Broccoli, why to include it 3x weekly
Broccoli Forms: Fresh, Frozen, Sprouts, Powder
Benefits: antioxidant, anti-cancer, digestion, detoxification, cardiovascular health, eye health, healthy blood pressure, healthy lipid levels
To boost your broccoli benefits, add myrosinase enzymes in the form of a pinch of mustard powder to cooked cruciferous (cabbage-family) vegetables. Broccoli, kale, collards and Brussels sprouts offer anti-cancer sulforaphane. Broccoli, Red & Green Cabbage, Radish, Horseradish, Wasabi, Mustard, Arugula, Cress, Mizuna & Tatsoi can be combined as many Brassicas and join together into a symbiotic blend.
Fun ways to add more broccoli to your daily foods:
Mustard – mix broccoli powder into your mustard for dips and wraps
Salad dressing – mix broccoli powder into your salad dressing and add some arugula to your salad
Chocolate mug cake, add some broccoli powder into the mix, you won’t notice
Potatoes – sprinkle some broccoli powder on along with your other seasonings or make green mashed potatoes 🙂
Rice – sprinkle broccoli powder in with your rice after it is cooked and rinsed
Soup – add some broccoli powder in your soup stock
Cole Slaw – broccoli powder in your slaw dressing
Cauliflower Shrimp Cocktail – add broccoli powder to your cocktail sauce horseradish mixture
Cheese sauce or Alfredo sauce – stir in broccoli powder
Biscuit Mix – add in some broccoli powder and some extra butter – yum!
Eggs – green eggs and ham anyone? Separate the whites from the yolks, stir broccoli powder into the whites, then pour mixed whites in your heated pan and add your yolk on top in the middle, or whipped whites with broccoli powder for baked cloud eggs
Burgers, Sausage patties, ground chicken or turkey, any meatballs – add broccoli powder to them too!
Broccoli Antioxidant Research:
Seventy-two patients completed a study and 63 were included in the analysis. After 4 weeks, consumption of 10 grams per day Broccoli Sprout Powder resulted in a significant decrease in serum insulin concentration and HOMA-Insulin Resistance. Therefore, broccoli sprouts may improve Insulin Resistance in type 2 diabetic patients.
Seventy-two patients completed a study in 3 groups. After 4 weeks, Broccoli Sprout Powder in dose of 10 grams per day, significantly decreased serum triglycerides, OX-LDL/LDL ratio and. HDL-C concentration was significantly higher in group A as compared with group B and placebo. CONCLUSIONS: Broccoli Sprout Powder as supplementary treatment in type 2 diabetes could have favorable effects on lipid profiles and OX-LDL/LDL ratio, as risk factors for cardiovascular disease.
In all, 63 patients in three groups were included in analysis: 10 grams per day Broccoli Sprout Powder. After 4 weeks, consumption of Broccoli Sprout Powder resulted in significant decrease in malondialdehyde, oxidized low density lipoprotein cholesterol, oxidative stress index and significant increase in total antioxidant capacity. No effects were found on total oxidant status. CONCLUSION: Broccoli Sprout Powder had favorable effects on oxidative stress status in type 2 diabetes patients.
Twenty-four volunteers participated and assessed on the effect of consuming a 1/2 serving = to 30 grams or 1 serving = to 60 grams of broccoli sprouts and concluded to modulate the inflammatory and vasculary prostanoids.
Broccoli contains more vitamin C than an orange and more calcium than a glass of milk, is a rich source of beta-carotene, vitamin K, potassium, folic acid, indole-3-carbinol, flavonoid kaempferol and fiber.
Broccoli sprouts contain up to 50x the number of certain antioxidants found in mature broccoli.