Broccoli: An underrated cancer fighting superfood

You may look at broccoli and think boring or even worse disgusting, but that would be a mistake as it’s a superfood which has many health benefits and should be part of a healthy diet. It actually tastes delicious and is versatile as it can be added to many dishes or cooked using different methods. But most importantly, it helps reduce the risk of cancer and improves health due to its nutrients. Other veggies similar to broccoli are cauliflower, kale, Brussels sprouts and cabbage which are all cruciferous vegetables. However, broccoli and kale are superfoods.

Broccoli nutrition

What makes broccoli special are the glucosinolates: sulphorophane and indole-3-carbinol which are powerful pyhtochemicals that have been shown to have anti-cancer properties. Sulphorophane works by limiting oxidation and promoting enzymes which inhibit carcinogens. Another cancer fighting nutrient in broccoli is the indoles, in particular, indole-3-carbinol which aids in DNA repair and combats cancer. It disrupts estrogen metabolism by blocking receptors which reduces the risk of breast and ovarian cancer developing as well as limiting their growth.

Other nutrients in broccoli include alpha-lipoic acid which is a fatty acid that has antioxidant properties and is naturally produced by the body. However, the amount produced is not enough to fight off disease and inflammation. Topping up by eating broccoli will help keep you healthy. Additionally, it contains vitamin A and E which work with ALA to improve your skin. It also contains the antioxidants lutein and zeaxanthin which help with eyesight. It is also rich in flavonoids, vitamin C and fibre which help reduce the risk of cancer. Broccoli is also a good source of calcium and helps maintain bones. It is rich in folate which is necessary for bodily functions and is essential for a healthy pregnancy. Another B vitamin in broccoli is B₆ which is good for mental health. Finally, it is high in coenzyme Q₁₀ which as many health benefits such as maintaining a healthy heart.

Health Benefits of Broccoli

Broccoli is packed with nutrients that improve health. Furthermore, it is high in fibre and low in calories and therefore helps you lose weight and maintain a healthy digestive system. As mentioned above, its most important contribution to your health is its anti-cancer properties. It has been shown to have an impact on breast, prostate, lung, colon and bladder cancer due to its phytochemicals. It also helps boost and keep your immune system strong due to the vitamin C.

Another health benefit is that it improves vision due to the phytochemicals lutein and zeaxanthin. Studies have shown healthy diets which contain those phytochemicals reduced the deterioration of the eye and lowered the chances of cataracts. Lutein also has an impact on cardiovascular health by acting as an anti-inflammatory reducing plaque in arteries. Furthermore, the coenzyme Q₁₀, potassium and folate also improve your heart. The folate in broccoli is important in preventing spina bifida during the early stages of pregnancy. The minerals present in broccoli such as calcium, potassium and magnesium help protect against bone diseases.

Cooking

When buying broccoli, look for ones which have a deep green colour and are smaller as this is a sign on increased phytonutrients. The smaller ones also have more flavour. It is best to store the broccoli in the fridge where it can last up to a week. However, frozen broccoli can be bought which lasts longer.

Broccoli doesn’t take long to cook and can be steamed or boiled. The stem takes a little longer to cook at about 7 minutes while the florets take 5 minutes. It can be eaten raw but steaming is the best way to go as boiling it can cause the broccoli to lose the water soluble vitamins like vitamin C and the B vitamins. However, cooking it can make the phytochemicals like leutin more bioavalible. It goes well in soups, stir fries, salads or as an accompaniment to rice and pasta dishes.

Broccoli Supplements

If you lack the time to cook or don’t like eating your veggies, then supplements are a great way of getting the benefits of broccoli. We recommend Jarrow Formulas BroccoMax which contains broccoli extract and is a powerful supplement. This is the most convenient way to improve your health and beats eating broccoli with every meal. However, don’t forget to include broccoli in your diet.

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