 Ask my kids what my favourite vegetable is, and they will tell you broccoli. I call it the wonder food and preach its glory in an attempt to get them to love broccoli as much as I do; sadly, to no avail! If I’m being 100% honest, taste wise, broccoli is not my favourite vegetable, but I eat it almost daily as I truly believe it when I call it a wonder food and know how many benefits it has. *All nutritional and fitness info must be discussed with your doctor before any changes to diet or exercise regime are implemented. Chocked full of fiber, vitamins such as B, K & C, and minerals such as potassium, folate, iron, magnesium and zinc, broccoli packs a nutritious punch for very little calories. And this is just scratching the surface of the wonders of broccoli; if you spend any time reading into all the research that has been done using extracts from broccoli you will be truly amazed. Many of the additional benefits come from chemical called Sulforaphane, or SFN, which is derived from a substance called glucoraphanin. Broccoli, along with other cruciferous vegetables, contain a high level of glucoraphanin; as we cut, chew and digest glucoraphanin, it gets turned into sulforaphane. Broccoli sprouts contain the highest level of SFN, followed by broccoli. There has been extensive research done on the effects of SFN on our body: Muscle building Yes, you read correctly, broccoli can help you build muscle. SFN reduces the production of myostatin in our body; myostatin (also known as growth differentiation factor 8), is a protein that acts on muscle cells’ function to inhibit myogenesis (muscle growth). Therefore, the less myostatin the better for muscle growth. Animals lacking in myostatin have significantly more muscle mass, and individuals that have mutations in the myostatin gene have both more muscle mass and are stronger than normal. This study from 2012 took satellite cells from pigs (which closely resemble those from humans) and exposed them to SFN, turning the cells into adult muscle cells. Myostatin inhibiters (such as SFN) are also being researched as therapies for muscle wasting cancers and disorders such as muscular dystrophy. As an added bonus, because SFN acts as an antioxidant in the muscle, it has been shown to prevent muscle damage “induced by an acute bout of exhaustive exercise in rats”. Although most people don’t think about broccoli as a source of protein, 2 cups of broccoli contain about 5 grams of protein. While this is a lot less than animal protein, it is still a pretty decent amount for a non-animal source. Weight loss There are also several reasons why broccoli is good for fat loss. First there are the obvious reasons, like being low in calories and high in fibre. At just approximately 30 calories, and 2.5 grams of fibre per cup, eating lots of broccoli is a great way to feel full for a long time, with little calories. The sulforaphane in broccoli also works in several ways to help with fat loss and reduce weight gain:
Metabolism Diets rich in glucosinolates – such as the glucoraphanin found in broccoli – have been shown to have a positive effect on our metabolism. Our metabolism can slow down as we age, due in part to imbalances within the mitochondria. Mitochondria are referred to as the power cells within our body; found in all our cells – including muscle and fat cells – they are responsible for converting glucose to ATP to be used for energy (read more about ATP: HICT – High Intensity Continuous Training). Excessive fat or sugar in the diet can lead to a build up of Reactive Oxygen Species (ROS) in the mitochondria – especially if we do not exercise – and leads to disruption of the metabolic processes. In a study conducted by the Institute of Food Research, researchers split subjects into three groups; one group ate high glucoraphanin broccoli, one ate regular broccoli and one ate peas instead. At the end of the 12 weeks they found that the group that ate the HG broccoli had improved metabolism and reduced levels of fatty acids in the blood. They hypothesised that it was due to the SFN – produced by the glucoraphanin – reducing the ROS in the mitochondria which restored metabolic balance. In people with an uncontrolled thyroid condition broccoli can potentially contribute to a slow down in metabolism due to the goitrogen found in broccoli, along with spinach, soybeans, cauliflower, peanuts, strawberries, cabbage and brussels sprouts (to name a few!). A goitrogen is a substance that slows down production of thyroid hormones, which can cause weight gain and lack of energy; however, it will only effect you if your thyroid is impaired and untreated, once the thyroid condition is under control the goitrogen will have no effect. Talk to your doctor if you think you have symptoms of a thyroid condition. Insulin sensitivity Broccoli can also help lower blood sugar levels; in this study with participants with type II diabetes, it was concluded that “consuming 10 g/d broccoli sprout powder was found to significantly lower blood insulin levels in patients with type II diabetes compared with those who received placebo”. Given its potential for decreasing the insulin response, this could also be a big benefit for people without diabetes, as improving insulin sensitivity is a key factor to aid with both fat loss and muscle building (read more: Insulin: Friend or Foe?). Cancer fighting The sulforaphane in broccoli has been long credited as a cancer-fighting compound. SFN works to inhibit a family of enzymes, called histone deacetylases – HDACs - that work against certain genes to help suppress tumour growth. SFN also helps increase DNA methylation, which plays a similar role to HDAC’s; both mechanisms work together to maintain cell function, allowing our body to restore proper balance and prevent the development of the cancer cells. Daily injections of SFN were injected into breast cancer stem cells, inhibiting their growth significantly, and while studies have been inconclusive in determining if eating cruciferous vegetables can help you reduce your risk of certain cancers (prostate, colon, breast, lung etc.), some have shown a slight improvement, and SFN has been approved for use in multiple anticancer clinical trials. Also found in cruciferous vegetables – such as broccoli – is a compound called Indole-3-Carbinol (I3C), which research has shown to help reduce cancer tumours. I3C works by impeding estrogen receptors making it also an effective compound to help fight the effects of PMS. Antioxidant