Broccoli Health Benefits

Broccoli is known as being one of the world's best super foods. But while everyone knows it's good for you, few know exactly why it's good for you. 

If they did, perhaps more people would willingly eat it.

In recent years, broccoli has made the headlines regarding three powerful phytonutrients found in the vegetable, enabling broccoli to provide multiple health benefits to various parts of the body. 

Those 3 powerful phytonutrients are:
-- Sulforaphane
-- Indole-3-carbinol (I3C)
-- Diindolylmethane (DIM). 

A University of Warwick research team believes sulforaphane could reverse the damage caused by diabetes to the blood vessels. It encourages production of enzymes which protect the blood vessels, and a reduction in high levels of molecules which cause significant cell damage.

The Warwick team, whose work is reported in the journal Diabetes, tested the effects of sulforaphane on blood vessel cells damaged by high glucose levels (hyperglycemia), which are associated with diabetes.

The researchers found that sulforaphane activated a protein in the body called nrf2, which protects cells and tissues from damage by activating protective antioxidant and detoxifying enzymes. Sulphurophane also helps to protect your body from cancer by removing harmful toxins from your body.

Broccoli, Brussels sprouts, cauliflower, cabbage, and kale of the cruciferous (cabbage) family contain Indole-3-carbinol (I3C) and Diindolylmethane (DIM), phytonutrients that have been found to provide protection from certain cancers. 

Indole-3-carbinol is a member of the class of sulfur-containing chemicals called glucosinolates that is formed from parent compounds whenever cruciferous vegetables are crushed or cooked. Indole-3-carbinol and other glucosinolates (e.g. sulforaphane) are antioxidants and potent stimulators of natural detoxifying enzymes in the body. 

Indole-3-carbinol and other glucosinolates are believed to be responsible for the lowered risk of cancer by increasing the conversion of the bad estrogen (estradiol) to a weaker estrogen (estrone), protecting against breast and prostate cancers. 

I3C promotes "good" hormones, while working against destructive ones. The sulforaphane in broccoli also helps to increase the level of enzymes that block cancer, while the beta-carotene in broccoli transforms into vitamin A within the body, providing an effective antioxidant that destroys free radicals (responsible for weakening the defense of cells).

Diindolylmethane (DIM) improves the breakdown and synthesis of substances in the body by improving the balance of testosterone and estrogen (estradiol). One of the many glucosinolates, sulforaphane, found in broccoli, protects the body against colon cancer. Interestingly, the bioavailability of indoles is increased by light cooking (e.g. steaming).

Other Phytonutrients in Broccoli
Broccoli provides a high amount of vitamin C, which aids iron absorption in the body, prevents the development of cataracts, and also eases the symptoms of the common cold.

The folic acid in broccoli helps women sustain normal tissue growth and is often used as a supplement when taking birth control pills and during pregnancies.

Broccoli contains a high amount of potassium, which helps maintain a healthy nervous system and optimal brain function, as well as promotes regular muscle growth. The potassium in broccoli also aids those battling high blood pressure, while a large amount of calcium helps combat osteoporosis. 

Broccoli contains high levels of chromium, which helps to reduce insulin resistance in overweight people and people with Type 2 diabetes. 

Like all green vegetables, broccoli contains chlorophyll, one of the most powerful nutrients, especially for people with Type 2 diabetes. Chlorophyll has also been recognized for its anti-inflammatory, anti-mutagenic, and anti-oxidant properties. 

Chlorophyll has been cited as strengthening the immune response; therapeutic for inflammation of the ear and the mucous membrane of the nose and sinuses; supportive of normal kidney function; accelerating wound and ulcer healing; and reducing fecal, urinary and body odor in geriatric patients. This makes chlorophyll (within green foods) very beneficial to diabetics as well as non-diabetics.

The vegetable is also fiber-rich, which enhances the gastrointestinal (GI) tract, as well as helping to reduce blood cholesterol levels. 

Additionally, the health benefits of broccoli have been linked to preventing and controlling the following medical concerns: Alzheimer's disease, diabetes, calcium deficiencies, stomach and colon cancer, malignant tumors, lung cancer, heart disease, arthritis, and even the aging process. 

