Broccoli is a Super Food Providing Health and Nutritional Benefits
Holly Kiehl
Department of Family and Nutrition Sciences, Concordia College, Moorhead, MN
Introduction
Health Benefits
Further Health Benefits
•Broccoli is an Italian name meaning “Cabbage Sprout”
•“Dietary advice to prevent cancer has emphasized fruit and vegetable
intake, giving highest priority to consuming plant-based diets. Recent
evidence indicates that plant-based diets prevent 20% to 50% of all cases
of cancer” (Nestle, 1997).
•Selenium is a mineral that contains cancer preventative agents, in which
Se-methylselenosysteine (SeMSC) is the most effective
chemopreventative compounds due to the conversion of this compound
into methyl selenol; which is an active anticancer agent. Broccoli is
known for its ability to accumulate high levels of Se with the majority of
the selenoamino acids in the form of Se-methylselenocysteine (Lyi et al.,
2005).
•Scientific Name: Brassica oleracea var. italica
•Member of Cruciferous family (Brassicaceae)
•Includes cabbage, kale, cauliflower, mustard, and brussel
sprouts
• Broccoli is a dark-green vegetable with small, tight heads (curds)
mounted on stem-like buds.
• One of the most popular vegetables
• Broccoli contains many phytochemicals and antioxidants, some
which protect against carcinogens. Chemical compounds, in particular
sulforaphane, help with the reduction of lung, breast, colon, rectum, and
prostate cancers. This is most often evident with individuals that have a
functional glutathione S-transferase M1 allele, opposed to the depletion
of GSTM1 gene (Casper et al., 2005).
•Selenium contains many health benefits beyond prevention of cancer.
•Improving male fertility
•Improving immune function
•Reducing viral infection
(Lyi et al., 2005)
• Originated in Italy- region of Calabria
Supporting Evidence:
• Grown in the United States for over 200 years
•95% of broccoli grown in California- also grown in Arizona,
Washington, Maine, Wisconsin, Ohio, Colorado, Oregon, Texas, and
• Cool season crop-spring or fall
•Broccoli is a good source of vitamin A and C, calcium, potassium,
folate, and fiber.
•Broccoli contains multiple phytonutrients, bioactive compounds, that
significantly reduce the risk of certain cancers.
•Sulforaphane
•Phenolic Acid
•Selenium
•Broccoli can naturally accumulate Selenium from the soil and Se has
been demonstrated to reduce the risk of cancer. A study in 2005 was
conducted to determine whether enhancement of broccoli with Se would
produce a plant with superior health benefits.
Gasper, A., Al-janobi, A., Smith, J., Bacon, J., Fortun, P., Atherton, C., Taylor, M., Hawkey, C., Barrett,
D., & Mithen, R. (2005). Glutathione S-Transferase M1 Polymorphism and Metabolism of
Sulforaphane from Standard and High-Glucosinolate Broccoli, 82(6), 1283-1291.
Supporting Evidence:
Design- Sixteen subjects were placed in a randomized trial that contained standard
broccoli, super broccoli, or water; where the subjects consumed a 150 ml test meal.
The super broccoli contained 3.4-fold greater amount of sulforaphane than the
standard broccoli. Blood samples were collected 14 times within consistent
intervals before and after consumption. Urine samples were collected four times
over a 24 hour period.
• One of the least costly vegetables to grow
•May eat raw or lightly cook
• Green buds and immature flower stalks eaten
•Today 900% more broccoli is consumed than 20 years ago (Mateljan,
2006).
Nutritive Value
•Broccoli is a good source of calcium, potassium, folate and fiber, and
vitamin A and C (Mayo Clinic, 2006).
•The best way to cook broccoli is to steam, cook in the microwave or
stir-fry with a little broth or water. These methods are better than boiling
for the reason that some of the vitamin and mineral content are lost from
the vegetable when boiled, ending up in the boiled water. Cooked
broccoli should remain bright green in color and crispy, but tender
enough to pierce with a sharp object (CDC, 2007).
