Broccoli is one of the most polarizing vegetables of all. People generally either love this flowery green vegetable or they hate it. But when it comes to health, broccoli always gets rave reviews. What are the health benefits of eating broccoli?
The Health Benefits of Eating Broccoli: What’s So Special About It?
Broccoli is a member of the Brassica family of vegetables, a group that includes cabbage, cauliflower, kale, turnips, and Brussels sprouts – among others. Broccoli is rich in a group of compounds called isothiocyanates, natural chemicals that have strong anti-cancer properties. Of all of the brassica vegetables, broccoli has the highest levels of these cancer fighting compounds.
Broccoli is also the source of another cancer fighting compound known as indole-3-carbinol. Indole-3-carbinol is believed to lower the risk of hormone dependent cancers like breast cancer by converting estrogens in the body to a weaker form that’s less likely to cause growth of a cancer. Indole-3-carbinol has also been shown to suppress the growth of prostate cancer cells in animals.
The Health Benefits of Eating Broccoli: Other Good Reasons to Eat It
The benefits of eating broccoli extend beyond protection against cancer. A study in rats showed that the hearts of rats were more resistant to damage when they had been fed a broccoli extract for a month prior to the injury. The oxygen deprivation these rats experienced is similar to the damage that occurs when a human has a heart attack. Researchers believe that broccoli increases levels of a protein called thioredoxin that protects the heart against damage – one more amazing health benefit of eating broccoli.
Broccoli has even been shown to reduce levels of a bacteria called Helicobacter pylori that causes chronic stomach inflammation and increases the risk of ulcers and stomach cancer. Normally antibiotics are needed to destroy this bacteria and even then it can be difficult to completely wipe out. It’s thought that compounds called sulphoraphanes in broccoli are effective against this undesirable bacteria that can lead to so many health problems.
What about Nutritional Benefits?
Another health benefit of eating broccoli is the vitamins, minerals, and nutrients it contains. Broccoli is rich in vitamin C and is a good non-dairy source of calcium. Its high fiber content makes it a heart healthy choice for any meal. It’s also quite low in calories, making it the perfect side dish for those who are watching their weight.
How to Maximize the Health Benefits of Eating Broccoli
To get the most health benefits from eating broccoli, it’s important to cook it in a manner that preserves its nutrients and cancer fighting compounds. Boiling broccoli for long periods of time destroy many of its beneficial properties, while steaming or lightly sautéing it preserves them. Although it offsets the health benefits to add a high fat sauce to broccoli, adding a little olive oil or other healthy fat can help the cancer fighting chemicals be better absorbed.
The Bottom Line?
Enjoy this amazing vegetable for the many health and nutritional benefits it offers. It’s a good choice for the whole family.
References:
Journal of Agricultural and Food Chemistry, Jan. 23, 2008; vol 56: pp 609-617.Proc Natl Acad Sci USA 2002 May 28;99(11):7610-5 2002.
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