Broccoli Fights Cancer

Broccoli is a cruciferous vegetable that belongs to the cabbage family, which also includes arugula, cauliflower, collards, bok choy, kale, mustard greens, radishes, turnips, watercress, rutabaga, and brussels sprouts.

About 2 decades ago, researchers first suggested a possible link between diets high in cruciferous vegetables (a group of plants including cauliflower, cabbage, broccoli, and Brussels sprouts)) and a lower risk of cancer. However, it was not until the 1990s that certain chemicals found in broccoli were identified as possible cancer-preventing compounds. In 1997, a study was published that noted broccoli sprouts had higher levels of one of these compounds than mature broccoli.

Broccoli contain a class of potent anti-carcinogens (cancer-combating agents) called isothiocyanates. These compounds block many cancer-causing agents in a wide variety of cancers. They also detoxify potential carcinogens such as environmental toxins. It’s an excellent source of fiber, vitamin C, beta-carotene and many other carotenoids and calcium. And each of these micronutrients supports overall health and helps counter cancer.

Broccoli is considered a good source of nutrients because it is rich in vitamin C, carotenoids (vitamin A-like substances), fiber, calcium, and folate. Broccoli is also a source of many substances called phytochemicals, or plant chemicals, that may have anticancer properties. One study showed that breast tumor development was significantly reduced in laboratory animals that ate sulforaphane. Other laboratory studies have shown that sulforaphane may help protect against prostate, colon, pancreas, and other types of cancer. Some studies have also suggested that the compound may help treat some types of cancer.

Health Benefits of Broccoli

For protection against many cancers and cancer-causing substances
Dr. Paul Talalay, a Professor of Pharmacology and Director of the Laboratory for Molecular Sciences at the Johns Hopkins University School of Medicine, named his lab “Brassica,” which is the genus that includes cauliflower and broccoli. Talalay and his colleagues discovered broccoli’s cancer-fighting substance called sulforaphane. Sulforaphane helps activate the body’s immune cells called helper T-cells, and may help the liver in detoxifying potential carcinogens like cigarette smoke, exhaust fumes, drugs and alcohol.

In addition, researchers at Tokyo’s Graduate School of Agriculture have discovered that sulforaphane can block the growth of melanoma, a form of skin cancer. This study was published in 1999 in the Nutrition and Cancer journal.

Similarly, a study of Singaporean women exposed to high pollution levels showed that eating a diet high in broccoli and other cruciferous veggies conferred a 30% decrease in the risk of getting lung cancer. Another study in the Netherlands showed a 49% decline in the risk of developing colorectal cancer in patients who ate these vegetables.

Overall, when scientists at the World Cancer Research Fund reviewed 206 human and 22 animal studies, they found scientific evidence that cruciferous vegetables lowered the risk of developing cancers of the oral cavity, throat, stomach, esophagus, lung, pancreas, and colon.

• Beneficial especially for women: Broccoli contains phytonutrients, called indole and sulforaphane, which may help prevent breast cancer. These phytonutrients help block an estrogen metabolite that promotes breast cancer growth (specifically, the estrogen-sensitive type). Moreover, its folic acid content is good for pregnant women to prevent birth defects in the fetus. The large amount of calcium in broccoli may also prevent osteoporosis.
• Antioxidants to boost the immune system: Broccoli is a unique vegetable because it contains several antioxidants, such as beta-carotene, vitamin C and glutathione, which all benefit the immune system. Some people take in glutathione in supplement form but some experts say that this may not be as effective as the natural form found in broccoli. Glutathione is said to work by helping the liver neutralize cancerous substances and pollutants, including mercury and lead.
• For heart and cholesterol problems: Most vegetables are rich in fiber and thus helps reduce blood cholesterol levels. Fiber also helps regulate bowel movement and is said to “cleanse” the intestines. In addition to fiber, broccoli has a high Vitamin C and potassium content, which helps in normal heart function.
• For weight loss: Considered a low calorie food, broccoli is an ideal vegetable for those on a diet. Each cup of steamed broccoli contains only 46 calories. The high fiber content of its stem (or spears) makes one feel fuller. For adults and children on a weight-loss program, steamed broccoli spears can be a healthy snack.

Aside from the health benefits mentioned, eating broccoli has been linked to the prevention and control of diseases, like Alzheimer’s disease, diabetes, heart disease, arthritis, and various cancers.

Broccoli Precaution

Broccoli are generally safe to eat. Since broccoli is high in fiber, eating large amounts of it may cause gas. High-fiber foods should be reduced or avoided in people with diarrhea and some other colon problems. This can be minimized by simply adding garlic or ginger on your broccoli, thereby also getting the health benefits of both garlic and ginger.

For those individuals with low thyroid function (called hypothyroidism), you should avoid eating large amounts of cruciferous vegetables, because this can depress the function of the thyroid gland. However, those with high thyroid function (called hyperthyroidism) might benefit from eating broccoli.

Raw broccoli may be more likely to cause irritation, especially in those with certain bowel conditions. Relying on this type of diet alone and avoiding or delaying conventional medical care for cancer may have serious health consequences.

Broccoli Preparation

Broccoli can be eaten raw or cooked in a variety of ways. It can be purchased fresh or frozen in most grocery and organic food stores. Broccoli retains the most nutrients when eaten raw. Cooking reduces some of the benefits of broccoli because the heating process seems to destroy some anti-cancer compounds.

How to Eat Broccoli

• To get the most benefit, you need to choose the freshest broccoli. All parts of the vegetable, including the leaf, the flower (florets) and the stem are healthy, although the whitish stem does not contain vitamin C.
• Try steaming the vegetable instead of boiling it. Place the broccoli in a steamer over boiling water for 5 to 7 minutes. The appearance of cooked broccoli should still be bright green in color. A pale and soggy broccoli means that it has been overcooked.
• Another technique is to roast broccoli. You may place a little oil and season with calamansi, vinegar or cheese.

Research shows that the more cooking and processing done on vegetables, the lesser will be the health benefits, in terms of amount of active phytonutrients. This is true for most foods that grow naturally. That is why it is best to cook vegetables lightly. According to the food pyramid, a healthy diet should consist of around 2 cups of assorted vegetables each day. Near the top of list should be your broccoli and cabbage, which can be eaten several times in a week.

A balanced diet that includes 5 or more servings a day of fruits and vegetables along with foods from a variety of other plant sources such as nuts, seeds, whole grain cereals, and beans is likely to be more healthful than eating large amounts of one food.