Grocery Shopping Tips
Always select broccoli that has a deep, dark, green color. The stalks should be firm and not soft.

Yellow and wilted leaves and stalks indicate much loss of nutrient value.
Broccoli is highly perishable.

Do not wash broccoli before refrigerating.

Food Preparation Tips
Some people feel the only way they can stomach broccoli is to smother it with cheese sauce. But there are other ways to prepare it that are tasty.

• Try steamed broccoli with cayenne pepper, garlic or onions
• Try steamed broccoli with orange or yellow bell peppers
• Try steamed broccoli with a small pat of organic butter
• Hide the broccoli in a dish with other ingredients such as a healthy casserole.

Note: For those who don't particularly care for broccoli in its original state, they should try broccoli sprouts. Broccoli sprouts have very little flavor so they won't overpower a salad, which happens to be their most common use. But broccoli sprouts do manage to pack quite a boost to your health. As healthy as broccoli is, the sprouts carry approximately 100 times the benefits of regular broccoli.

Other Health Benefits of Broccoli

 

Blood Pressure: Along with a high amount of potassium, Broccoli also contains magnesium and calcium that help regulate blood pressure.

Bone Health: Broccoli contains high levels of both calcium and vitamin K, both of which are important for bone health and prevention of osteoporosis.

Cancer Prevention: Broccoli contains glucoraphanin, which with the body processes into the anti-cancer compound sulforaphane. This compound rids the body H. pylori, a bacterium found to highly increase the risk of gastric cancer. Furthermore, broccoli contains indole-3-carbinol, a powerful antioxidant compound and anti-carcinogen found to not only hinder the growth of breast, cervical and prostate cancer, but also boosts liver function. 


Digestion Support: Broccoli is high in fiber, which aids in digestion, prevents constipation, maintains low blood sugar, and curbs overeating. Furthermore, a cup of broccoli has as much protein as a cup of rice or corn with half the calories. Broccoli helps the body to get rid of the H. Pylori bacteria. This bacterium is responsible for causing peptic ulcers, esophagitis (inflammation of the esophagus or the food pipe), gastritis (inflammation of the stomach), and also increases the person’s risk of getting gastric cancer.

Eye Health: Studies have shown that the carotenoid lutein helps prevent the development of age-related macular degeneration and cataracts,  Additionally, broccoli is a good source of vitamin A, which protects the retina from damage and is needed to form retinal, the light-absorbing molecule that is essential for both low-light and color vision. 

Heart Health: The carotenoid lutein may also slow down or prevent the thickening of arteries in the human body, thus fighting against heart disease and stoke. The Vitamin B6 and folate in broccoli also reduce the risk of atherosclerosis, heart attack, and stroke.

Immune System: One cup of broccoli bolsters the immune system with a large dose of beta-carotene. Trace minerals, such as zinc and selenium, further act to strengthen immune defense actions. Broccoli also helps the liver detoxify faster and help eliminate free radicals.

Skin Support: Broccoli is helpful in repairing skin damage thanks to the glucoraphanin it contains which helps the skin to detoxify and repair itself.

Vitamin C: One cup of broccoli contains the RDA of vitamin C, an antioxidant necessary for fighting against free radicals. Moreover, vitamin C is an effective antihistamine for easing the discomfort of the common cold. Beta Carotene is another excellent antioxidant that helps eliminate free radicals.

Type 2 Diabetes: Broccoli contains more chromium than any other land vegetable, helping it to reduce insulin resistance and making broccoli one of the key foods to use to fight Type 2 diabetes. In addition, the sulforaphane in broccoli is known to produce enzymes that protect the blood vessels and reduce the cell damage caused by Type 2 diabetes.

Note: There are agencies that claim scientific evidence that broccoli and other cruciferous vegetables lowered the risk for many forms of the disease, such as tumors of stomach, esophagus, lung, oral cavity and pharynx (throat), endometrium , and the pancreas.

