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MoonDragon's Health & Wellness
Nutrition Basics

Herbs
BROCCOLI
Broccoli Sprouts

(Brassica Olaracea)


"For Informational Use Only"
For more detailed information contact your health care provider
about options that may be available for your specific situation.





  • Broccoli Herbal Description
  • Broccoli Uses, Health Benefits & Scientific Evidence
  • Broccoli Dosage Information
  • Broccoli Safety, Cautions & Interactions
  • Broccoli Supplements & Products




  • broccoli


    BROCCOLI HERBAL DESCRIPTION

    Information about Broccoli (Brassica olaracea var. italica)), Broccoli Sprouting Seed, Wild Cabbage and Cauliflower, members of the Cruciferous Vegetables & Sulphoraphane Glucosinolate (SGS).

    Broccoli is a cabbage family vegetable grown for its nutritious flower heads. Its green or purple florets have been known for several noteworthy, unique phytonutrients that are found to have disease prevention and health promoting properties. Botanically, the vegetable is a member of large cruciferous (Brassica) family of vegetables, which also include cauliflower, brussel sprouts, cabbage, arugula, kale, etc.

    Broccoli is a cool-season crop and demands fertile rich and well-drained soil to flourish. Technically, broccoli is categorized into two main types according to their appearance; heading and sprouting. Heading variety forms a large, solid head, whereas sprouting types forms many smaller heads or florets. The mature plant bears about 4 to 10 inches wide, dark green to purple color flower-head depending on the cultivar type. Its central thick stalk measures about 6 to 10 inches in length. Both stalk and fleshy flower heads are edible. Several different hybrid-mix of broccoli have developed with other cruciferous family members such as broccoflower (hybrid of broccoli and cauliflower), broccolini (broccoli and chinese-kale), etc.

    Ancient Romans used Broccoli as a source of food; however, it did not garner attention as a medicinal plant until the 20th century. Broccoli is rich in vitamins A and C, and beta carotene, calcium, chromium, fiber, and phytochemicals. This vegetable has antioxidant, anti-viral, and anti-ulcer properties.

    Broccoli seed is the source of broccoli sprouts, the most potent natural source of Sulforaphane Glucosinolate, a natural compound found in broccoli and other cruciferous plants that supports the body's antioxidant functions. Broccoli sprouts are added to salads, soups, pestos, pizzas, and wraps for flavor and texture. Try them as an addition to Greek salads, sun-dried tomato dishes, guacamole, tortilla soup (added just before serving), tofu, carrots, or as a side dish all on their own with a little vinaigrette.





    cruciferous vegetables


    BROCCOLI USES, HEALTH BENEFITS & SCIENTIFIC EVIDENCE

    It is thought that Broccoli boosts the enzymes that help detoxify the body. Taking Broccoli supplements or eating Broccoli daily can help prevent certain types of cancers such as lung, colon, and breast cancer. It also helps lower blood cholesterol, and prevent diabetes, heart disease, osteoporosis, and high blood pressure. The chromium in Broccoli helps regulate insulin and blood sugar.

    HEALTH BENEFITS OF BROCCOLI

  • Broccoli is one of the very low calorie vegetables; provides just 34 calories per 100 grams. Nevertheless, it is rich in dietary fiber, minerals, vitamins, and anti-oxidants that have proven health benefits. Total antioxidant strength measured in terms of oxygen radical absorbance capacity (ORAC) of broccoli is 1632 µmol TE/100 g.

  • Fresh Broccoli is a storehouse of many phyto-nutrients such as thiocyanates, indoles, sulforaphane, isothiocyanates and flavonoids like beta-carotene cryptoxanthin, lutein, and zea-xanthin. Studies have shown that these compounds by modifying positive signaling at molecular receptor levels help protect from prostate, colon, urinary bladder, pancreatic, and breast cancers.

  • Fresh vegetable is exceptionally rich source of vitamin-C. Provides 89.2 mg or about 150% of RDA per 100 grams. Vitamin-C is a powerful natural anti-oxidant and immune modulator, helps fight against flu causing viruses.

