We all know that vegetabes are very beneficial to our health, but some of they have even more to help prevent disease potential. For example, broccoli is one of them and eating it on a regular basis can reduce the risk of many common diseases, including, but not limited to:
- Kidney disease
- High blood pressure and heart disease
Broccoli contains many Health boosting compounds
consumption of broccoli will provide hundreds of super nutrients that help support your overall health. Here are some of them:
- Fiber it helps strengthen your immune function and nourish your gut microbiome.
- sulforaphane organic sulfur compound that occurs naturally and has potent anticancer activity.
Many studies sulforaphane has the ability to cause apoptosis (programmed cell death) in breast cells, lung cancer induced snuff, prostate and colon cancer. You can reduce the risk of prostate cancer by more than 60% if three servings of broccoli per week are consumed.
Moreover, sulforaphane can protect blood vessels and reduce the number of molecues causing cell damage also known as reactive oxygen species by 73%, because it stimulates the production of enzymes. It should also be mentioned that sulforaphane is both an immune stimulant and anti-inflammatory.
In addition, sulforaphane has the ability to protect muscles agains the damage induced by exercise, help carcinogen detoxification, increase testosterone levels, blocks certain enzymes linked to joint destruction and inhibit retention body fat.
- glucoraphanin which is in fact a precursor of sulforaphane glucosinolate, which also has the ability to influence the process of carcinogenesis and mutagenesis. Broccoli sprouts may contain up to 20 times compared to glucoraphanin mature broccoli.
- Phenolic compounds as phenolic acids and flavonoids that can help eliminate free radicals that damage and quell the inflammation that results in a lower risk of certain health problems like heart disease, type 2 diabeted and asthma.
- Diindolylmethane (DIM) . Once the body breaks cruciferous vegetables, which produces DIM. DIM is another compund broccoli that has many potential benefits, such as help prevent or treat cancer and strengthen the immune system.
Broccoli reduces the risk of fatty liver and liver cancer
Even 25% of Americans, including children affected by nonalcoholic fatty liver -. Disease NAFLD is defined as an excessive accumulation of fat in the liver in the absence of significant alcohol consumption
If left untreated, it can increase the risk of hepatocellular carcinoma (liver cancer). In order to avoid this, you should stop incorporate net carbohydrates, especially fructose from soft drinks and juices.
All consuming fructose gets transported to the liver so if large quantities of it are consumed, your liver is damge as if you were drinking.
As noted in a study of 2015 “. Ingested carbohydrates are … more likely to contribute directly to NAFLD that fat intake in the diet”
According to the study, the pro-inflammatory effects and the formation of fat from fructose occur due to transient ATP (the form of chemical energy storage) depletion, which as a result leads to the formation of acid uric and excessively high levels acts as a pro-oxidant within their cells.
In an animal study earlier this year found that eating broccoli for a longer period of time can reduce your chances of developing liver cancer that usually is caused by the standard American diet fatty liver and .
Higher Benefits of broccoli sprouts
Broccoli sprouts are the best solution for you if you do not like the taste or smell of mature broccoli. In fact, they are more abundant in nutrients borccoli, so you do not have to eat almost as much to reap the benefits of therapeutic compounds contained therein essential as sulforaphane.
Researchers at Johns Hopkins University said:
“Three-day-old broccoli sprouts consistently contain 20 to 50 times the amount of chemopreventive compounds found in the heads of mature broccoli, and can offer a simple, reduction diet chemically cancer risk. ”
Aboud outbreaks The best part is that you do not have to cook them, however, are best eaten raw, usually as an addition to the salad. You can also grow broccoli sprouts at home.
lightly steamed broccoli to boost sulforaphane content
Since it only achieved Aboud 12% of the total content of sulforaphane eating raw broccoli, you can increase this amount and maximize the power of broccoli fights cancer with only prepare properly. According to Jeffery, Ph.D., a researcher and professor in the Department of Food Science and Human Nutrition at the University of Illinois, would be ideal for steaming broccoli for only three or four minutes. Be sure not to steam for more than 5 minutes. Thus prepared sulforaphane content is optimized by eliminating epithiospecifier protein is a protein ase sulfur sensitive heat inactivating sulforaphane – while retaining the enzyme myrosinase, which converts glucoraphanin to sulforaphane. You will not get any sulforaphane without it.
is not recommended boil or microwave broccoli past the one minute mark, as it will destroy most myrosinase.
Adding mustard seed can maximize content sulforaphane even more
Be sure to add a food that contains myrosinase sulforaphane content in order to optimize their benefits. The American Institute for Cancer Research (AICR) reported:
“[P] he participants ate a charge of broccoli without active myrosinase. When some participants ate one second food with myrosinase, its levels in blood and urine of sulforaphane were significantly higher than those who do not eat the food “.
Foods containing this important enzyme include:
- Cole slaw
- Mustard seeds
- Daikon radishes
According to a study conducted in 2013, mustard seed can increase the formation of sulforaphane, even boiled broccoli because it contains a particularly elastic form of myrosinase. The study authors noted:
“boiling broccoli in water prevents the formation of any significant levels of sulforaphane because myrosinase inactivated. However, the addition of mustard seed powder to the heat processing broccoli significantly increased the formation of sulforaphane”.
Never boil the frozen broccoli because it has already been blanched as part of the transformation and boiling or microwaving can only lead to more is more or less devoid of sulforaphane. In order to avoid that always add a food containing myrosinase when frozen broccoli used.
The Health notable benefits of broccoli, and how to fight cancer, reduce arthritis and protect your kidneys with him! appeared for the first time in healthy lifestyles 365 .