OHTH2132.
Food Monograph Broccoli (Basic example)
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Broccoli
Broccoli belongs to the cruciferous (Brassicaceae) family of vegetables (1) therefore some of the
research below also relates to other members of this family.
Broccoli originated in Italy and was developed from a wild cabbage. (4)
Standard Serving Size (SSS)
cup (2) / 78 grams (3)
Nutrients
Key Nutrients Major Actions (5) Amount (7) Amount RDI / % of
(4) (per 100g) per SSS AI (8) RDI / AI
female per
29yo SSS
Macronutrients
Protein Keep your immune system functioning 10.5 3.6g 46g 7.8%
properly
Maintain healthy skin, hair and nails
Help your body produce enzymes
Omega 3 Reduce inflammation throughout your body 0.119g (3) 0.093 0.8 11.6%
PUFA (18:3
g
Keep your blood from clotting excessively undifferentiated /
linolenic acid)
Maintain the fluidity of your cell membranes
lower the amount of lipids (fats such as
cholesterol and triglycerides) circulating in
the bloodstream
decrease platelet aggregation, preventing
excessive blood clotting
inhibit thickening of the arteries by
decreasing endothelial cells' production of a
platelet-derived growth factor (the lining of
the arteries is composed of endothelial cells)
increase the activity of another chemical
derived from endothelial cells (endothelium-
derived nitric oxide), which causes arteries
to relax and dilate
reduce the production of messenger
chemicals called cytokines, which are
involved in the inflammatory response
associated with atherosclerosis
reduce the risk of becoming obese and
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OHTH2132. Food Monograph Broccoli (Basic example)
improve the body's ability to respond to
insulin by stimulating the secretion of leptin,
a hormone that helps regulate food intake,
body weight and metabolism, and is
expressed primarily by adipocytes (fat cells)
help prevent cancer cell growth
Dietary fibre Support bowel regularity 3.8g 3g 25g 11.9%
Help maintain normal cholesterol levels
Help maintain normal blood sugar levels
Help keep unwanted weight off
Micronutrients
Vitamin A Preserve and improve your eyesight 46ug 35.9ug 700 5.2%
(Retinol ug
Equivalents)
Help you fight off viral infection
Vitamin B1 Maintain your energy supplies 0.06mg 0.047 1.1 4.25%
mg mg
Coordinate the activity of nerves and
muscles
Support proper heart function
Vitamin B2 Help protect cells from oxygen damage 0.19mg 0.15mg 1.1 13.5%
mg
Support cellular energy production
Maintain your supply of other B vitamins
Vitamin B3 Help lower cholesterol levels 1.2mg 0.94mg 14mg 6.7%
(Niacin
Stabilize your blood sugar Equivalents)
Support genetic processes in your cells
Help your body process fats
Vitamin B5 Help turn carbohydrates and fats into usable 0.49mg 0.38mg 4mg 9.6%
energy
Improve your ability to respond to stress by
supporting your adrenal glands
Assure adequate production of healthy fats
in your cells
Vitamin B6 Support a wide range of activities in your 0.10mg 0.078 1.3 6%
nervous system mg mg
Promote proper breakdown of sugars and
starches
Help prevent homocysteine build-up in your
blood
Folate Support red blood cell production and help 31ug 24.2ug 400 6%
prevent anemia /mcg ug
Help prevent homocysteine build-up in your
blood
Support cell production, especially in your
skin
Allow nerves to function properly
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OHTH2132. Food Monograph Broccoli (Basic example)
Help prevent osteoporosis-related bone
fractures
Help prevent dementias including
Alzheimer's disease
Vitamin C Help protect cells from free radical damage 57mg 44.5mg 45 98.9%
mg
Lower your cancer risk
Regenerate your vitamin E supplies
Improve iron absorption
Vitamin E Protect your skin from ultraviolet light 0.2mg 0.16 7mg 2.2%
Prevent cell damage from free radicals
Allow your cells to communicate effectively
Help protect against prostate cancer and
Alzheimer's disease
Vitamin K Allow your blood to clot normally 141 110mcg 60ug 183%
mcg(3) /mcg
Help protect your bones from fracture
Help prevent postmenopausal bone loss
Help prevent calcification of your arteries
Provide possible protection against liver and
