Broccoli
Broccoli
Broccoli is a green winter season vegetable crop and a rich source of vitamin C and dietary fiber. It has antioxidants and anticancer properties. It helps manage various diseases like cardiovascular, breast cancer, prostrate cancer and diabetes. It is also known as “Crown Jewel of Nutrition” and its floral part is use as a food item. Broccoli is often eaten as boiled or steamed as well as raw[2][3].
What are the synonyms of Broccoli?
Brassica oleracea variety italica, Sprouting Broccoli, Calabrese[1]
What is the source of Broccoli?
Plant Based
Benefits of Broccoli
Modern Science View
Broccoli may be useful in managing urinary bladder cancer. It is a rich source of chemical compounds called isothiocyanates. Isothiocyanates have chemoprotective property and inhibits the proliferation of cancer cells[6][7].
Modern Science View
Broccoli may be useful in reducing the risk of breast cancer due to the presence of certain bioactive compounds. It inhibits the growth of breast cancer cells[8][9].
Modern Science View
Broccoli may be useful in managing colorectal cancer. It contains certain bioactive compounds that have anti-carcinogenic property[10][11].
Modern Science View
Broccoli may be useful in managing prostate cancer. Certain bioactive compounds present in Broccoli have chemoprotective effect. They prevent prostate inflammation and formation of cancer cells[12][13].
Modern Science View
Broccoli may be useful in managing stomach cancer. It contains sulforaphane which has tumor-preventive effect[14][15].
Modern Science View
Broccoli may be useful in managing fibromyalgia. It contains a compound called ascorbigen. It reduces the symptoms associated with Fibromyalgia such as muscle pain and stiffness[16].
Ayurvedic View
The common symptoms of Fibromyalgia are muscle pain and stiffness in the body. This is due to an aggravation of Vata dosha and accumulation of Ama (toxic remains in the body due to improper digestion). Including Broccoli in your diet is a good option to manage fibromyalgia. This is because of its Vata balancing property. It also reduces Ama due to its Deepan (appetizer) and Pachan (digestive) nature.
Tips:
a. Wash and chop some fresh Broccoli.
b. Roast, bake or steam it and have it in lunch and dinner.
Tips:
a. Wash and chop some fresh Broccoli.
b. Roast, bake or steam it and have it in lunch and dinner.
How effective is Broccoli?
Insufficient evidence
Breast cancer, Cancer of colon and rectum, Fibromyalgia, Prostate cancer, Stomach cancer, Urinary bladder cancer
Precautions when using Broccoli
Breastfeeding
Modern Science View
Consult your doctor while taking Broccoli during Breastfeeding[4].
Pregnancy
Modern Science View
Consult your doctor while taking Broccoli during Pregnancy[4].
Side Effects
Important
Modern Science View
Allergic rashes[4]
FAQs about Broccoli precautions
Recommended Dosage of Broccoli
- Broccoli Tablet - 1-2 tablets of Broccoli twice a day.
- Broccoli Capsule - 1-2 capsules of Broccoli twice a day.
How to use Broccoli
1. Fresh Broccoli salad
a. Wash and chop the fresh Broccoli.
b. Eat it raw or roast as per your requirement and liking.
2. Broccoli Tablets
a. Take 1-2 tablets of Broccoli.
b. Swallow it with water 1-2 times a day after meals.
3. Broccoli Capsules
a. Take 1-2 capsules of Broccoli.
b. Swallow it with water 1-2 times a day after meals.
a. Wash and chop the fresh Broccoli.
b. Eat it raw or roast as per your requirement and liking.
2. Broccoli Tablets
a. Take 1-2 tablets of Broccoli.
b. Swallow it with water 1-2 times a day after meals.
3. Broccoli Capsules
a. Take 1-2 capsules of Broccoli.
b. Swallow it with water 1-2 times a day after meals.
Frequently asked questions
Modern Science View
You can include Broccoli in your diet in various ways such as salad, with eggs, soup etc. The best way to eat Broccoli is half cooked to retain its nutrients.
Modern Science View
Broccoli is best when eaten raw but to enhance its taste and flavour you can saute it in few drops of olive oil or half boil in water. There are various ways to make it partially cooked such as steamed, boiling, roasting, saute etc.
Modern Science View
1. Put washed and cleaned whole Broccoli on the pan.
2. Drizzle olive oil on the top of the Broccoli.
3. Saute for 2-3 minutes.
4. Add salt and seasoning according to your liking.
2. Drizzle olive oil on the top of the Broccoli.
3. Saute for 2-3 minutes.
4. Add salt and seasoning according to your liking.
Modern Science View
Broccoli salad contains an approximate of 70-80 calories if 1 cup of Broccoli is used. On the other hand, Cauliflower contains an average of 80-100 calories. It is best to consume if you are on dieting for their health benefits.
