Broccoli became popular in the 1980s as a new form of tasty cauliflower. It has become increasingly popular over the last couple of decades and is now part of the weekly diet for most people.
Along with being an incredibly versatile ingredient, It has some great health benefits.
(1) Nutraceutical Improvement Increases the Protective Activity of Broccoli Sprout Juice in a Human Intestinal Cell Model of Gut Inflammation. PUBMED https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5039501/
(2) The bioavailability to humans of ascorbic acid from oranges, orange juice, and cooked broccoli is similar to that of synthetic ascorbic acid. PUBMED https://www.ncbi.nlm.nih.gov/pubmed/8505665
(3) Indole-3-carbinol: a plant hormone combatting cancer. PUBMED https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5989150/
(4) https://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/indole-3-carbinol
(5) https://www.eurekaselect.com/article/72431
(6) https://www.mskcc.org/cancer-care/integrative-medicine/herbs/indole-3-carbinol
Liver Protection During Detox
The protective effects of Indole-3-carbinol (I3C) on the liver during detoxification.
- Formation and Active Compounds: I3C is formed from the breakdown of glucosinolates in cruciferous vegetables in the acidic stomach environment, generating biologically active compounds like DIM (diindolylmethane) (4).
- Protective Effects on Liver: Exhibits protective effects against chronic liver diseases, including hepatitis, hepatic steatosis, cirrhosis, and hepatocellular carcinoma (5).
- Mechanisms of Action:
- Regulates transcriptional factors and signaling pathways.
- Mitigates oxidative stress and inhibits DNA synthesis affecting cell proliferation and apoptosis.
- Modulates enzymes related to viral replication, lipogenesis, and the metabolism of hepatotoxic substances (5).
- Immunomodulatory Functions: Improves conditions like non-alcoholic steatohepatitis and functions as an inhibitor of pro-inflammatory cytokines and chemokines, reducing liver injuries caused by microbial infections (5).
- Stimulation of Detoxifying Enzymes: Known to stimulate detoxifying enzymes in the gut and liver, supporting its role in detoxification and potential for cancer prevention (6)
Vitamin C
Broccoli contains Vitamin C (Ascorbic acid) 89mg/100g. When ingested as cooked broccoli, orange juice, or fruit, Vitamin C seems to be as equally bioavailable as the synthetic form of vitamin C. In raw Broccoli however it is only 20% available. (2)
Anti-Cancer
Due their containing Indole-3-carbinol (IC3) brocooli have been shown to protect against cancer. Many studies showed that I3C suppresses the proliferation of various cancer cell lines, including breast, colon, prostate, and endometrial cancer cells. 3)
Broccoli, along with many other common vegetables such as Cauliflower, Kale, Brussels Sprouts etc. belonging to the Brassicaceae family, is considered to have a high health-promoting potential for their richness in vitamins, minerals, fibers, and bioactive secondary metabolites. Among these, considerable attention has been given to glucosinolates, a class of secondary metabolites synthesized almost exclusively by this plant family, and, in particular, to their hydrolysis products’ isothiocyanates for their ability to induce phase II detoxification enzyme activities and anticancer potential. (1)
Studies have shown that broccoli juice helps protect gut cells against cancer. (1)
Basic Nutrients
From USDA