prostate cancer
Calcium Maintain healthy, strong bones 33mg 25.7mg 1000 2.6%
mg
Support proper functioning of nerves and
muscles
Help your blood clot
Iron Enhance oxygen distribution throughout 0.9mg 0.7mg 18 3.9%
your body mg
Keep your immune system healthy
Help your body produce energy
Magnesium Relax your nerves and muscles 21mg 16.4mg 310 5.3%
mg
Build and strengthen bones
Keep your blood circulating smoothly
Manganese Help your body utilize several key nutrients 0.23mg 0.18mg 5mg 3.6%
such as biotin, thiamine, ascorbic acid, and
choline
Keep your bones strong and healthy
Help your body synthesize fatty acids and
cholesterol
Maintain normal blood sugar levels
Promote optimal function of your thyroid
gland
Maintain the health of your nerves
Protect your cells from free-radical damage
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OHTH2132. Food Monograph Broccoli (Basic example)
Phosphorous In combination with calcium it is necessary 72mg 56mg 1000 5.6%
for the formation of bones and teeth. mg
Phosphorus is also involved in the
metabolism of fat, carbohydrate and protein,
and in the effective utilization of many of the
B-group vitamins, and in energy metabolism.
(6)
Potassium Help your muscles and nerves function 305mg 238mg 2800 8.5%
properly mg
Maintain the proper electrolyte and acid-
base balance in your body
Help lower your risk of high blood pressure
Zinc Help balance blood sugar 0.6mg 0.47mg 8mg 5.9%
Stabilize your metabolic rate
Prevent a weakened immune system
Support an optimal sense of smell and taste
Phytonutrients
Key Phytonutrients Major Actions(1)
(1, 4)
Carotenoids
Beta-carotene (1, 4) Anti-carcinogenic, antioxidant
May reduce the risk of lung cancer in smokers
Cryptozanthin (1)
Lutein (1, 4) Antioxidant, antitumour
May reduce the risk of macular degeneration and cataracts, cardiovascular
disease and some cancers
Zeaxanthin (1, 4) As per Lutein
Indoles
Indole-3-carbinol Anticarcinogenic
(1, 4)
Chemopreventative (liver, colon, breast cancer); arrests tumour growth;
blocks oestrogen receptors in breast cancer cells and may induce a
cancer-preventative form of oestrogen
Isothicyanates When chewed the enzyme myrosinase converts glucosinolates
(glucorophanin) into isothionates such as sulphorophane
Sulfarophane (1, 4) Antiapoptotic; anticarcinogenic, antioxidant (1), detoxifying( 4)
Chemoprotective; enhanced detoxification of carcinogens; blocks the
initiation of chemically-induced carcinogens; induces apoptosis (cell death)
and slows the growth of rapidly replicating cancer cells (animal and in vitro
trials)
Phenolic compounds
Hydroxycinnamol
acids(1)
Kaempferol Antioxidant
(flavonol) (1, 4) Neutralize free radicals, which may damage cells; bolster cellular
antioxidant defences (9)
May offer protection against ovarian cancer (4)
Quercetin(1) Antiallergic, antiinflammatory, antioxidant, antiviral
Therapeutic claims
Cancer
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OHTH2132. Food Monograph Broccoli (Basic example)
Epidemiological studies demonstrate that people who consume higher amounts of cruciferous
vegetables such as broccoli have a reduced risk of developing certain cancers (1). This may be
due to the anticarcinogenic and antioxidant activity of phytonutrients
Sulforaphane supports the body's detoxification enzymes which assist in clearing carcinogenic
substances more quickly (2)
o Bladder cancer Isothiocyanate metabolites are excreted via the bladder (2)
o Breast cancer - Phytonutrients in broccoli appear to deactivate a potent form of
oestrogen that promotes tumour growth, especially in oestrogen-sensitive breast
cells, while increasing the levels of cancer-protective oestrogen metabolites. (2)
o Colorectal cancer - eating cruciferous vegetables may reduce the risk of colorectal
cancer by 49% (2)
o Lung cancer - non-smokers living in environments with high air pollution and eating
cruciferous vegetables may have a 69% lower risk of developing lung cancer (2) this
may be due to the carotenoids
o Ovarian cancer - diets high in kaempferol may offer protection against ovarian
cancer (2)
o Prostate cancer - Indole-3-carbinol may suppress the growth of prostate cancer
