Super vegetable: Broccoli

Eating broccoli just might help to fight breast cancer. University of Michigan researchers have found a compound in broccoli and broccoli sprouts that could help prevent and potentially treat breast cancer. The compound targets cancer stem cells – which are specifically responsible for the growth of cancerous breast tumours.

The researchers tested the broccoli compound sulforaphane, on animals as well as on breast cancer cell cultures in the lab. Their findings, which were recently published in the journal Clinical Cancer Research, showed that sulforaphane not only targeted and killed cancer stem cells, but it also prevented any new malignancies from forming.

Broccoli is a plant of the cabbage family Brassicaceae. Broccoli most closely resembles the cauliflower, which is a different cultivar group of the same species but is green in colour. Its cultivation originated in Italy. Broccolo, its Italian name, means “cabbage sprout.” Because of its different components, broccoli provides a range of tastes and textures, from soft and flowery (the floret) to fibrous and crunchy (the stem and stalk).

Broccoli is usually boiled or steamed, but may be eaten raw. Although boiling/ cooking has been shown to reduce the levels of possible anti-cancer compounds- sulforaphane- in broccoli. Other methods such as steaming, microwaving, lactic fermentation, and stir-frying also do not reduce the presence of these compounds.

This is not the only health benefit of broccoli and neither is this the first study on the vegetable’s health benefits. For example, broccoli sprouts have been found to potentially play a  role in the prevention of gastric cancer by reducing colonisation of the cancer and ulcer-linked bacteria Helicobacter pylori (H. pylori) in the body. A different study showed that consumption of broccoli was strongly associated with a reduced risk of coronary heart disease death in postmenopausal women. In yet another study it was found that 'isothiocyanates' present in broccoli and other cruciferous vegetables may offer protection against lung cancer. Eating raw or lightly cooked broccoli helps protect the heart against damage and maintain its healthy functioning.

Powering eye

Broccoli contains powerful phytonutrient antioxidants of the carotenoid family called lutein and zeaxanthin, both of which are concentrated in large quantities in the lens of the eye. According to studies, eating broccoli more than twice a week reduces risk of cataracts because according to recent research sulforaphane is also  an antioxidant which  protects human eye cells from free radical stressors. Sulforaphane is also known to prevent the oxidizing damage that causes the immune system to decline with age. Broccoli  also offers protection against asthma, rhinitis and lung disease

Stronger Bones

When it comes to building strong bones, broccoli's got it all for less. One cup of cooked broccoli contains 74 mg of Ca, plus 123 mg of vitamin C, which significantly improves Ca absorption. Dairy products, on the other hand are a good source of Ca, but contain no vitamin C.

Nutritional Profile

Broccoli contains glucosinolates, phytochemicals which break down into sulphoraphane. Broccoli also contains the carotenoid, lutein. Broccoli is high in vitamins C, K, and A as well as foliate and fibre. Broccoli is a very good source of phosphorus, potassium, magnesium and the vitamins B6 and E. The nutrient profile of broccoli is as follows:

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