  • Further, it contains very good amounts of another anti-oxidant vitamin, vitamin-A. 100 grams fresh head provides 623 IU or 21% of recommended daily levels. Together with other pro-vitamins like beta-carotene, alpha-carotene, and zea-xanthin, vitamin A helps maintain integrity of skin and mucus membranes. Vitamin A is essential for healthy eye-sight and helps prevent from macular degeneration of the retina in the elderly population.

  • Broccoli leaves (green tops) are an excellent source of carotenoids and vitamin A; (provide 16000 IU of vitamin A per 100 grams) contain these compounds, several times greater than that in their flower-heads.

  • Fresh heads are an excellent source of folates; contain about 63 µg/100 grams (Provides 16% of RDA). Studies have shown that consumption of fresh vegetables and fruits rich in folates during pre-conception, and pregnancy helps prevent neural tube defects in the offspring.

  • This flower vegetable is rich source of Vitamin-K; and B-Complex group of vitamins like niacin (Vitamin B-3), pantothenic acid (Vitamin B-5), pyridoxine (Vitamin B-6), and riboflavin. The flower heads also have some amount of omega-3 fatty acids.

  • Furthermore, it is also a good source of minerals like calcium, manganese, iron, magnesium, selenium, zinc and phosphorus.

  • BROCCOLI, FRESH RAW NUTRITIONAL ANALYSIS

    Nutrition Value Per 100 Grams


    (Source: USDA National Nutrient Data Base)
    Principle
    Nutrient Value
    Percentage of RDA
         Energy      34 Kcal      1.5%
         Carbohydrates      6.64 g      5%
         Protein      2.82 g      5%
         Total Fat      0.37 g      1%
         Cholesterol      0 mg      0%
         Dietary Fiber      2.6 g      7%
    Vitamins
    Nutrient Value
    Percentage of RDA
         Folates      63 mcg      16%
         Niacin      0.639 mg      4%
         Pantothenic Acid      0.573 mg      12%
         Pyridoxine (B-6)      0.175 mg      13%
         Riboflavin      0.117 mg      9%
         Thiamin      0.071 mg      6%
         Vitamin A      623 IU      21%
         Vitamin C      89.2 mg      149%
         Vitamin E      0.17 mg      1.5%
         Vitamin K      101.6 µg      85%
    Electrolytes
    Nutrient Value
    Percentage of RDA
         Sodium      33 mg      2%
         Potassium      316 mg      7%
    Minerals
    Nutrient Value
    Percentage of RDA
         Calcium      47 mg      5%
         Copper      0.049 mg      5.5%
         Iron      0.73 mg      9%
         Magnesium      21 mg      5%
         Manganese      0.210 mg      9%
         Selenium      2.5 µg      5%
         Zinc      0.41 mg      4%
    Phyto-Nutrients
    Nutrient Value
    Percentage of RDA
         Beta Carotene      361 µg       -
         Beta Cryptoxanthin      1 µg       -
         Lutein-Zeaxanthin      1403 µg       -
    Percent Daily Values (%DV) are for adults or children aged 4 or older, and are based on a 2,000 calorie reference diet. Your daily values may be higher or lower based on your individual needs.


    broccoli sprouts


    BROCCOLI SPROUTS

    Broccoli sprouts are an excellent source of Sulforaphane Glucosinolate (SG), a natural compound found in broccoli and other cruciferous plants that supports the body's antioxidant functions. Broccoli sprouts are an excellent source of SG, which are also obtained by eating the following:
    • Allicin in garlic.
    • Carotenoids in pumpkin, squash, and carrots.
    • Flavonoids in tea and berries.
    • Isoflavones in soybeans.
    • Lignans in flaxseed.
    • Lycopene in tomatoes.

    Three-day-old broccoli sprouts contain 20 times the concentration of sulforaphane glucosinolate found in mature broccoli. Sulforaphane Glucosinolate is an antioxidant found in Broccoli Sprouts which have been found to be a factor in preventing muliple diseases, including several types of cancer, high blood pressure, macular degeneration and stomach ulcers.