How to Eat Broccoli
There are many ways to eat broccoli. However, do not overcook the broccoli! Otherwise, it loses many of its nutrients, especially the Vitamin C and other water-soluble nutrients. 

The best ways to eat broccoli include: lightly steaming, raw in a salad, raw as a snack, raw within a green smoothie, and roasted. Also, adding broccoli to pasta, brown rice, a stir-fry, a casserole or soup are other ways to enjoy this super food.

Q: What's your favorite way to eat broccoli? Share it by posting on our Facebook Page.

Tip: When you're steaming the broccoli,, if it loses its bright green color and sturdiness and looks kinda dingy green and limp, then, that means you overcooked the broccoli and killed it! So, don't overcook this super vegetable if you want to obtain its nutritional benefits.

Did you know that cutting the florets into smaller pieces and the stems into thin slices and letting them sit for 5 to 6 minutes before cooking will enhance their cancer protective properties? 

Cutting broccoli into smaller pieces breaks the cells and activates an enzyme called myrosinase. The myrosinase converts some of the sulfur-containing chemicals found in broccoli (call glucosinolates) into other sulfur containing chemicals (called isothiocyanates) which research has shown to contain cancer preventive properties not found in the glucosinolates . Studies have actually pinpointed specific mechanisms, like changes in cellular genetic processes, which are involved in increasing cancer protection.

Since myrosinase is specifically activated by ascorbic acid (vitamin C), sprinkling your sliced broccoli with a little lemon juice, an excellent source of vitamin C, before letting it sit may also help increase myrosinase activity. Once broccoli is heated, even if it is just lightly steamed, the myrosinase enzyme will become inactivated. For this reason, the slicing of broccoli 5-6 minutes before steaming will enable the enzyme to go to work and convert some of the sulfur-containing compounds prior to steaming.

Juicing Tips to Reverse Type 2 Diabetes

Juice cleansing/detox is one of the most effective alternative therapeutic methods to improve your overall health or help your body prevent or fight diseases such as diabetes, heart disease, obesity, cancer, obesity, and other similar systemic diseases.  

Juice cleansing/detox can also be used to help fight and overcome addictions to fast food, caffeine, soda, and other similar processed foods and beverages that contain harmful chemicals that create cravings and addictions.

If possible, only use vegetables, fruits and herbs that are organic or purchased locally to limit your exposure to excess pesticides and other chemicals.

The juice of organic vegetables will not only speed up the process of detoxification, it will flood your body with enzymes, vitamins and minerals for quick absorption....and greatly benefit the immune system.

The juice of organic vegetables is rich in nutrients. As the cells of your body are bathed in these fresh, alkaline vegetable juices, they begin to release acids, which are toxins that can then be removed through the elimination systems of the body i.e. the lungs, kidneys, skin, liver, etc.

Since one of the goals of a cleanse/detox is to help remove chemicals and toxins from your body, you should try to limit your intake of chemicals and toxins from various "dead" processed foods, including wheat, dairy, animal meat, flour, hydrogenated oils, caffeine, and sugar.

To ensure your cleanse/detox program is effective and meets your health needs, use combinations of various vegetable, fruits and herbs.

These include: apples, beets, cabbage, collard greens, carrots, celery, cucumber, dandelion greens, endive, garlic, ginger, kale, lemons, lettuce, parsley, spinach; cilantro, chlorella, spirulina, wheatgrass, cayenne pepper., and red clay All are excellent for cleansing/detox.

Note: For juice recipes that define specific combinations of vegetables and fruits for specific diseases and ailments, get the author's Power of Juicing ebook.

Also, use organic herbal tinctures to add to your juice to help with the cleanse/detox; and, fiber to help with bowel regularity.

Note: If you’re not able to buy all produce organic, get a fruit and vegetable wash to help rid your produce of pesticide residues, waxes, and other undesirable chemicals.

Juicing Detox Tips

Although it can be tempting to jump into a juice detox (or juice fast), preparation is essential because it affects how you respond to the cleanse.

