Four Big Reasons to Eat Broccoli

Posted by Patrick Postlewait on Oct 12, 2024

Four Big Reasons to Eat Broccoli

It seems like nearly every week, we hear about a new exotic ‘superfood’ that will be a magic bullet for our health. Of course, these superfoods like chia, acai, and moringa are packed with antioxidants, vitamins, and minerals, but the health benefits of familiar foods like broccoli should not be overlooked.

Medical research continues to build a good case for the impact of diet and lifestyle in the prevention of major diseases like cancer, heart disease, and more. In the case of cancer, the American Institute of Cancer Research estimates as much one-third of all cancers could be prevented by a healthy diet and lifestyle.(1)

So where does broccoli fit into the picture? Besides being rich in fiber, vitamins, and minerals, broccoli and its relatives(cabbage, cauliflower, radishes, kale) are rich in a group of sulfur compounds called glucosinolates. In particular, researchers have keyed in on sulforaphane, an antioxidant that contributes to much of broccoli’s health benefits. The young sprouts of broccoli in particular have the highest sulforaphane content.

Don’t like the taste of broccoli?

As kids, many of us may have protested eating broccoli or tried to spit it out into a napkin at the dinner table. You still may not have grown out of that aversion as an adult. However, the benefits can greatly outweigh the taste. Here are a few of its major benefits that may make you change your tune:

Reducing Cancer Risk

Multiple recent studies on sulforaphane suggest that it may disrupt the growth of multiple types of cancer, including breast, prostate and colon cancer. One published 2010 study found that sulforaphane inhibited breast cancer stem cells, which may be the basis for tumor formation. (2)

In the same study, sulforaphane also induced cancer cell death(apoptosis) and blocked tumor growth. More research is needed, especially in human trials, to determine how it could be used clinically, but the results so far are promising.

A Friend to Your Friendly Bacteria

Broccoli’s high fiber content has added benefits that go beyond promoting regularity. Fiber is food for the friendly bacteria in your large intestines and colon, and they actually enhance broccoli’s antioxidant power. When broccoli is cooked, much of the sulforaphane is broken down, but luckily your friendly bacteria have an uncanny ability to recover the sulforaphane and help it absorb into your bloodstream.

In addition, the bacteria, sulforaphane and fiber team up to help boost your gut-based immune function and regulate inflammation.

Improve Liver Function and Detoxification

Your liver is working 24-7 to clean your bloodstream, even when you sleep. Unfortunately, between environmental pollution and unhealthy diets, the average person’s liver is working overtime.

Sulforaphane may help the liver remove disease-promoting environmental toxins by assisting in Phase II detoxification, a necessary step in safely converting and removing toxins from the body so that they do not reabsorb into the bloodstream. Furthermore, sulforaphane may also help against fatty buildup in the liver that can scar and impair liver function in the long term. As many as 25% of Americans may have some degree of fatty liver disease, much of which can be prevented and even reversed by returning to healthy diet and lifestyle choices.(3)

Fight Systemic Inflammation

Chronic systemic inflammation is believed to be linked to a growing number of ailments including cancer and cardiovascular disease. Researchers are identifying various ways the body works to counteract chronic inflammation, and antioxidants like sulforaphane have a role to play.

Sulforaphane may help signal the Nrf2 pathway, a protein that activates antioxidant enzymes and DNA survival genes that work to counteract inflammation and cell damage that lead to aging and disease.(4)

New Potential for Mental Illness

Schizophrenia is a notoriously difficult disease to manage for both patients and their doctors, and common medications often come with uncomfortable side effects. Johns Hopkins recently released findings from studies in both animals and human patients suggest that sulforaphane from broccoli sprouts may help reset some of the chemical imbalances in the brains of schizophrenic patients, particularly in the glutamate pathway. This could lead to a reduction in needed dosages for medications and potentially lower side effects.(5) While much more study is needed, it is encouraging to see new therapeutic avenues for this challenging disease.

Is There A Pill I Can Take?

There is a fair amount of debate about how to best maximize the benefits of sulforaphane and broccoli. Each form has its own benefits. The good news is, there are a few options, and to maximize the benefits, you may want to consume some of each option regularly:

  • Eat 3-5 servings a week of lightly steamed/cooked broccoli. Steamed broccoli has higher content of Vitamins A, C, and prebiotic fiber. Overcooking can destroy valuable nutrients, so steaming about 3-4 minutes works best. If you need help with the taste of broccoli, you can drizzle a little bit of your favorite salad dressing on after steaming, or toss with some sauteed garlic, sea salt, olive oil and balsamic vinegar or fresh lemon juice. Seasoning blends like Tony Chachere’s Cajun Blend are a great way to spice up the flavor as well.
  • Add fresh broccoli sprouts to your salad: Found at some health food stores, young broccoli sprouts have the highest concentration of sulforaphane found in food. Sprouts also have the highest absorption of sulforaphane, and as an added bonus, high amounts of Vitamin K. Freshness is key, so try sprouting your own or purchasing when they are 48 hours old, which will give you peak amounts of sulforaphane and other active nutrients(6).

Yes, there is a pill: Broccoli extract supplements are available and are usually standardized for sulforaphane components DIM and/or I3C. While they don’t have the additional benefits of fiber and other nutrients from whole food broccoli, they deliver the antioxidants in a concentrated form. Some research suggests consuming broccoli powder supplement with broccoli sprouts increased the overall absorption of sulforaphane.

References 1 American Cancer Society, Cancer Facts & Figures 2016 http://www.aicr.org/can-prevent/need-to-know/preventable-cancers.html 2 Li, Yanyan et al. “Sulforaphane, a Dietary Component of Broccoli/Broccoli Sprouts, Inhibits Breast Cancer Stem Cells” Clin Cancer Res. 2010 May 1; 16(9): 2580–2590. 3 American Liver Foundation, December 2016 http://www.liverfoundation.org/abouttheliver/info/nafld/ 4 Mercola, Joseph.”Surprising Discovery Reveals How Broccoli Fights Cancer” April 3, 2017 https://articles.mercola.com/sites/articles/archive/2017/04/03/how-sulforaphane-fights-cancer.aspx 5. Science Daily. Published on the Web May 8, 2019. https://www.sciencedaily.com/releases/2019/05/190508093733.htm 6.Greger, Michael MD. ‘How Do Broccoli Supplements Compare to Broccoli Sprouts?’ Nov. 3, 2015. https://nutritionfacts.org/2015/11/03/how-do-broccoli-supplements-compare-to-sprouts/

Keywords: Broccoli, sulforaphane, antioxidant, cancer