Modern Science View
Broccoli can be washed in running water. It is advised not to soak it in water for long as it might result in loss of nutrients.
Modern Science View
A spoil Broccoli can be identified with a characteristic intense smell. Also if its bad then the green color will change to yellow.
Modern Science View
Broccoli can lose its antioxidant properties while cooking. Cooking may alter its properties by destroying the antioxidant properties. It is thus recommended to eat Broccoli in salad or as half cooked[5].
Modern Science View
Research shows that both green and purple Broccoli have almost same nutrient profiles. But while cooking, the purple Broccoli may easily lose its flavonoid content as compared to the green. Thus it is best to consume the half cooked Broccoli for maximum benefits[5].
Ayurvedic View
Broccoli is available in three distinct varieties. First, one being Calabrese Broccoli which is nicknamed or known as Broccoli which green in color, while the other two varieties being purple cauliflower and sprouting Broccoli are not so common.
Modern Science View
Broccoli is good for health. It has antioxidant properties and helps fight against cancer. It is best to eat Broccoli as salad[3].
Ayurvedic View
Broccoli is good for health and is regarded as one of the healthiest vegetables. According to Ayurveda, Broccoli balances Vata and Kapha in the body. The most popular ways of consuming this healthy vegetable is eating it raw or steaming it.
Modern Science View
Yes, Broccoli may be useful in thyroid. It contains chemical compounds called glucosinolates that have antithyroid effect[17][18].
Modern Science View
Although not enough scientific evidence is available, Broccoli may be useful in weight loss[27].
Ayurvedic View
Broccoli is useful for weight loss. This is because it is rich in fiber and improves metabolism due to its Deepan (appetizer) and Pachan (digestive) properties. Include Broccoli in your daily diet in the form of salads or main course for effective weight loss.
Modern Science View
Yes, Broccoli may be useful in managing diabetes due to the presence of a bioactive compound called sulforaphane. It increases antioxidant activity and reduces insulin and insulin-resistance in the blood[19][20].
Ayurvedic View
Diabetes also known as Madhumeha is due to an aggravation of Vata and impaired digestion. Impaired digestion leads to an accumulation of Ama (toxic remains in the body due to improper digestion) in the pancreatic cells and impairs the function of insulin. Broccoli helps remove Ama and controls aggravated Vata due to its Deepan (appetizer) and Pachan (digestive) properties. This thus helps control high blood sugar level.
Modern Science View
Yes, Broccoli is good for the skin. It contains glucoraphanin which is useful in protecting the skin against damage due to UV-B radiation. It may also protect against skin cancer[21][22].
Modern Science View
Yes, Broccoli is a good source of protein. There is about 2.82g of protein in 100g of Broccoli[23].
Modern Science View
Broccoli is a low carbohydrate vegetable. There is about 6.64g of carbohydrate content in 100g of Broccoli[23].
Modern Science View
Yes, Broccoli has gastro-protective effect. Isothiocyanates present in Broccoli have antimicrobial effect against H. pylori. Thus, Broccoli may be useful in managing gastritis, gastric ulcers as well as gastric cancer[24][25].
Modern Science View
Yes, Broccoli may be good for the kidneys. It contains antioxidants, anthocyanins, vitamin A and vitamin C which protect the kidneys against oxidative damage by free radicals[26].
References
- Ved DK, Sureshchandra ST, Barve V, et al.Plant details for a Brassica oleracea L.FRLHT's ENVIS Centre on Medicinal Plants.2018.
- Sithara S, Mostafa IW, Mohammad SR, et al.Broccoli (Brassica oleracea) Reduces Oxidative Damage to Pancreatic Tissue and Combats Hyperglycaemia in Diabetic Rats.Prev Nutr Food Sci. 2017;22(4):277–284.
- Joon HH, Sang BL. Antioxidant and Anticancer Activities of Broccoli By-Products from Different Cultivars and Maturity Stages at Harvest.Prev Nutr Food Sci.2015;20(1):8–14.
- WebMD.Broccoli: Uses, Side effects, Doses, Interactions [Internet].Atlanta [last updated in 2016].
- Porter Y.Antioxidant properties of green Broccoli and purple-sprouting Broccoli under different cooking conditions.Int J Stud Res.2012;5.
- Munday R, Mhawech-Fauceglia P, Munday CM et al.Inhibition of urinary bladder carcinogenesis by broccoli sprouts.Cancer Res.2008;68(5):1593–1600.
- Tang L, Zirpoli GR, Guru K et al.Intake of cruciferous vegetables modifies bladder cancer survival.Cancer Epidemiol Biomarkers Prev.2010;19(7):OF1-OF6.