Some foods can interfere with the liver's ability to detoxify your body, which could impair your detox efforts. Consequently, certain foods, such as coffee, sugar, flour, meat, dairy, alcohol, processed foods, artificial sweeteners, and wheat should be phased out to reduce headaches, cravings, and other withdrawal symptoms. It’s also important to increase your intake of fresh vegetables during the pre-fast.

At least a week before starting a juice cleanse/detox, change your diet to as many raw vegetables and fruits as possible. Ideally, you should be following a plant-based diet such as the Death to Diabetes Super Meal Nutritional Program (refer to Chapters 5, 6, 7, 8, and 9 of the Death to Diabetes book).

First thing in the morning, drink a cup of room temperature or lukewarm filtered water with lemon. Lemon water flushes out body toxins and is extremely beneficial for the body.  

Warm lemon water serves as the perfect ‘good morning drink’, as it aids the digestive system and makes the process of eliminating the waste products from the body easier.  

Warm lemon water prevents the problem of constipation and diarrhea, by ensuring smooth bowel functions. Lemon water also paves the way for losing weight faster, thus acting as a great weight loss remedy.

During the cleanse/detox, drink 48-64 ounces of freshly squeezed juice per day plus 4 to 8 cups of filtered water to flush out toxins from your body. If you If you would like less juice, just dilute the juice with water. However, you must avoid all other beverages (e.g. soda, coffee, milk or tea) and solid foods.

Avoid fried foods and animal products, including dairy. A healthy balanced diet is achievable without these things, and the key to eating clean.

Drink a glass of room temperature or lukewarm water in between each juice to promote elimination.

To optimize the absorption of nutrients, drink each juice slowly rather than gulping it down. Juices should be consumed approximately two to three hours apart. The final beverage of the day should be at least three hours before bedtime.

Get moving! Take walks, jog, do yoga get moving in order to get oxygen into your cells.

Detox involves your whole being: Body: Mind and Spirit. So, take this time to relax, de-stress and reflect on the positives in your life.

Stress can have negative effects on health and can impair detoxification. Allow the mind to rest by incorporating mind/body practices such as diaphragmatic breathing, progressive muscle relaxation, or mindfulness meditation. 

Try to get plenty of rest. Go to bed as early as you can and take naps if possible. Try to get 7-8 hours of quality sleep each night.

If possible, take a mini-vacation while detox juicing -- it will give your body much needed rest and rejuvenation, allowing your body to cleanse internally with ease.

According to Traditional Chinese Medicine (TCM), the liver is associated with anger, the kidneys with fear, and the gallbladder holds frustration. Proponents of juice fasting believe that old emotions may arise and be cleansed from the system as the corresponding organs are cleansed.

Note: If you feel a little sick, do not be alarmed. This is a sign that your body is cleansing. Make sure that your bowels are functioning regularly, and if they are not, be sure to take fiber and use fresh juices to cleanse the bowels. Just take it easy, as it will pass. If your bowels are not open when doing a detox, your body will get clogged and you will have some negative side effects.

Please Note: If you are diabetic, you should wait until your blood glucose has stabilized towards the normal range before starting a juice cleanse. Also, always consult with your doctor, especially if you are taking prescription medications.

If you aren't consuming any fiber during your juice cleanse, it is important to take something that will stimulate your colon and prevent the toxins from being reabsorbed back into the body. Psyllium husk and bentonite clay are excellent for drawing out toxins from the body; as is chlorella powder.

Easing off a juice cleanse is important. It is best to start with raw salads and fruit for a few days, plus maybe some lightly steamed vegetables with organic brown rice. 

Weight Loss Myths

There is a lot of misinformation out there about weight loss. Here are some of the myths that can make losing weight a lot more difficult than it should be.

Myth: Low-fat diets help to lose weight.


Fact: Actually the low-fat diet is one of the reasons for the high rate of obesity! 
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Myth: Eating less calories is the key to losing weight.

Fact: Actually eating less calories can turn your body into starvation mode and lead to weight gain. It’s not about eating less calories as much as it’s about eating the right less calories.

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Myth: Walking every day helps to burn fat.

Fact: Walking is good for your cardiovascular system, and is a good way to get into the habit of exercise. Walking is also a good way to loosen up and warm up your muscles, but walking doesn’t burn fat.

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Myth: Working with a dietitian will help to lose weight.

Fact: Dietitians may know more than you, but many of them are out-dated in their thinking. In fact, many of them subscribe to many of these myths. You should interview your dietitian before paying them your hard-earned money.

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Myth: Following one of the famous weight loss programs will help me to lose weight.

Fact: These weight loss programs can work as long as you follow their rules, but they also subscribe to many of these myths. One of the advantages though is that these programs provide structure to your life, and some provide pretty good meals – to get you started and going in the right direction..

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Myth: High-protein/low-carbohydrate diets are a healthy way to lose weight.

Fact: The long-term health effects of a high-protein/low-carbohydrate diet are unknown. But getting most of your daily calories from high-protein foods like meat, eggs, and cheese is not a balanced eating plan. 

You may be eating too much fat and cholesterol, which may raise heart disease risk. You may be eating too few fruits, vegetables, and whole grains, which may lead to constipation due to lack of dietary fiber. Following a high-protein/low-carbohydrate diet may also make you feel nauseous, tired, and weak. 

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Myth: Certain foods, like grapefruit, celery, or cabbage soup, can burn fat and make you lose weight.

Fact: No foods can burn fat. Some foods with caffeine may speed up your metabolism (the way your body uses energy, or calories) for a short time, but they do not cause weight loss.

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Myth: Eating after 8 p.m. causes weight gain.

Fact: It does not matter what time of day you eat. It is what and how much you eat and how much physical activity you do during the whole day that determines whether you gain, lose, or maintain your weight. No matter when you eat, your body will store extra calories as fat.

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Myth: Skipping meals is a good way to lose weight.

Fact: Studies show that people who skip breakfast and eat fewer times during the day tend to be heavier than people who eat a healthy breakfast and eat four or five times a day. This may be because people who skip meals tend to feel hungrier later on, and eat more than they normally would. It may also be that eating many small meals throughout the day helps people control their appetites.

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Myth: Lifting weights is not good to do if you want to lose weight, because it will make you “bulk up.”

Fact: Lifting weights or doing strengthening activities like push-ups and crunches on a regular basis can actually help you maintain or lose weight. These activities can help you build muscle, and muscle burns more calories than body fat. So if you have more muscle, you burn more calories—even sitting still. Doing strengthening activities 2 or 3 days a week will not “bulk you up.” Only intense strength training, combined with a certain genetic background, can build very large muscles.

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Myth: Nuts are fattening and you should not eat them if you want to lose weight.

Fact: In small amounts, nuts can be part of a healthy weight-loss program. Nuts are high in calories and fat. However, most nuts contain healthy fats that do not clog arteries. Nuts are also good sources of protein, dietary fiber, and minerals including magnesium and copper.

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Myth: Spot reduction exercises work for reducing belly fat.

Fact: Contrary to what the infomercials suggest there is no such thing as spot reduction. Fat is lost throughout the body in a pattern dependent upon genetics, sex (hormones), and age. Overall body fat must be reduced to lose fat in any particular area. Although fat is lost or gained throughout the body it seems the first area to get fat, or the last area to become lean, is the midsection (in men and some women, especially after menopause) and hips and thighs (in women and few men). Sit-ups, crunches, leg-hip raises, leg raises, etc. will only exercise the muscles under the fat.

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Myth: You have to do cardio first thing in the morning on an empty stomach.

Fact: It doesn't matter when you exercise - as long as you exercise intensely and consistently. Focus on relatively high-intensity workouts to increase your metabolism for as many hours after exercise as possible. That is best done with interval training and resistance training.

Note: Exercising in the morning is a good thing because the day won't get in the way of your exercise regimen. If you exercise in the evening, a lot of things tend to happen that get in the way.
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Summary

As you can see, there are quite a few myths and misunderstandings about weight loss that can explain why you are struggling with losing weight. The bottom line here is that having the proper knowledge is one of the keys to achieving successful weight loss. So, let’s get started on acquiring that proper knowledge and on your journey to better health.