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Did you know that Broccoli contains the following vitamins and minerals?

• Vitamins B1 (Thiamin)
• B2 (Riboflavin)
• B3 (Niacin)
• B5 (Pantothenic acid)
• B6
• B9 (Folate)
• Vitamin C and A
• calcium
• iron
• magnesium
• phosphorus
• potassium
• zinc 

And, that one ounce of broccoli reportedly contains more vitamin C than many citrus fruits, is a very rich source of fiber and contains more calcium than an entire glass of milk.

The news gets even better – substances called isothiocyanates are very potent anti-carcinogens.  Researchers at John Hopkins University showed that broccoli contains compounds that trigger the body to produce a substance (sulforaphane) which, in turn, manufactures powerful cancer fighting enzymes.  A new study has found that broccoli also protects skin from damage caused by exposure to the sun.  

John Hopkins researchers have also linked sulforaphane, an extract from broccoli sprouts, to protection from the sun’s harmful rays and finding that topically applying sulforaphane reduced the degree of redness and inflammation UV radiation exposure by an average of 37%.  However, protection varied from 8% to 78%. Although broccoli isn’t a sunscreen, it may provide another defense against skin cancer.  

Surprisingly in contrast to applying sunscreen to the skin and re-applying it every few hours, broccoli extract protects cells from the inside out and sulforaphane was just as effective three days after it was applied to the skin.  This doesn’t mean broccoli extract should be applied to the skin before heading off to the beach!  The benefits of sulforaphane can be enjoyed by eating broccoli.

Eat it raw, steamed, or stir-fried to decrease the risk of cancer.  Researchers in the U.K. recently found that boiling cruciferous vegetables destroys their cancer-fighting antioxidants called glucosinolates. Cruciferous vegetables include broccoli, green cabbage, Brussels sprouts, and cauliflower.

When these foods are eaten raw, steamed, or stir-fried, the glucosilonates are metabolized into other compounds that counteract the poisonous effects of cancer and accelerate removal from the body. Boiling cruciferousplants leeches these cancer-fighting nutrients into the cooking water.

Glucosilonate loss that occurred from boiling broccoli was 77%, cauliflower 75%, green cabbage 65%, and Brussels sprouts 58%. Shredding these vegetables finely also showed a marked decline of glucosinolates – up to 75% over 6 hours!

Though studies continue to confirm the role of diet in reduction of cancer risk, genetic makeup can affect how efficiently your body absorbs glucosinolates. Other studies show that careful chewing of cruciferous vegetables greatly enhances absorption of glucosilonates.  To increase absorption eat with a little good fat such as canola or olive oil.

According to the You Doc, “when your blood sugar (glucose) is chronically high, the cells of your heart, eyes, kidneys, and nerves take a big hit. Hit after hit leads to permanent damage. When researchers looked at what glucose would do to blood vessel cells in a petri dish, they saw that sulforaphane muzzled damage -- or oxidation -- by as much as 73%.  It's rich in vitamin C and lutein, and high levels of those can cut your risk of eye damage. Find out what other nutrients are also key to avoiding eye problems.” 

The Bottom-line:  It tastes great, is inexpensive, is easy to cook, and easy to find year-round.

Do you have a favourite broccoli recipe?  If so, send it to us at: info@yourburlington.ca and we’ll publish it in our NEW Recipe Section – Coming Soon!