- Li Y, Zhang T, Korkaya H et al.Sulforaphane, a dietary component of broccoli/broccoli sprouts, inhibits breast cancer stem cells.Clin Cancer Res;16(9):OF1–OF11.
- Rose P, Huang Q, Ong CN et al.Broccoli and watercress suppress matrix metalloproteinase-9 activity and invasiveness of human MDA-MB-231 breast cancer cells.Toxicol Appl Pharmacol.2005;2(1):105-113.
- Lin HJ, Probst-Hensch NM, Louie AD et al.Glutathione transferase null genotype, broccoli, and lower prevalence of colorectal adenomas.Cancer Epidemiol Biomarkers Prev.1998;7:647-652.
- Tse G, Eslick GD.Cruciferous vegetables and risk of colorectal neoplasms:a systematic review and meta-analysis.Nutrition and Cancer.2014;66(1):128-139.
- Traka M, Gasper A V., Melchini A et al.Broccoli consumption interacts with GSTM1 to perturb oncogenic signalling pathways in the prostate.PLoS One.2008;3(7):e2568.
- Keum YS, Oo Khor T, Lin W et al.Pharmacokinetics and pharmacodynamics of broccoli sprouts on the suppression of prostate cancer in transgenic adenocarcinoma of mouse prostate (TRAMP) mice:implication of induction of Nrf2, HO-1 and apoptosis and the suppression of Akt-dependent kinase pathway.Pharm Res.2009;26(10):2324-2331.
- Veeranki OL, Bhattacharya A, Marshall JR et al.Organ-specific exposure and response to sulforaphane, a key chemopreventive ingredient in broccoli:implications for cancer prevention.Br J Nutr.2013;109(1):10.
- ahey JW, Haristoy X, Dolan PM, et al.Sulforaphane inhibits extracellular, intracellular, and antibiotic-resistant strains of Helicobacter pylori and prevents benzo[a]pyrene-induced stomach tumors.Proceedings of the National Academy of Sciences of the United States of America.2002;99(11):7610-7615.
- Bramwell B, Ferguson S, Scarlett N et al.The use of ascorbigen in the treatment of fibromyalgia patients:a preliminary trial.Altern Med Rev.2000;5(5):455-462.
- Paśko P, Krośniak M, Prochownik E et al.Effect of broccoli sprouts on thyroid function, haematological, biochemical, and immunological parameters in rats with thyroid imbalance.Biomed Pharmacother.2018;97:82-90.
- Felker P, Bunch R, Leung, AM.Concentrations of thiocyanate and goitrin in human plasma, their precursor concentrations in brassica vegetables, and associated potential risk for hypothyroidism.Nutr. Rev.2016;74(4):248-258.
- Bahadoran Z, Mirmiran P, Azizi F.Potential efficacy of broccoli sprouts as a unique supplement for management of type 2 diabetes and its complications.J Med Food.2013;16(5).
- Bahadoran Z, Tohidi M, Nazeri P et al.Effect of broccoli sprouts on insulin resistance in type 2 diabetic patients:a randomized double-blind clinical trial.Int J Food Sci Nutr.2012;63(7):767-771.
- Dinkova-Kostova AT, Fahey JW, Benedict AL et al.Dietary glucoraphanin-rich broccoli sprout extracts protect against UV radiation-induced skin carcinogenesis in SKH-1 hairless mice.Photochem Photobiol Sci.2010;9:597-600.
- Kune GA, Bannerman S, Field B et al.Diet, alcohol, smoking, serum beta-carotene, and vitamin A in male nonmelanocytic skin cancer patients and controls.Nutr Cancer.1992;18(3):237-244.
- USDA.Basic Report: 11090, Broccoli, raw.2018.United States.
- Yanaka A, Fahey JW, Fukumoto A et al.Dietary sulforaphane-rich broccoli sprouts reduce colonization and attenuate gastritis in Helicobacter pylori-infected mice and humans.Cancer Prev Res.2009;2(4):353-360.
- Owis AI.Broccoli; the green beauty:a review.J Pharm Sci Res.2015;7(9):696-703.
- El Hendy HAR, Al-Gemeai HARO.Effect of broccoli intake on antioxidant in the liver and kidney tissues of hyperglycemic rats.Integr Food Nutr Metab.2014;1(1):83-86.
- Jae-Joon L, Hyoung-Duck S, Yu-Mi L et al. Effect of broccoli sprouts on cholesterol-lowering and anti-obesity effects in rats fed high fat.J Korean Soc Food Sci Nutr.2009;38(3):309-318.
Disclaimer
The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional.