Sulforaphane is another potent bioactive compound present in broccoli with the potential to support brain function after an event of reduced oxygenation to the brain. In some studies, mice treated with sulforaphane showed significant brain tissue recovery and reduced neural inflammation following brain injury or toxic exposure 33 , 34 , Most current research evaluating the effect of bioactive compounds found in broccoli on brain health are restricted to animal studies.
More research is needed to determine how these compounds support neurological function in humans. The process of aging is largely attributed to oxidative stress and reduced metabolic function over the course of your lifespan Though aging is an unavoidable natural process, diet quality is thought to be a major player in determining genetic expression and development of age-related diseases Research shows that sulforaphane, a key bioactive compound in broccoli, may have the capacity to slow the biochemical process of aging by increasing the expression of antioxidant genes Still, more human research is needed to determine a cause-and-effect relationship between dietary intake of broccoli and its effect on the aging process.
Vitamin C is arguably the most essential nutrient for immune function — and broccoli is loaded with it. Research indicates that vitamin C plays a role in both the prevention and treatment of various illnesses. A daily intake of — mg of vitamin C seems to be sufficient to prevent certain infections Broccoli contains a wide array of nutrients, some of which are known to support oral health and prevent dental diseases.
Broccoli is a good source of vitamin C and calcium , two nutrients associated with a decreased risk of periodontal disease. Kaempferol, a flavonoid found in broccoli, may also play a role in preventing periodontitis 39 , Additional research indicates that the sulforaphane found in broccoli may reduce your risk of oral cancers Some sources claim that eating raw broccoli can help manually remove plaque and whiten your teeth.
However, no rigorous scientific data exists to support this. Many of the nutrients found in broccoli are known to support healthy bones and may prevent bone-related disorders. Broccoli is a good source of vitamin K and calcium, two vital nutrients for maintaining strong, healthy bones 42 , 43 , It also contains phosphorus, zinc and vitamins A and C, which are necessary for healthy bones as well A test-tube study indicates that the sulforaphane found in broccoli may aid in preventing osteoarthritis.
However, more research is needed to draw any definitive conclusions on its role in humans Your body requires a multitude of vitamins, minerals and protein during pregnancy to support both baby and mother. Broccoli is a good source of B vitamins — namely B9, also known as folate.
Folate is an essential nutrient for the development of the fetal brain and spinal cord. Regular consumption of folate-rich foods like broccoli can help ensure healthy pregnancy outcomes. Additionally, some animal studies indicate that broccoli eaten by the mother may support healthier cognitive development of the newborn 47 , More research is needed to better understand how broccoli and its bioactive compounds may support healthier pregnancy outcomes.
Skin cancer is on the rise due in part to a damaged ozone layer and increased exposure to ultraviolet UV rays Research indicates that bioactive compounds in broccoli may protect against UV radiation damage which leads to skin cancer. In some animal studies, treatment with broccoli extract resulted in significantly reduced tumor growth and prevalence in mice with UV radiation-induced skin cancer 49 , 50 , Small human studies have achieved similar results, revealing a significant protective effect of broccoli extract against skin damage and cancer development after sun exposure Perfect manscaping tips for millennial men.
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Karen is a speaker, writer and consultant who specializes in helping people make sense of nutrition news. Is broccoli more nutritious raw than when cooked? Leave a Reply Cancel reply Your email address will not be published. More From the Blog. All Articles. Metabolic syndrome refers to a set of conditions. Cancer Prevention Cancer Survival. Cancer Health Check: Are you doing everything you can to protect yourself? Drying the broccoli will give you extra traction for when you go to cut it later, and will also prevent any dressings you put onto it from becoming watery.
Excess pressure against the bundle of florets might cause pieces to start to break off. Use a sharp knife to cut the florets from the main stem of the broccoli.
Do this on a cutting board to avoid damaging your counter or table. Cut the florets until they are broken into pieces of about 1 inch 2. Trim any brown or damaged-looking parts as they may be rotten. The broccoli might still be wet, so be careful when cutting and trimming it. Each will have a small stem, or a bundle of small stems. Taste one of the stems and determine for yourself whether you want to keep the them or not.
Did you make this recipe? Leave a review. Method 2. Experiment with herbs and spice pairings to simply season the raw broccoli. Broccoli has a simple taste that can be paired subtly with lemon pepper, or salt and black pepper, or combined with bold flavors like balsamic vinegar, basil, and fresh ginger. These common flavors will add to natural taste of the broccoli, and can even be combined with other raw vegetables to make a salad.
Drizzle the florets with a homemade ranch-style dressing for a creamy topping. By making your own dressing, you will be able to experiment with the texture and consistency of the dressing. Add more vinegar to thin out the dressing, or add more sour cream to thicken it up. Toss the florets with lemon juice, olive oil, and Dijon mustard for a zesty flavor. In a bowl mix together 1 tablespoon 15 mL of Dijon mustard, 2 tablespoons 30 mL of olive oil, and the juice from half of a lemon.
Add in the florets from 1 medium head of broccoli, and toss everything together. The simple dressing will have spicy and acidic flavoring from the mustard and lemon juice.
Cherry tomatoes or sliced almonds will add an extra crunch, and 1 clove of minced garlic will add a pop of flavor. Dip florets into a creamy Greek yogurt dip for a filling lunch or snack. The Greek yogurt will add protein to your dish that will help keep you full longer. Take 1 cup mL of Greek yogurt, the juice from half a lemon, and season it with your favorite spices.
Play with the different amounts of spices to make the dip fit your tastes. Marinate the florets to add flavor and soften the texture of the broccoli. Create a simple marinade using lemon juice, olive oil, and salt.
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