    BROCCOLI SPROUT RESEARCH STUDIES

    Now a new study shows the naturally occurring antioxidant SGS may help reduce cholesterol levels in a matter of days. A pilot study, from the Tokyo University of Agriculture and The Japan Institute for the Control of Aging, revealed that individuals who ate 3.5 ounces of broccoli sprouts daily for just one week reduced their overall cholesterol level and increased their levels of HDL or "good" cholesterol. The consumption of broccoli sprouts, containing SGS, also reduced the amount of oxidative stress or cell destruction caused by free radicals.

    This study is significant because it underscores the powerful preventive role that we think sulforaphane plays in assisting the body to help fend off a variety of diseases. There are human studies underway across the globe that are examining the diverse disease fighting potential of this compound. Scientists at Johns Hopkins School of Medicine, led by Paul Talalay, M.D., were the first to discover in 1992 that broccoli is a rich source of sulforaphane and its precursor glucosinolate (SGS). They soon realized that broccoli sprouts (3-day-old broccoli plants) provide 20 times the concentration of SGS found in adult broccoli. Since then, more than 300 scientific studies have been published in this field.

    At the University of Saskatchewan, Dr. Bernhard Juurlink showed that feeding broccoli sprouts to rats prevented high blood pressure, heart disease and stroke. (Proceedings of the National Academy of Sciences USA, May 4, 2004). Work published this month in the PNAS by Dr. Talalay and Michael Sporn of Dartmouth, further supports the view that cellular inflammation can be controlled by these types of inducers.

    In the March 2005 issue of Investigative Ophthalmology & Visual Science, Junji Yodoi of the University of Kyoto showed that sulforaphane was able to boost the level of a key enzyme that protects retinal cells against various types of cellular and tissue damage. This follows work published last year by Drs. Paul Talalay and Xiangqun Gao from Johns Hopkins, showing that pretreatment with sulforaphane was able to protect retinal cells against chemical and photo-oxidative damage.

    Recently, work was published in Cancer Research by Shivendra Singh at the University of Pittsburgh Cancer Center further supports the view that not only can sulforaphane effectively detoxify carcinogens before they initiate tumor formation, but it can also suppress proliferation of existing cancer cells by causing them to self-destroy. Abundant and overwhelming epidemiological evidence shows that those who eat large amounts of fruits and vegetables, particularly cruciferous vegetables such as broccoli, have reduced incidences of cancer. Cruciferous vegetables contain glucosinolates that are converted into isothiocyanates, such as sulforaphane, in the body when eaten. Sulforaphane glucosinolate (SGS) is found in high concentrations in broccoli and in very high concentrations in certain selected types of broccoli sprouts.

    SELECTION & STORAGE

    Fresh broccoli heads are available year around. In the market, choose fresh, bright, compact, firm textured flower heads with rich flavor. Avoid those with overmature florets featuring yellow flower buds, excessive branches and hollow stem. Whenever possible, go for organic farm products to get maximum health benefits.

    Once at home, rinse flower heads by dipping it upside down in salt water for up to 30 minutes and then clean in running cold water before use in cooking in order to remove any pesticide residues and dirt. Broccoli greens should also be treated in the same way as you do in washing any other greens like spinach.

    Eat broccoli while they are fresh. Otherwise, it can be placed inside the refrigerator wrapped in a zip pouch where it may keep well for few days.

    PREPARATION & SERVING METHODS

    Fleshy flower heads, stalks and leaves are edible. Broccoli sections are being used in varieties of delicacies.

    Tough stalks and thick leaves are trimmed using paring knife. Here are some preparation tips:
    • Young, tender, broccoli heads may be eaten raw or as salad.
    • Its flower heads are much sought-after in stir-fries; either alone or with other vegetables, beans and poultry, in mouth-watering recipes mixed with sauce, oil, onions, pepper, and garlic.
    Extensive boiling and microwaving of broccoli has been found to destroy heat sensitive vitamins like folate, anti-oxidants like vitamin-C, and some of its anti-cancer phyto-nutrients. However, few of other brief preparation methods such as mild-steaming, and gentle braising have shown not to alter much of the composition of these compounds.





