to get their nutrients. Chlorophyll isn't only good for plants. It's also believed to have some marked health benefits for humans. The potential benefits of chlorophyll include improving health, boosting energy, fighting illnesses, boosting beneficial bacteria in your intestines and antioxidant activity. Consuming chlorophyll may help slow down aging and rejuvenate your cells .Chlorophyll has shown potential as a cancer treatment in some tests conducted on animals.

The best ways to eat broccoli

If you want to make broccoli as healthy as possible, steam it. Boiling or over-cooking the broccoli will turn the vegetable into mush and leach away with much of its cancer-fighting goodness. Microwaving turned out better than steaming for retention of vitamin C and chlorophyll.

Considering the many benefits that have been described for broccoli, there is no questioning the fact that broccoli should be an important part of our diets.