Broccoli - Green Spears That Can Save Your Life

Scientists have been studying various fruits and vegetables for years to determine their effect on overall health and specific diseases. Those studies have determined that there are many foods that can help the body in strengthening organs or fighting off disease processes. Dark, leafy greens can help prevent diabetes. Cranberries ward off urinary tract infections and prostate troubles. Dark red cherries help alleviate the pain of gout. And you may be surprised to learn that one of the most powerful foods available for preventing one of the most insidious diseases of all is broccoli.

Scientists at the Harvard School of Public Health have published articles claiming that broccoli can help minimize the risk of people developing cataracts. And a team of Harvard scientists determined that broccoli might also protect against the risk of strokes. Among all vegetables, broccoli is one of the richest sources of vitamin A. Once for ounce, boiled broccoli has more vitamin C than orange juice, and as much calcium as a glass of milk. And one medium-sized spear has three times more fiber than a slice of wheat bran bread.

But the real benefit of eating broccoli is the potent cancer-fighting ingredients it provides the body. Broccoli is rich in substances called isothiocyanates-chemicals shown to stimulate the body's production of its own cancer-fighting substances, which are called "phase two enzymes." These enzymes neutralize cancer-causing substances before they have a chance to damage the DNA of healthy cells and transmute them into cancer cells. To test the cancer-fighting power of broccoli, rats were fed hearty servings of broccoli for a few days and then exposed to a potent carcinogen that is known to trigger breast cancer in rats. The rats who had ingested large amounts of broccoli were half as likely to develop tumors as those that ate regular rat food. Even the broccoli-eating rats who did develop tumors ended up with fewer and smaller tumors. Another study showed that men who ate two or more servings of broccoli per week had a 44% lower risk of bladder cancer than men who ate one serving or less per week.

Researchers have discovered at least one ingredient in broccoli that is responsible for its beneficial effects, and that ingredient is released only after chopping, chewing, or digesting broccoli. Studies have determined that isothiocyanates are created when glucosinolates-chemicals found naturally in crunchy cruciferous vegetables-are chopped or chewed. The study revealed that although glucosinolates have no effect on cancer cells, when they are converted into isothiocyanates they can halt even the most powerful form of bladder cancer cells. Scientists believe that there are at least a dozen interesting compounds in broccoli, and they are studying more of those compounds to determine if they work together or independently, and what kind of effects they have on cancer cells.

Scientists haven't determined how much broccoli a person needs to eat to prevent or slow down the progression of cancer. Broccoli sprouts, the week-old seedlings of the mature broccoli plant, may have potentially even more power because they are amazingly rich in a form of isothiocyanates called sulforaphane-10 to 100 times as rich as broccoli itself. Increasing numbers of supermarkets and grocery stores have begun to sell broccoli sprouts, which are delicious on sandwiches and salads.

Other cruciferous vegetables such as cabbage, cauliflower, kale, Brussels sprouts, and bok choy also appear to help protect against cancer. Scientists at the World Cancer Research Fund have found convincing evidence that cruciferous vegetables in general can lower the risk for many forms of cancer, including melanoma skin cancer and tumors of the stomach, esophagus, lungs, mouth, endometrium, pancreas, and colon. So here's to your health-have a broccoli spear!