Finley, J., Keck, A., Robbins, R., & Hintze K. (2005). Selenium Enrichment of Broccoli: Interactions
between Selenium and Secondary Plant Compounds. The Journal of Nutrition, 135, 1236-1238.
Objective- The study was conducted in laboratory to attempt to maximize the amount
of Selenium within broccoli to determine if it could provide an even further health
benefit, greatly reducing the chance of developing cancer.
Results- GSTM1-null subjects had slightly higher sulforaphane metabolite
concentrations in plasma, a greater rate of urinary excretion of sulforaphane 6
hours after broccoli consumption, and a higher percentage of sulforaphane
excretion 24 hours after ingestion than GSTM1-positive subjects. Super broccoli
led to a 3-fold greater increase providing the maximum concentrations of
sulforaphane metabolites in plasma, a greater rate of urinary excretion 6 hours after
consumption, and a lower percentage of urinary excretion 24 hour after ingestion
than did standard broccoli.
Design- The concentration of Se in fertilizer increased from <1.0 to >800 µg/g.
Results- When Se was increased, it inhibited the present of colon cancer in rats;
however it also reduced the sulforaphane content by >80% and inhibited production of
most phenolic acids.
Conclusion- Selenium enhancement of broccoli affects the accumulation of the
multiple secondary bioactive components, especially sulforaphane and phenolic acid.
This indicates that it may not be possible to maximize the concentration of multiple
bioactive ingredients in a single food.
Conclusion- GSTM1 genotypes have a significant effect on the metabolism of
sulforaphane derived from either types of broccoli, thus indicating the greater
protection from carcinogens that GSTM1–positive persons gain from consuming
broccoli. The type of broccoli had little effect on GSTM1-null and GSTM1positive subjects.
References
CDC (2007, November 28). Vegetable of the Month: Broccoli. Retrieved December 1, 2007, from Eat
a Variety of Fruits & Vegetables Every Day Web site:
http://www.fruitsandveggiesmatter.gov/month/broccoli.html.
•Crucifers are rich in phase 2 enzyme inducers, which protect cells
against mutagenesis and neoplasia (malignancy). Isothiocynates,
including sulforaphane, are synthesized and stored in plants as relatively
stable precursors, known as glucosinolates.
Fahey, J., Zhang, Y., & Talalay, P. (1997). Broccoli Sprouts: An Exceptionally Rich Source of Inducers
of Enzymes that Protect Against Chemical Carcinogens. Proceedings of the National Academy of
Sciences of the United States of America, 94, 10367-10372.
Cooked Broccoli
Serving Size ½ cup cooked (78g)
Amounts Per Serving % Daily Value
Calories 25
Calories from Fat 5
Total Fat 0g
0%
Cholesterol 0mg
0%
Sodium 30 mg
1%
Total Carbohydrate 6 g
2%
Dietary Fiber 3g
11%
Sugars 1g
Proteins 2g
Vitamin A
30%
Vitamin C
80%
Calcium
4%
Iron
2%
* Percent Daily Values are based on a
2,000 calorie diet.
(CDC, 2007)
Safety
Fahey, J., Zhang, Y., & Talalay, P. (1997). Broccoli Sprouts: An Exceptionally Rich Source of Inducers
of Enzymes that Protect Against Chemical Carcinogens. Proceedings of the National Academy of
Sciences of the United States of America, 94, 10367-10372.
•Broccoli is an intestinal gas producer (Mateljan, 2006).
•To help alleviate gas production eat broccoli with ginger or garlic
Finley, J., Keck, A., Robbins, R., & Hintze K. (2005). Selenium Enrichment of Broccoli: Interactions
between Selenium and Secondary Plant Compounds. The Journal of Nutrition, 135, 1236-1238.
•Individuals with thyroid problems should avoid broccoli for the
reason that broccoli contains goitrogens, naturally occurring
substances, that can interfere with the functioning of the thyroid
gland. Goitrogens are foods which suppress thyroid function and
stimulate the growth of the thyroid-goiter (Mateljan, 2006).
Supporting Evidence:
Raw Broccoli
(CDC, 2007)
•Broccoli is a dark-green vegetable that is one of the most popular
vegetables.
