Now I see and also receive when eating, more than my far share of greyish looking Broccoli on more occasions than l can count sometimes, and as a man of Nutrition, way more than l should.
Recent studies have once again confirmed many of the previous research on Broccoli and it's benefits to health, especially in regards to possible Anti Cancer uses, but importantly, it's not how much we eat of it, when we eat it but more a case of how we cook and prepare Broccoli and what type we choose to eat.
Organic, great, fresh out of the Organic garden or allotment grown by your own fair hand.....even better, but if we cook it for 45 minutes frankly you would be better off going to McDonalds for half a dozen happy meals!
But cooking Broccoli, steaming being best for a very short time, eating some raw, and introducing sprouting broccoli into your diet according to research is the best way to gain all the beneficial nutrients this wonderful cruciferous vegetable of the Kale family.
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| Steamed, Raw, Spouted. Not overcooked grey mush! |
Scientist's form the University of Illinois in the most recent study highlighted the benefit of Broccoli prepared to gain the most out of the vegetable and how the Broccoli is consumed.
Professor of Nutrition at the University, Dr. Elizabeth Jeffery, noted from the study results of the significance of preparation and consumption to Broccoli's anti-cancer benefits:
"Broccoli, prepared correctly, is an extremely potent cancer-fighting agent -- three to five servings a week are enough to have an effect. To get broccoli's benefits, though, the enzyme myrosinase has to be present; if it's not there, sulforaphane, broccoli's cancer-preventive and anti-inflammatory component, doesn't form"
The findings of the study suggest quickly boiled/blanched Broccoli or steamed Broccoli, combined with sprouting Broccoli proves to be the best combination to provide possible anti cancer benefits....almost twice as powerful when teamed together than taken separately.
The enzyme Myrosinase is present in Broccoli, and excessive over cooking that is so common with Broccoli of all types, can destroy the this enzyme which helps to form the beneficial anti-inflammatory, possible anti-cancer component Sulforaphane.
Broccoli powder, used in supplement form and consumed by many health conscious individuals around the planet does not contain Myrosinase, so any possible health benefits might be misguided by those taking the supplement.
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| Sprouted Broccoli, quick, easy to grow and highly Nutritious |
Broccoli sprouts, prepared like you would prepare mustard cress and other sprouting beans beneficial for health, does contain the beneficial enzyme Myrosinase, so when taken with lightly cooked or steamed Broccoli, or with the Broccoli powder in supplement form, the affect together would potentially produce those beneficial qualities that gives Broccoli it's important and very significant Anti-Cancer label.
The study at the University of Illinois produced a small pilot study that gave healthy men meals of broccoli spouts alone, broccoli powder alone, or a meal of a combination of the two.
The levels of the important anti-cancer component, Sulforaphane metabolites were then measured in blood and urine from the study subjects to search for biomarkers of the component and see how the various combinations of meals equated to possible benefit.
Blood plasma and urine outputs after 3 hours from meal time producing interesting results for the team:
"There was almost a twofold increase in sulforaphane absorption when sprouts and powder were eaten together. It changed the way the subjects metabolized the powder. We saw plasma and urine metabolites much earlier and at much higher levels than when either was eaten alone,"
With the precursor Myrosinase present in the Broccoli sprouts able to produce the beneficial Sulforaphane, and from the precursor present in the Broccoli powder, they were able to highlight the benefits of not only a meal that contained fresh, organic broccoli, raw or steamed lightly, teamed with broccoli sprouts on top...... but also from the use in our diets of other sprouting seeds that produce a similar affect to the Broccoli as they to also contain Sulforaphane...seeds such as mustard, radishes, arugula, and wasabi, other wise known as japanese Horseradish.
"Steaming broccoli for two to four minutes is the perfect way to protect both the enzyme and the vegetable's nutrients,"
Journal Reference:
- Jenna Cramer, Elizabeth Jeffery. Sulforaphane Absorption and Excretion Following Ingestion of a Semi-Purified Broccoli Powder Rich in Glucoraphanin and Broccoli Sprouts in Healthy Men. Nutrition and Cancer, 2011; : 1 DOI: 10.1080/01635581.2011.523495
Sprouting Seeds: Get your own
As a child l vividly remember times at nursery and primary school producing plastic trays full of mustard seeds to be taken home, watered, left in the light and see what happens. Loan behold, 3-4 days later...there was some lovely mustard cress for my sandwiches to make with my mom!
Simple, but affective, these teachers of the late 70's and early 80's must have picked up some useful knowledge at University....the making of sprouted, organic, healthy, nutritious life being one!
And it can still be done today, and is done by many around world with some sprouting seeds of various varieties, light, water and a tray some system, tiered tray or simple jar to place these beneficial seeds in ready for growing.
For further information on seeds, beans, trays, growing and producing, try: www.ukjuicers.com/SproutingSeeds
www.avogel.co.uk/shop/products/biosnacky/largegerminator.php
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| Tiered Growing trays for spouted beans a useful addition to any kitchen |
Nutrition Advice
For more benefits of a well balanced diet, healthier lifestyle and the potential of Broccoli and other vegetables, come and visit me at my clinic and see what positive changes maybe suitable for you.
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