    BROCCOLI DOSAGE INFORMATION

    To receive the most nutritional value from Broccoli, it is best to eat it raw, lightly cooked, or in a supplement form.

    Cooking and processing destroys much of the antioxidant and anti-estrogenic properties contained in this vegetable. If taking a Broccoli supplement, it is best to read and follow product label directions.

    Raw seeds are soaked and used for sprouting. They are then added to foods. In addition to sulforaphane glucosinolate, broccoli sprouts are a superior source of Vitamin A, selenium and a good source of beta-carotene.





    BROCCOLI SAFETY, CAUTIONS & INTERACTIONS INFORMATION

    Broccoli is generally considered safe as it has been used as a food for centuries.

    If you plan on using Broccoli supplements to treat any of the conditions listed above, it is best to do so under the care of a health care provider.

    Consumption of foods such as Broccoli can help naturally suppress thyroid hormone production. Like other members of the cruciferous family, broccoli contains "goitrogens" which may cause swelling of thyroid gland and therefore, should be avoided in individuals with thyroid dysfunction. However, it may be used liberally in healthy persons.

    Sulforaphane glucosinolate (SG) is heat stable but water-soluble. Broccoli Sprouts can be eaten raw, steamed, stewed, or even fried, but they should not be boiled.





    BROCCOLI & RELATED PRODUCTS

  • Broccoli Cruciferous Vegetables & Sulphoraphane Products


  • QUALITY PRODUCTS & SUPPLEMENTS



    BROCCOLI CRUCIFEROUS VEGETABLES & SULPHORAPHANE PRODUCTS

    Sulphoraphane Glucosinolate (SG), from Broccoli Sprout Extract, has been shown to stimulate the body's production of detoxification enzymes that help eliminate xenoestrogens. It is also a powerful antioxidant.

    MOUNTAIN ROSE HERBS PRODUCTS

    Mountain Rose Herbs: Broccoli Sprouting Seed (Brassica Oleracea), Certified Organic Sprouting Seeds


    STARWEST BOTANICALS PRODUCTS

    Starwest Botanicals: Broccoli Sprouting Seeds, Organic, 4 oz.
    Starwest Botanicals: Broccoli Sprouting Seeds, Organic, 1 lb.


    HERBSPRO PRODUCTS

    HerbsPro: Broccoli Seeds, Now Foods, 4 oz. (86079)
    HerbsPro: Broccoli Sprouts, Source Naturals, 30 Tabs (13105)
    HerbsPro: Broccoli Sprouts, Source Naturals, 60 Tabs (6143)
    HerbsPro: Broccoli Active, Broccoli Extract, BlueBonnet Nutrition, 500 mg, 60 VCaps (100875)
    HerbsPro: Broccoli Tune-up FDP, Eclectic Institute Inc, 105 Grams (90771)
    HerbsPro: Broccoli Cilantro Tea, Numi Tea, 12 Tea Bags (112569)
    HerbsPro: Broccoli Sprout Cream, Life Extension, 1 oz. (109075)


    TAKEHERB PRODUCTS

    TakeHerb: Life Extension Mix With Extra Niacin, Multi-Nutrient Formula, Life Extension, 315 Tabs
    Life Extension Mix™ contains 93 unique vegetable, fruit, and herbal extracts along with high-potency amino acids, vitamins, minerals, and special antioxidants. The Life Extension Mix formula is fortified with botanical extracts that help maintain healthy cells via physiological processes separate from traditional antioxidants. Consumption of these types of plants is being recommended based on research emanating from the world's most prestigious medical centers.


