Sunday, February 20, 2011

Eat Broccoli and avoid Arthritis


  • Solforafane
  • Indoles
  • Folate
  • Fiber
  • Calcium
  • Viatmin C
  • Beta Carotene
  • Luten/Zeaxanthin
  • Vitamin K
Broccoli is an excellent source of vegetarian iron.  If broccoli did nothing but protect us from cancer, that would be enough, but this power food vegetable works on other ailments as well.Broccoli is high in vitamin C, as well as dietary fiber; it also contains multiple nutrients with potent anti-cancer properties, such as diindolylmethane and small amounts of selenium.[9] A single serving provides more than 30 mg of Vitamin C and a half-cup provides 52 mg of Vitamin C.[10] The 3,3'-Diindolylmethane found in broccoli is a potent modulator of the innate immune response system with anti-viral, anti-bacterial and anti-cancer activity.[11][12] Broccoli also contains the compound glucoraphanin, which can be processed into an anti-cancer compound sulforaphane, though the benefits of broccoli are greatly reduced if the vegetable is boiled.[7] Broccoli is also an excellent source of indole-3-carbinol, a chemical which boosts DNA repair in cells and appears to block the growth of cancer cells.[13][14] Broccoli has the highest levels of carotenoids in the brassica family.[15] It is particularly rich in lutein and also provides beta-carotene.[15]
A high intake of broccoli has been found to reduce the risk of aggressive prostate cancer.[16] Broccoli consumption has also been shown to be beneficial in the prevention of heart disease.[17]
See also Broccoli sprouts for possible health/medical benefits.Over 21 million people in the U.S. alone suffer from the most common form of arthritis -- osteoarthritis. Primarily associated with growing older, the condition is marked by the wearing away of cartilage, the cushioning between the bones in the joints. As osteoarthritis gets worse, the cartilage disappears and bone rubs on bone, producing pain and swelling. Mainstream medicine offers symptomatic relief -- but no cure -- with medications including liver damaging acetaminophen (Tylenol) or nonsteroidal anti-inflammatory drugs (NSAIDs) such as aspirin, ibuprofen and naproxen which, long term, can cause ulcers and bleeding; some NSAIDs may increase the risk for heart attack and stroke, too.
But despite the view of many that osteoarthritis is an inevitable part of aging, researchers at the University of East Anglia (UEA) believe they are hot on the trail of a way to prevent this form of arthritis from developing in the first place. The potential solution? A natural, bioactive compound called sulforaphane that is found in cruciferous vegetables, especially broccoli.
The UEA scientists have already discovered sulforaphane blocks the enzymes that cause joint destruction in osteoarthritis. Now the same researchers are launching a new and groundbreaking project to investigate how sulforaphane may act to slow or even prevent the development of osteoarthritis. This initial study will pave the way for additional patient trials that could lead to safe and natural ways of preventing and treating this painful disease.
In a statement to the media, the UEA research team noted that broccoli has previously been associated with a reduced risk of cancer. But their study is the first major research into its effects on joint health. As part of their three year long project, the UEA scientists will also investigate the impact of other natural compounds on osteoarthritis -- including diallyl disulphide, a component of garlic that appears to slow the destruction of cartilage in laboratory models.
  • As reported previously in NaturalNews, phytochemical compounds in cruciferous vegetables are turning out to be remarkably powerful disease fighters and health builders. For example, scientists at Ohio State University's Comprehensive Cancer Center at Arthur G. James Cancer Hospital and the Richard J. Solove Research Institute have discovered that a substance in broccoli and Brussels sprouts specifically blocks the growth of breast cancer cells ( Other research has concluded eating broccoli can protect against asthma, too (

    Ways to add more broccoli in your diet:
    • Keep fresh or frozen broccoli on hand to use in stir fries
    • Puree leftover broccoli with some sauted onions and mis with lowfat milk or soymilk and add nutmeg for a fast delcious soup
    • Toss some shredded raw broccoli, with red cabbage , red onion, some homeade dressing and some poppy seeds for a quick slaw
    • Snack on cooked broccoli right from the fridge 
    • Steam broccoli add some salt and pepper and fresh lemon juice 
    • Roast broccoli with colliflower coat with olive oil pepper and garlic roast in oven till tender slighlt brown 
    • broccoli florets are great with hummus
    • Stir fry shredded cabbage with a teaspoon of sesame oil  
Carbohydrates6.64 g
Sugars1.7 g
Dietary fibre2.6 g
Fat0.37 g
Protein2.82 g
Water89.30 g
Vitamin A equiv.31 μg (3%)
- beta-carotene361 μg (3%)
- lutein and zeaxanthin1121 μg
Thiamine (Vit. B1)0.071 mg (5%)
Riboflavin (Vit. B2)0.117 mg (8%)
Niacin (Vit. B3)0.639 mg (4%)
Pantothenic acid (B5)0.573 mg (11%)
Vitamin B60.175 mg (13%)
Folate (Vit. B9)63 μg (16%)
Vitamin C89.2 mg (149%)
Vitamin E0.78 mg (5%)
Calcium47 mg (5%)
Iron0.73 mg (6%)
Magnesium21 mg (6%)
Phosphorus66 mg (9%)
Potassium316 mg (7%)
Zinc0.41 mg (4%

When shopping for broccoli pic the greenest and smalles heads ( the deeper the color , the more phytonutrients). Yellowing florets are sign broccoli is past its prime don't buy it.  If there are leaves on the stem they should be fresh and firm looking.  Broccoli will keep in fridge in crisper for 5 - 7 days.  Boiled broccoli can loose 50% more of it vitamin c, so steam it or bake it if possible. 

I guess I needed more broccoli in my diet, now I know and I hope you younger generation add this power food to you daily life it is well worth it trust me!

Click here for a broccoli recipe I love from Food Networks

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