This week is National Nutrition Week
Optimum nutrition is foundational for optimum health and wellbeing. Vegetables are important for health. Foods from the brassica family (Brassicaceae) are considered important vegetables due to their health-promoting effects. Some of these effects include the reduction in the risk of chronic diseases, such as cardiovascular diseases. Broccoli (Brassica oleracea var. italica) contains numerous constituents that possess health benefits, including glucosinolates, indole-3-carbinol, sulforaphane, carotenoids, chlorophyll, lutein, vitamin C, quercetin, vitamin E, vitamin K, calcium, iron, manganese, phosphorus, selenium, zinc, kaempferol, and fibre. Broccoli consumption has been found to affect the composition and function of the human gastrointestinal microbiota.
Glucosinolates are the biologically active, sulphur-rich compounds which can induce phase 2 detoxification enzymes and boost antioxidant status. Indole-3-carbinol (I3C) and its dimer diindolylmethane (DIM) exert several biological actions on cellular and molecular levels and affect multiple signalling pathways. Sulforaphane is a well-known inducer of phase 2 detoxification enzymes, and has antioxidant and anti-inflammatory properties.
In Australia, 7% of adults and 5% of children eat the recommended serves of vegetables each day. The recommended daily servings of vegetables are:
– Adults: 5 serves
– 9-18 years: 5 serves
– 4-8 years: 4.5 serves
– 2-3 years: 2.5 serves
– 1-2 years: 2-3 serves
I often combine Broccoli with Milk Thistle, Dandelion, Molybdenum, Turmeric, Ginger, Gentian, Schisandra, Chromium, and other herbs and nutrients for liver and digestive health.
References:
Carroll J, McEwen BJ. The health benefits of glucosinolates, indole-3-carbinol, and sulforaphane from broccoli: brief report. J ATMS. 2019; 25(3): 142-144.
McEwen BJ. The influence of diet and nutrients on platelet function. Seminars in Thrombosis and Haemostasis. 2014; 40(2):214-26.
McEwen B. The impact of diet on cardiometabolic syndrome. J ATMS. 2018; 24(2): 72-77.
Always talk to your health professional. Health informational purposes only.