Objective- The study was conducted to compare sulforaphane metabolism in
GSTM1-positive and GSTM1-null subjects after the consumption of standard
broccoli and super broccoli (high-glucosinolate).
Florida (Mateljan, 2006)
Serving size 1/2 cup raw (36g)
Amounts Per Serving % Daily Value
Calories 10
Calories from Fat 0
Total Fat 0g
0%
Cholesterol 0mg
0%
Sodium 10mg
0%
Total Carbohydrate 2g
1%
Dietary Fiber 1g
4%
Sugars 1g
Protein 1g
Vitamin A
20%
Vitamin C
60%
Calcium
2%
Iron
2%
•Percent Daily Values are based on a
2,000 calorie diet.
Conclusion
Gasper, A., Al-janobi, A., Smith, J., Bacon, J., Fortun, P., Atherton, C., Taylor, M., Hawkey, C., Barrett,
D., & Mithen, R. (2005). Glutathione S-Transferase M1 Polymorphism and Metabolism of
Sulforaphane from Standard and High-Glucosinolate Broccoli, 82(6), 1283-1291.
Lyi, S., Heller. L., Rutzke, M., Welch, R., Kochian, L., & Li, L. (2005). Molecular and Biochemical
Characterization of the Selenocysteine Se-Methyltransferase Gene and Se-Methylselenosysteine
Synthesis in Broccoli. Plant Physiology, 138, 409-420.
Objective- The study was conducted to compare high concentrations of phase 2
enzyme inducer activity of young broccoli sprouts with matured-frozen broccoli
from a local supermarket to demonstrate their ability to protect against
experimental mammary tumors.
Mateljan, G (2006). The World's Healthiest Foods, Essential Guide to the Healthiest Way of Eating.
Seattle, Washington: George Mateljan Foundation.
Design- Sprouts were produced from seeds under extremely regulated conditions.
Phase 2 enzyme inducers were extracted from the young sprouts (three-day old)
and frozen broccoli. Mammary glands were produced in female rats and then
were administrated five dosages of 1.0 ml of the extracted glucosinolate or
isothiocyanate preparations.
Nestle, M. (1997). Broccoli Sprouts as Inducers of Carcinogen-Detoxifying Enzyme Systems: Clinical,
Dietary, and Policy Implications. Proceedings of the National Academy of Sciences of the United
States of America, 94, 11148-11151.
Results- The comparison between fresh and frozen broccoli indicated that the
activities of the frozen samples ranged from 9,000 to 15,000 units/g, whereas the
fresh samples revealed an almost 8-fold range of potencies from 11,000 to 83,300
units/g. This ultimately indicated that fresh young broccoli contains more inducer
enzymes than matured-frozen broccoli. The administration of sulforaphane in the
rats reduced the incidence, multiplicity, and weight of the mammary tumors that
were chemically induced.
Conclusion- Potent 2-phase enzyme inducers such as sulforaphane protect against
carcinogens. A diet containing small quantities of young fresh crucifer sprouts
(three-day old) conceal as much inducer activity as 10-100 times larger quantities
than matured-frozen broccoli.
Mayo Clinic (2006, February 22). Food & Nutrition. Retrieved December 1, 2007, from Tools for a
Healthier Life Web site: http://www.mayoclinic.com/health/health-foods/NU00632.
Marketing Claims
•Educational programs are available to help individuals reach their
daily recommendations of fruits and vegetables; thus allowing an
increase in consumption.
Whitney, E. & Rolfes, S. (2005). Understanding Nutrition (10th ed.). Belmont, CA: Thomson
Wadsworth.
•Eat 5 a day
.
•National Educational Campaign
•Increase fruit and vegetable consumption to 5 to 9 daily
servings
•Eat a variety from of five colors.
•Fruits and Veggies More Matters
•Offers personal results based on age, gender, and physical
activity
Acknowledgments
I would like to thank Dr. Betty Larson, Linda James, and Ellen Johnson for
their dedication in providing an excellent education in the program of
Food/Nutrition/Dietetics at Concordia College.