6 More Reasons To Eat Broccoli

As a child, these dinosaur trees were nothing short of an abomination. I would do everything to try and avoid eating them. Sometimes I ran to the basement; sometimes I hid under the table. One time I even faked an allergic reaction, but somehow my parents were wise enough to realize that excessive whining is not an allergic symptom. 

Nowadays I cannot get enough of broccoli. It’s a staple in my diet and I eat it almost every day. Deep down, I know my inner child inside is frustrated at his future for caving to his mother’s desires. But at least i’m getting some nutrients out of it.

Broccoli (Brassica oleracea L.) belongs to the Brassiceae family, also known as the mustard family, and shares close relations with brussels sprouts, cabbage, kale, and cauliflower.

Over the last 25 years, worldwide consumption of broccoli has increased almost tenfold, and it is now considered a key for health and vitality (1).

The origins of this green beauty derive from Latin and Italian backgrounds. The word ‘broccoli’ itself is actually an Italian word translated from the Latin name ‘brachium’, which means arm or branch (2).

We all know that broccoli is healthy… but what makes it so? Here are the 6 Most Important Benefits.

Nutrient Dense

It is no wonder broccoli is so highly regarded – the nutrient density of this vegetable is hard to disregard. It is compact with heaps of vitamins, minerals, and phytochemicals.

Vitamins

• Vitamin K
• Vitamin C
• Vitamin B1
• Vitamin B6
• Vitamin E 

Minerals

• Manganese
• Phosphorus
• Chromium
• Potassium
• Copper
• Choline
• Zinc
• Iron
• Calcium
• Magnesium (2)

Broccoli’s also a great source of omega-3s, protein, beta-carotene, dietary fiber, folic acid, and niacin (4).

 

Anti-Cancer

The anti-cancer benefits of broccoli are without a doubt the most accepted.

Broccoli has a potent content of glucosinolates, which represent a vast proportion of its benefits. Alongside sulforaphane, glucosinolates are produced almost exclusively in broccoli and possess powerful anti-cancer activity.

They are broken down into various bioactive compounds after digestion that helps:

• Protect cells from DNA damage
• Inactivate carcinogens
• Hinder tumour formations (3)

Broccoli carries a rich source of isothiocyanates, the most prevalent being sulforaphane. Isothiocynates are chemopreventative agents have been studied to effectively inhibit the development of cancer in the bladder (9).

The National Cancer Institute (NCI) found that broccoli inhibits cancer of rats and mice in the

• Bladder
• Breast
• Liver
• Lung
• Prostate
• Renal
• Colon
• Skin

Although still debated whether broccoli can treat all of these in humans, glucosinolates have been proven to decrease the metastatic potential of lung and bladder cancer, while significantly reducing the risk of breast cancer (5).

 

Sulforaphane

The sulforaphane content of broccoli plays an important role – it is the result of the majority of it’s benefits.

Cognition

In conjunction with its anti-carcinogenic benefits, sulforaphane prevents neurodegeneration, neuronal loss and oxidative stress. These attributes serve as effective treatments for Alzheimer’s and Parkinson’s disease (6).

Digestive Tract

Sulforaphane also holds gastro-protective activity. As a bacteriostatic, it cleans the gastric regions of the stomach and rids tumour formations that may develop into cancer. Evidently, broccoli is truly unrivalled against other fruits & vegetables in the anti-cancer department (7).

Liver Health

Daily consumption of broccoli has been accredited with hepatoprotective (liver), immunomodulatory, and cardiovascular benefits (8).

Arthritis Relief

One of the most prominent benefits of sulforaphane pertains to its arthritic relief. Sulforaphane slows down the destruction of the cartilage in joints that is responsible for osteoarthritis and rheumatism (9).

Evidently, a few heads of broccoli will not quell the pain of severe arthritis. One would have to eat several pounds of broccoli to obtain the necessary treatment.

For this reason, EVGEN PHARMA (UK pharmaceutical company) has developed a concentration of sulforaphane into a pill formation called ‘sulforadex’. The drug is equivalent to eating 5.5 lbs of broccoli per day, and significantly improves gait (walking) balance, bone strength and movement (10).

 

Cardiovascular Health

Broccoli is strongly associated with a reduced risk of heart disease and the inhibition of angiogenesis. It holds a strong value for those with cardiovascular disease (2).

Glucoraphin, a glucosinolate, provides the majority of the cardiovascular benefits within broccoli. A 12 week study found that a high daily intake of glucoraphin significantly reduced systolic blood pressure and the 10-year risk of contracting cardiovascular disease (12).

 

Weight Loss

Due to its high alkalinity, protein, omega-3s, and fiber, broccoli is an excellent supplement for weight loss.

Fiber especially is widely distinguished for its provision of bowel regularity, regulation of cholesterol levels, and reduction of excessive weight (2). 

One study measured the effects of broccoli for 10 weeks. Daily consumption resulted in a significant reduction of total cholesterol, free fatty acid, and adipsin levels. This suggests that broccoli is a valuable supplement to treat obesity (13).

 

Anti-Diabetic

Broccoli additionally holds vast anti-diabetic nutrients. In particular, its composition of antioxidants decreases the damages of cell membranes and accelerates the restoration of pancreatic cells. This increases insulin, and translates to decreased levels of blood glucose (5).

Hypoglycaemia may also be treated with broccoli, thanks to its protective and metabolic enzymes. They are recognized to reverse the effects of biochemical dysfunction in the endothelial cells, which is responsible for the majority of deaths of diabetic patients (9, 11).

Conclusion

Broccoli has proven that it is one of the strongest anti-cancer supplements on the planet, while providing strong diabetic, arthritic, cardiovascular, and gastro curative properties.

No matter your diet, fitness regimen, will power, or inner child – it would be a wasted opportunity to disregard this vegetable.  Incorporate this sprout of excellence into your diet if you are searching for vigour, strength, and vitality.