Broccoli, A superfood everyone should eat.

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Broccoli, A superfood everyone should eat

Summary

  1. The benefits of broccoli
  2. What does broccoli contain?
  3. Main vitamins and minerals
  • The benefits of broccoli

Several epidemiological studies have shown that high consumption of vegetables and fruits lowers the risk of cardiovascular disease, certain cancers and other chronic diseases. The presence of antioxidants in vegetables and fruits could play a role in this protection.

Cancer . Several studies have shown that regular consumption of vegetables from the crucifer family (for example broccoli , cauliflower, cabbage, Brussels sprouts) could prevent certain cancers  , such as those of the lung, ovaries , the prostate and kidneys. Broccoli, consumed at least a few times a week, could in particular be associated with a lower risk of colorectal cancer  , stomach  lung  , prostate  , and even breast cancer in premenopausal women .

A recent study found that regular consumption of broccoli can increase the chances of survival from bladder cancer .

Epidemiological studies indicate that vegetables from the cruciferous family, including broccoli, provide more protection against several types of cancer than fruits and vegetables in general.

Several studies show that consuming 3 to 5 servings of cruciferous plants per week provides significant protection against cancer  .

Cardiovascular health . Daily consumption of cruciferous fruits is associated with a lower blood concentration of homocysteine , which would decrease the risk of cardiovascular disease. In postmenopausal women, consumption of broccoli is associated with a lower risk of death from cardiovascular disease. Consumption of 5 or more servings of broccoli has been shown to

per week (one serving = 125 ml of cooked broccoli or 250 ml of raw broccoli) in women significantly reduced the risk of death caused by cardiovascular disease compared to a low intake of broccoli (75 ml of cooked broccoli or 125 ml of broccoli raw per week) .

In addition, a reduction in mortality due to cardiovascular disease has been observed in women with high intakes of kaempferol, a flavonoid found mainly in broccoli and tea. Several epidemiological studies have observed a reduction in the risks of certain cancers and cardiovascular diseases with a high intake of kaempferol .

Eye health . Several studies indicate that a regular intake of lutein and zeaxanthin is associated with a lower risk of macular degeneration and cataracts, two eye diseases . These two carotenoids, abundant in broccoli, accumulate in the macula and retina of the eye , thus protecting it from oxidative stress which could cause damage.

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How to consume Broccoli?
  • What does broccoli contain?

Antioxidants

Broccoli contains lutein and zeaxanthin , two antioxidant compounds in the carotenoid family . One serving of cooked broccoli (½ cup or 125 ml) contains more lutein and zeaxanthin than raw broccoli. For comparison, (1 cup or 250 ml) raw spinach, a vegetable rich in lutein and zeaxanthin, contains 3 times more than cooked broccoli. These compounds could help prevent certain cancers , including those of the breast and lung and participate in the prevention of cardiovascular diseases . However, it should be noted that studies on the consumption of antioxidants in connection with the prevention of cardiovascular disease are still contradictory.

The antioxidant capacity of broccoli decreases during storage. It can even decrease by more than 50% after the maximum storage time (i.e. when the broccoli has visual deterioration).

Glucosinolates

Like most cruciferous vegetables , broccoli contains glucosinolates . Broccoli glucosinolates have the ability to transform into active molecules ( sulforaphane , indole-3-carbinol and 3,3-diindolylmethane) when the food containing them is chopped, chewed or in contact with the bacterial flora intestinal. Several of these molecules are thought to help limit the development of certain cancers, including breast cancer.

Studies have shown that storage and cookingbroccoli resulted in loss of glucosinolates and overcooking reduced sulforaphane formation. It would therefore be preferable to consume this lightly cooked vegetable in a small amount of water or sauteed in a pan. A moderate cooking would optimize the formation of bioactive compounds.

Consumption of raw broccoli results in faster absorption of sulforaphane and an increase in its bioavailability compared to cooked broccoli.

Sulforaphane .

Broccoli is one of the main sources of a glucosinolate called glucoraphanin. Under the action of myrosinase, glucoraphanin transforms into an active isothiocyanate called sulforaphane . Researchers have observed that broccoli naturally contains a protein which interferes with the formation of this compound, but that moderate cooking makes it possible to deactivate this protein, which would give more freedom to the formation of sulforaphane . On the other hand, these researchers also noticed that overcooking reduced the formation of sulforaphane .

Indole-3-carbinol and 3,3-diindolylmethane . Indole-3-carbinol is another active compound from a glucosinolate found in broccoli and other crucifers. In the body, indole-3-carbinol can in turn transform into 3,3-diindolylmethane .

active compounds contained in broccoli (sulforaphanes and indole-3-carbinol) have also been shown in animals to have a beneficial effect on the formation of tumors, by limiting the growth of cancer cells  and by promoting their self-destruction .

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Raw Broccoli Salad
  • Main vitamins and minerals
  • Vitamin C : Boiled broccoli is an excellent source of vitamin C. Raw broccoli and frozen broccoli are excellent sources for women and good sources for men .
  • Vitamin K : Broccoli is an excellent source of vitamin K.
  • Vitamin B2 (riboflavin) : Boiled broccoli and frozen broccoli are sources of vitamin B2 .
  • Vitamin B9 (folate) : Boiled broccoli is a good source of vitamin B9, while raw broccoli and frozen broccoli are sources .
  • Vitamin A : Boiled broccoli and frozen broccoli are sources of vitamin A.
  • Vitamin B5 (pantothenic acid) : Broccoli is a source of vitamin B5.
  • Vitamin B6 (pyridoxine): Broccoli is a source of vitamin B6.
  • Vitamin E : Boiled broccoli and frozen broccoli are sources of vitamin E.
  • Copper : Boiled broccoli is a source of copper .
  • Iron : Boiled broccoli and frozen broccoli are sources of iron for humans only.
  • Magnesium : Boiled broccoli is a source of magnesium for women only.
  • Manganese : Boiled broccoli and frozen broccoli are sources of manganese while raw broccoli is a source for women only.
  • Phosphorus : Boiled broccoli and frozen broccoli are sources of phosphorus .
  • Potassium : Boiled broccoli is a source of potassium .
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Boiled Broccoli

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