cells and inhibit the production of prostate specific antigen (PSA); men consuming
broccoli or cauliflower more than once per week halve their risk of developing
advanced-stage prostate cancer (2)
Cardiovascular health
May reduce LDL cholesterol (bad cholesterol) in people with elevated cholesterol
(hypercholesterolaemia) (1)
Compounds (e.g.sulforaphane, indole-3-carbinol, flavonoids) in broccoli may bind to bile acids
(which contain cholesterol) to increase the excretion of excess cholesterol from the body (10)
High cholesterol - Indole-3-carbinol lowers the production of apolipoproteinB-100 which
transports cholesterol to tissues (2)
Contains an unnamed peptide that may have an ACE inhibitor effect similar to some blood
pressure lowering medications (11)
Other:
Antioxidant - The antioxidants work in synergy to reduce reactive oxygen species (ROS) and
recycle each other (1)
Cataracts - eating broccoli more than twice a week may reduce the risk of cataracts by 23%,
this is probably due to lutein and zeaxanthin which have an affinity for the lens of the eye and
the numerous antioxidant compounds that may reduce oxidative damage (2)
Gastrointestinal ulcers - sulforaphane may eradicate Helicobacter pylori, a primary cause of
gastrointestinal ulcers and reduce the free radical damage caused by the infection (2)
Pregnancy - The presence of folate may help to reduce the risk of neural tube defects in the
offspring of pregnant women
Safety issues.
Precautions and Contraindications
Goitrogenic substances found in broccoli may inhibit the function of the thyroid gland and should
therefore not be consumed in significant amounts by people with known thyroid disease (1)
Adverse Reactions
None specified however some people experience gastrointestinal discomfort
Drug or Nutrient Interactions
Thyroid medications A theoretical contraindication exists due to the goitrogenic substances in
broccoli - Observe
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OHTH2132. Food Monograph Broccoli (Basic example)
Factors affecting food quality
Variations may occur in nutrient levels because of differences in variety, maturity at harvest, soil
quality, sunlight exposure, growing environment, processing and storage conditions (1)
Although cooking (ideally light steaming) may degrade some of the vitamin C content it will also
increase the bioavailability of other phytonutrients so the overall antioxidant effects should be
maintained (1)
Microwaving and boiling result in significant losses of antioxidant compounds (2)
Broccoli needs to be chopped, crushed or chewed to activate the enzyme myrosinase which
converts the glucosinolates (glucorophanin) into the isothionates (sulphorophane) (1)
Cutting activates, but heat denatures myrosinase, therefore for optimal nutrient formation, cut
broccoli florets in half, and let sit for 5 minutes before cooking (2)
Broccoli shoots contain 20-50 times more glucosinolate than mature broccoli (1)
Buying and Storage suggestions
Choose young firm, compact broccoli (or shoots) with a dark green-purplish colour and no
yellowing (1, 2)
Choose organic as broccoli tends to be sprayed with numerous agricultural chemicals and has a
large surface area (1) to absorb these chemicals
Broccoli should be stored unpackaged (open plastic bag) at 5C for up to 3 weeks after
harvesting (1, 2)
Therapeutic recommendations
to 1 cup of broccoli/ day may be useful for reducing the risk of various cancers (1)
Preparation/ Recipe Suggestions
Cut broccoli florets in halves or quarters and let sit for 5 minutes before lightly steaming for 1
minute
Add to tomato sauces in the last minute of cooking for extra antioxidant and anticarcinogenic
potential
References
10. Kahlon T.S., Chapman M.H., Smith G.E. In vitro binding of bile acids by spinach, kale, brussels sprouts,
broccoli, mustard greens, green bell pepper, cabbage and collards
Food Chemistry 100: 4; 1531-1536
11. Lee J.E et al (2006) Tyr-Pro-Lys, an angiotensin I-converting enzyme inhibitory peptide derived from broccoli
(Brassica oleracea Italica). Food Chemistry 99: 1; 143-148
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