Health benefits of broccoli
There are a variety of health benefits associated with the consumption of broccoli. Broccoli is often termed as a miracle food as its' health benefits are seemingly endless( Mitchell et al. 114). The healthy balance of soluble and insoluble fiber in broccoli enhances the gastrointestinal tract and helps reduce blood cholesterol levels(116). It also provides protection against constipation and diarrhea and plays a role in preventing colon cancer, diverticulosis, and other intestinal ailments.² As reported by the Doctors Health Press, a recent study found that broccoli was 95% lethal against colon cancer cells(). In conjunction with broccoli's dietary fibers are its glucosinolates, which are phytonutrients that are converted by the body into isothiocyanates (ITCs). ITCs, mainly sulforaphane, aid in protecting the stomach lining by helping prevent bacterial overgrowth of Helicobacter pylori and preventing excessive clinging by this bacterium to the stomach wall, hence preventing stomach ulcers and stomach cancer(Ambrosone 298).
One of the most noteworthy contributions broccoli can make to one's health is as an anti-cancer agent. The naturally occurring component of broccoli, indole-3-carbinol, has been acknowledged as a promising anti-cancer agent against particular reproductive tumor cells, as well as prostate, colorectal, and lung cancer. Indole-3-carbinol works against destructive hormones and promotes "good" hormones("The Health Benefits Of Broccoli Make It A Meal Time Winner"). In addition, sulforaphane, a dietary component of broccoli, helps to amplify the level of enzymes that block cancer("Health Benefits Of Broccoli"). Sulforaphane also plays a role in preventing breast cancer. In a clinical study conducted by the American Association for Cancer Research, the researchers found that Sulforaphane inhibited breast cancer stem cells in vivo and in vitro thus providing a strong foundation for the potential use of sulforaphane or broccoli extract for future breast cancer chemoprevention(Korkaya 2583). The chemotherapy and radiation therapy presently available are not capable in suppressing cancer stem population, however, sulforaphane in broccoli proved to inhibit breast cancer stem cells in the study(2583).
Among all of the other cruciferous vegetables, broccoli is distinct by being the most concentrated source of a prominent antioxidant nutrient--vitamin C. By possessing high amounts of vitamin C, broccoli aids iron absorption in the body, prevents the formation of cataracts, and also alleviates the symptoms of the common cold("Health Benefits Of Broccoli"). In addition, the beta-carotene in broccoli transforms into vitamin A within the body, thus providing an effective antioxidant that obliterates free radicals which are responsible for weakening the defense of cells.
Collectively, the vitamins, minerals, flavonoids, and carotenoids contained in broccoli function to lower the risk of oxidative stress in the body. These nutrients have the ability to sustain oxygen metabolism and avoid excess development of exceedingly reactive, oxygen-containing molecules which makes them equally useful in lowering the risk of chronic inflammation and the risk of cancer(Ambrosone 299). In a study published by the European Journal of Clinical Nutrition, the researchers found that broccoli sprouts reduced oxidative stress in type 2 diabetes patients(Bahadoran 973). Type 2 diabetes is associated with oxidative stress which may lead to long term vascular complications, disability, and even death in diabetes patients. These consequences can be avoided by lowering oxidative stress which the study found to be effective by the consumption of broccoli sprouts(974).
Additional health benefits of broccoli include its' role in eye health. Lutein and zeaxanthin, two carotenoids found in ample concentrations in broccoli, play a particularly vital role in the health of the eye(Murray et al. 163). The outer portion of the retina is the most concentrated with lutein and the central portion of the retina is uniquely concentrated with zeaxanthin. Risk of problems concerning macular degeneration or cataracts have both been shown to decrease with the consumption of foods that provide significant amounts of the lutein and zeaxanthin carotenoids, such as broccoli(163). Further health benefits of broccoli consist of preventing and controlling medical concerns such as Alzheimer's disease, diabetes, calcium deficiencies, malignant tumors, lung cancer, heart disease, arthritis, and even the aging process.
How to wholly benefit from broccoli
Many of the health benefits correlated with the intake of broccoli require the consumption of the whole vegetable. Supplements would not be efficient enough in providing all the benefits the whole vegetable itself would. Key phytonutrients are poorly absorbed and are not as valuable if taken as a supplement. Therefore, in order to benefit wholly from broccoli, it must be consumed as a whole vegetable, not a supplement(Bella 10955). Also, in order to benefit maximally from broccoli, an average of 1/2 cup of broccoli per day should be consumed(Ambrosone 300). A two-cup serving twice a week would still fulfill this minimum average amount. In order to obtain discernible effects such as cancer prevention, 1.6 cups of broccoli per day is recommended. In order to optimize antioxidant levels in the blood, especially beta-carotene and lutein, three cups daily is recommended(300).
In Conclusion, Broccoli has everlasting amounts of importance to a human being's health. It can prevent diseases plus its importance for a healthy standard of living go without question. I personally take pleasure in broccoli and every single one of its benefits. It is beyond doubt the finest vegetable there can be,
Works Cited
Murray M, Pizzorno J, Pizzorno L. The Encyclopedia of Healing Foods. New York: Atria Books, 2005.
Mitchell D, Yost H. The Complete Book of Nutritional Healing. New York: Lynn Sonberg Book Associates, 2008.
Chooi OH. Vegetables for Health and Healing. Perkasa: Utusan Publications & Distributors Sdn Bhd, 2008. 54-55.
Balch PA. Prescription for Dietary Wellness. New York: Penguin Group Inc, 1992.
"The Health Benefits Of Broccoli Make It A Meal Time Winner." Health Food Guide. Web. 12 Oct. 2012.
V. "The Vegetable That Could Prevent Colon Cancer." Doctors Health Press. 2011. Web. 10 Oct. 2012.
Ambrosone CB, Tang L. Cruciferous vegetable intake and cancer prevention: Role of nutrigenetics. Cancer Prev Res, 2009. 298-300.
Quigley D, Wright BE. The Everything Superfoods Book. Avon: F+W Publications, 2008. 37- 44.
Korkaya H, Li Y, and Zhang T. Sulforaphane, a dietary component of broccoli/broccoli sprouts, inhibits breast cancer stem cells. Clin Cancer Res., 2010. 2580-2590.
Bahadoran Z, Hosseinpanah F, Mirmiran P, et al. Broccoli sprouts reduce oxidative stress in type 2 diabetes: A randomized double-blind clinical trial. Europ J. Clin Nutr., 2011. 972– 977.
Bella D, Clarke JD, Ried K, et al. Comparison of isothiocyanate metabolite levels and histone deacetylase activity in human subjects consuming broccoli sprouts or broccoli supplement. J. Agric. Food Chem., 2011. 10955–10963.