    KALYX PRODUCTS

    Kalyx: Broccoli Sprouting Seeds, Certified Organic, (Brassica Oleracea Cymosa) Starwest Botanicals, 1 lb: C
    Kalyx: Broccoli Juice Powder (Brassica Oleracea), Kalyx, 1 kg (2.2 lbs.): RF
    Kalyx: Broccoli Juice Powder (Brassica Oleracea), Kalyx, 1 kg (2.2 lbs.): EB
    Kalyx: Broccoli Leaf Stem Extract 4:1 Powder (Brassica Oleracea), Kalyx, 1 kg (2.2 lbs.): RF
    Kalyx: Broccoli Leaf Stem Powder (Brassica Oleracea), Kalyx, 1 kg (2.2 lbs.): RF
    Kalyx: Broccoli Sprout Powder (Brassica Oleracea), Kalyx, 1 kg (2.2 lbs.): RF
    Kalyx: Broccoli Sprout Powder, Kalyx, 1 kg (2.2 lbs.): EB
    Kalyx: Broccoli Sprout 0.5% Powdered Extract, Kalyx, 1 kg (2.2 lbs.): EB
    Kalyx: Broccoli Sprout 4:1 Powdered Extract, Kalyx, 1 kg (2.2 lbs.): EB
    Kalyx: Broccoli Whole Powder, Kalyx, 1 kg (2.2 lbs.): EB
    Kalyx: Broccoli Whole 4:1 Powdered Extract, Kalyx, 1 kg (2.2 lbs.): EB
    Kalyx: Broccoli 5:1 Powdered Extract, Kalyx, 5 kg (11 lbs.): Q
    Kalyx: Broccoli Whole 10:1 Powdered Extract, Kalyx, 1 kg (2.2 lbs.): EB
    Kalyx: Broccoli Flower & Sprout Powder, Certified Organic (Brassica Oleracea Italica), Kalyx, 25 kg (55 lbs.): GF
    Kalyx: Broccoli Flower Powder, Certified Organic (Brassica Oleracea Italica), Kalyx, 25 kg (55 lbs.): GF
    Kalyx: Broccoli Flowering Head Powder, Kalyx, 25 kg (55 lbs.): GF
    Kalyx: Garden Greens VegeSplash, Zesty Tomato, 18.6 oz: HF
    VegeSplash High ORAC Concentrated Vegetable and Greens Drink Mix. This best tasting vegetable and greens drink mix is available in Zesty Tomato flavor. VegeSplash contains a Super ORAC blend comprised of 14 vegetables and 10 green foods. The Zesty Tomato mixes into a smooth, rich, tomato cocktail drink providing 6 mg of lycopene per serving. Ingredients: Super ORAC Vegetable & Greens Blend {tomato concentrate (source of lycopene, coumaric acid and chlorogenic acid), onion (allyl sulfides, quercetins and saponins), Hawaiian blue-green algae (source of phycocyanins and beta carotene), barley grass (source of bioflavonoids), wheat grass, alfalfa (source of beta carotene, chlorella (source of oceanic trace minerals), dulse (source of oceanic trace minerals), green tea extract (source of polyphenols), broccoli (source of indole-3-carbinol, sulphoraphane and beta carotene), carrots (source of beta carotene, flavonoids and calcium pectate), Brussels sprouts (source of indole-3-carbinol and sulphoraphane), cauliflower (source of sulphoraphane), beet, cabbage (source of indole-3-carbinol and sulphoraphane), celery, kale (source of indole-3-carbinol, sulphoraphane and beta carotene), spinach (source of beta carotene lutein and quercetin), radish, leek or yellow pepper, kombu seaweed (source of trace minerals), nori seaweed (source of trace minerals), wakame seaweed (source of trace minerals), and garlic (source of allyl sulfides)], Fiber Blend (gum acacia, beet fiber, oat fiber, soy fiber, apple pectin), sweetener blend (dehydrated beet juice, cherry juice crystals and orange juice crystals), salt, sodium isoascorbate, guar gum, natural flavor, xanthan gum, silica, spices and Multi-Plant Based Enzyme Blend (amylase, lactase, neutral protease, lipase and cellulose).


    AMAZON PRODUCTS

    Amazon: Broccoli Herbal Products
    Amazon: Broccoli Grocery & Gourmet Food Products



  • Nutrition Basics: Greens Herbal Information
  • Nutrition Basics: Broccoli, Cruciferous Vegetables & Sulphoraphane HerbalInformation






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