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Submitted by PatientsEngage on 15 August 2018
Image of Broccoli, the super food

Dr Menka Gupta, Nutritional therapist (PG Dip Nutritional Therapy, MBBS) talks about the health benefits of broccoli, especially in fighting cancer.

Broccoli credentials

It is a cruciferous vegetable related to the cauliflower and the cabbage. Cruciferous vegetables are all known for supporting the body in fighting cancer but broccoli’s healthy reputation supercedes all.

Research Update 15 Aug 2018

According to research published in the journal Immunity, scientists at the Francis Crick Institute say they have discovered why some cruciferous vegetables - including cabbage, broccoli and kale - can reduce the risk of bowel cancers. 

What’s in a broccoli

Broccoli offers an incredibly high level of nutrition for very few calories. It contains a substantial amount of nutrients including vitamins A, C, folic acid, fibre and calcium. It has twice the amount of vitamin C as an orange, almost as much calcium as whole milk (with a better rate of absorption), and selenium, which has anti-cancer and anti-viral properties. Plus, it has phytochemicals like sulforaphane, believed to be an anti-cancer agent, which may delay precancer lesions, and modulate cancer cells.

Broccoli: Nutritional value chart from USDA

Broccoli, raw (edible parts)

Nutritional value per 100 g (3.5 oz) Source: USDA website

Energy                  141 kJ (34 kcal)

Carbohydrates         6.64 g

Dietary fiber             2.6 g

Fat                          0.37 g

Protein                    2.82 g

Vitamins

Vitamin A equiv.     4%

beta-carotene         31 μg

Folate (B9)            (16%)

                              63 μg

Vitamin C             (107%)

                             89.2 mg

Vitamin K              (97%)

                            101.6 μg

Trace metals

Calcium 47 mg       (5%)

Iron 0.73 mg          (6%)

Magnesium 21 mg (6%)

Potassium 316 mg (7%)

Zinc 0.41 mg         (4%)

Munch on a bowl of crunchy broccoli for the following reasons:

1. Broccoli is believed to fight cancer

Cancer is the second leading cause of death in developed countries. Poor diet – eating the wrong foods or too few nutrients - raise the risk of developing cancer. Eating the recommended servings of fruit and vegetables every day is believed to cut cancer risk. 

Many functional foods (those that are believed to be good for the health beyond its nutritional value) are believed to inhibit the development of tumours. In recent years, foods like broccoli have attracted attention in the scientific community and among the general public. 

Broccoli contains natural components called glucosinolates, which are converted to isothiocyanates, including sulforaphane, through the processes of chopping, chewing and being acted upon by gut flora. Sulforaphane can possibly inhibit many stages of cancer development.

Recent research into the effects of sulforaphane on cancer stem cells (CSCs) has drawn lots of interest. CSCs are suggested to be responsible for causing cancer, and to contribute to recurrence and drug resistance. A number of studies have indicated that sulforaphane may target CSCs in different types of cancer.

Broccoli is also an excellent source of indole-3-carbinol, a chemical that may boost DNA repair and help in blocking the growth of cancer cells. 

It also contains multiple nutrients that are believed to support in fighting cancer such as Vitamin C, diindolylmethane and small amounts of selenium. The 3,3'-Diindolylmethane found in broccoli is a potent modulator of the innate immune response system with possible anti-viral, anti-bacterial and anti-cancer activity.

Research Update 15 Aug 2018 according to a BBC news item

The team at the Francis Crick Institute found anti-cancer chemicals were produced as the vegetables were digested. The work focused on how vegetables alter the lining of the intestines, by studying mice and miniature bowels growing in the lab. 

The surface of the bowels is constantly regenerated in a process that takes four to five days. But this constant renewal needs to be tightly controlled, otherwise it could lead to cancer or gut inflammation. 

Researchers investigated the above chemical indole-3-carbinol, which is produced by chewing such vegetables. The chemical is modified by stomach acid as it continues its journey through the digestive system. In the lower bowel, it can change the behaviour of stem cells, which regenerate the bowel lining, and of immune cells that control inflammation.

The study showed diets high in indole-3-carbinol protected the mice from cancer, even those whose genes put them at very high risk of the disease.

Researcher Dr. Gitta Stockinger also said  "Make sure they're not overcooked, no soggy broccoli" 

Broccoli Recipes 

 

2. Broccoli detoxifies 

Sulforaphane in broccoli induces phase 2 enzymes in the liver during the detoxification process (removal of toxins from body). In addition, phytochemicals in broccoli help in reducing susceptibility to carcinogens and in reducing levels of heavy metals in the body.

3. Broccoli helps maintain a healthier nervous system

Sulforaphane in broccoli appears to have neuroprotective properties that may play an important role in preventing neurodegeneration like ischaemic/traumatic brain injury, Alzheimer's disease and Parkinson's disease. 

4. Broccoli helps manage diabetes

In a study,Type 2 diabetics given high sulforaphane content broccoli sprouts showed improvement in the management of diabetes and its complications. 

5. Broccoli helps protect the heart

Another study showed that Sulforaphane possibly counteracts oxidative stress and protects the heart from ischaemic injury. 

6. Broccoli helps reduce cholesterol

The vegetable contains a huge amount of soluble fibre, which is proven to be effective in reducing cholesterol in the body. A study in 2012 showed that broccoli sprouts powder could improve serum triglyceride and oxidized LDL/LDL-cholesterol ratio in Type 2 diabetic patients. 

7. Broccoli helps in weight loss

Broccoli can be a perfect addition to diet plans. It is rich in fibre, which prevents digestive problems and constipation and curbs overeating.

How to eat broccoli

Boiling broccoli reduces the levels of suspected anti-carcinogenic compounds, such as sulforaphane, with losses of 20–30% after five minutes, 40–50% after 10 minutes, and 77% after 30 minutes. However, other preparation methods such as steaming and stir-frying have no significant effect on the compounds.

For some simple broccoli recipes, look here 

Dr Menka Gupta strongly believes in how food, environment and lifestyle can play a big role in chronic diseases. She has done her post graduation in Personalised nutritional therapy and is training in functional medicine. She is also a member of British Association of Applied Nutrition and Nutritional Therapy. 

First published Sep 2014