and anti-inflammatory Broccoli has also been extensively researched to find out more about its antioxidant and inflammation reducing properties. This study examined the “Antioxidant and Anti-inflammatory Activities of Broccoli Florets”, stating: “A high intake of cruciferous vegetables such as broccoli, cauliflower, and cabbage is associated with a reduced risk of cancer because cruciferous vegetables are rich sources of glucosinolates and possess high levels of flavonoids, vitamins, and mineral nutrients”, and “Sulforaphane, a major component of broccoli, is known to possess anti-inflammatory and anti-cancer properties”. Using broccoli florets, they extracted these components and analysed them against oxidative stress markers and inflammatory parameters; using different methods of extraction they compared each method and found that all methods showed “high phenolic content, high sulforaphane content, and high antioxidant and anti-inflammatory activities”. Sulforaphane has also been used to reduce proinflammatory markers and genes in the hippocampus and liver of mice, concluding that sulforaphane treatment may help symptoms of “inflammasome-mediated diseases like inflammatory bowel disease, gouty arthritis, type I and type II diabetes, atherosclerosis, and some autoimmune disorders”. These anti-inflammatory properties have also been accredited to help the symptoms related to allergic responses, including asthma, and diesel exhaust particles, as well as boosting anticonvulsant mechanisms to help with epilepsy. Neurological conditions Inflammation has been linked to causes of depression and anxiety, and reducing inflammation via sulforaphane can ease symptoms; SFN has been used to produce antidepressant effects in mice, and this study found the use of SFN mimicked the effect of the anti-inflammatory drug Rofecoxib which is used to reverse depressive-like behavior. In a study on Parkinson’s disease, it was stated “Sulforaphane, a naturally occurring compound found in cruciferous vegetables, has been shown to be neuroprotective in several neurological disorders”, and concluded that “Sulforaphane appears to be a promising compound with neuroprotective properties that may play an important role in preventing PD.”. SFN was also used to help mice with Alzheimer’s disease, showing a reduction in neuron loss and improvements in cognitive impairment, as well as this study on mice with Huntington’s disease, concluding that “sulforaphane is a potential drug for the treatment of HD and other polyQ expansion-caused neurodegenerative disorders”. Broccoli sprout extracted sulforaphane has been used to show an improvement in cognitive function in patients with schizophrenia, as well as a treatment of autism spectrum disorder, recording “improved social responsiveness, behavioral compliance, and calmness in the subjects” and hypothesising that “given its favorable safety profile, future studies should address sulforaphane’s potential benefits for the prenatal prevention of ASD as well as for the early treatment of young children with this disorder.”. Cholesterol lowering Broccoli has a few properties which make it a great food to help lower LDL Cholesterol (the bad cholesterol):
Vitamin C According to researcher Mark Moyad of the University of Michigan, high blood levels of vitamin C “may be the ideal nutrition marker for overall health”, and potential benefits of vitamin C include protection against immune system deficiencies, cardiovascular disease, cancer, stroke, even skin wrinkling. The RDA of vitamin C is 75-90 mg; however, research suggests that taking 500 mg/day is optimal to achieve the full benefits of vitamin C. I would suggest talking to your doctor before adding a supplement, however I would definitely recommend getting as much vitamin C as possible from fruits and vegetables. Oranges are the go-to fruit for most people trying to include more vitamin C in their diet, however, broccoli actually has more; one medium orange contains about 67.7mg of vitamin C, vs 1 cup of broccoli with 81.2mg. Broccoli also has less sugar and calories than the orange meaning that you don’t have to limit yourself to one serving a day; consuming just two cups of broccoli will give you to 162.4mg, 67% of the 500 milligrams. Calcium Dairy products are obviously a great source of calcium, and despite the ongoing debate about the pros and cons of dairy products I probably get most of my calcium from Greek yogurt. But I am sure I also get a decent amount from broccoli since the calcium it contains is highly bioavailable:
Other vegetables also have a high calcium content; however, some also contain oxalic acid, a compound that binds to the calcium and blocks your body from absorbing it. Spinach, Swiss chard and beet greens are examples; boiling them reduces the oxalic acid by 87% (and 42% with steaming), but you would still have to eat a lot of boiled spinach to get a decent amount of calcium from it. Other benefits: And the list goes on! These are some of the additional benefits linked to broccoli and sulforaphane: Blood pressure lowering
Boost immune system
Anti-aging
Sun protection
GI protection against NSAIDs
Beneficial for joints
Best way to eat broccoli This study compared the bioavailability (absorbability) of sulforaphane in raw vs cooked broccoli, and found “consumption of raw broccoli results in faster absorption, higher bioavailability, and higher peak plasma amounts of sulforaphane, compared to cooked broccoli.” If your digestion can handle eating raw broccoli, great, if not I would recommend slightly steaming it, just enough to aid with digestion but not so much that you dramatically decrease the bioavailability of the sulforaphane. In fact, this study compared cooking methods for broccoli and found “The steaming led to the lowest loss of total indole glucosinolates (36.8%), while stir-frying and stir-frying/boiling presented the highest (67% and 64%, respectively)”, showing that the lower the temperature the better. Either way, chopping and chewing it is essential to create the sulforaphane. You can also try eating broccoli in different formats:
*All nutritional and fitness info must be discussed with your doctor before any changes to diet or exercise regime are implemented. Change nothing and nothing will change; without change, there can be no progress! Related articles: Our Metabolism: Can we change it? Insulin: Friend or Foe? HICT – High Intensity Continuous Training  Comments are closed.
|
Proudly powered by Weebly