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Broccoli can fight cancer
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A new research provides convincing
evidence that the way you make and consume broccoli matters, and also suggests
that teaming broccoli with broccoli sprouts may make the vegetable's anti-cancer
effect almost twice as powerful.
"Broccoli, prepared correctly, is an extremely potent cancer-fighting
agent—three to five servings a week are enough to have an effect. To get
broccoli's benefits, though, the enzyme myrosinase has to be present; if it's
not there, sulforaphane, broccoli's cancer-preventive and anti-inflammatory
component, doesn't form," said Elizabeth Jeffery, a University of Illinois
professor of nutrition.
According to Jeffery, many people destroy myrosinase by overcooking their
broccoli. And health-conscious consumers who use broccoli powder supplements in
recipes to boost their nutrition are also missing out. These supplements often
do not contain this necessary enzyme, she said.
"There is a way to boost that powder's effectiveness, though. Broccoli sprouts
contain myrosinase in abundance. And broccoli powder often contains the
precursor to sulforaphane without the enzyme that would boost its healthful
benefits," said Jenna Cramer, co-author of the study.
The scientists hypothesized that myrosinase from the sprouts would enhance
sulforaphane formation and absorption from the broccoli powder if the two were
eaten together.
In a small pilot study, they recruited four healthy men who ate meals that
contained broccoli sprouts alone, broccoli powder alone, or a combination of the
two. The researchers then measured levels of sulforaphane metabolites in the
mens' blood and urine after feeding.
"We were looking at biomarkers—plasma and urine levels—that are associated with
cancer prevention," Cramer said.
Three hours after feeding, a definite synergistic effect was noted between the
powder and the sprouts.
"There was almost a twofold increase in sulforaphane absorption when sprouts and
powder were eaten together. It changed the way the subjects metabolized the
powder.
We saw plasma and urine metabolites much earlier and at much higher levels than
when either was eaten alone," Jeffery said.
This indicates that myrosinase from the broccoli sprouts produced sulforaphane
not only from the sprouts but also from the precursor present in the broccoli
powder, she said.
Other foods that contain sulforaphane and can be teamed with broccoli to boost
its benefits are mustard, radishes, arugula, and wasabi, Jeffery said.
"To increase the vegetable's benefits, you could sprinkle broccoli sprouts on
your broccoli or make a mustard sauce to serve with broccoli," she added.
People who prefer to eat broccoli without sauce or sprouts should know that
overcooking is the kiss of death for the important enzyme myrosinase, she said.
"Steaming broccoli for two to four minutes is the perfect way to protect both
the enzyme and the vegetable's nutrients," she said.
Courtesy: The Times of India
http://timesofindia.indiatimes.com
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