Broccoli | Anticancer

Broccoli contains the compound glucoraphanin, leading to an anticancer compound sulforaphane. Is it true?  Find out below.

Broccoli is a plant of the Cabbage family, Brassicaceae (formerly Cruciferae). It is classified as the Italica Cultivar Group of the species Brassica oleracea. Other cultivar groups of Brassica oleracea include: cabbage (Capitata Group), cauliflower (Botrytis Group), kale and collard greens (Acephala Group), kohlrabi (Gongylodes Group), and Brussels sprouts (Gemmifera Group).

Chinese broccoli (Alboglabra Group) is also a cultivar group of Brassica oleracea. Broccoli most closely resembles its close relative cauliflower, but is green rather than white. Common varieties are Calabrese and purple sprouting broccoli.

Broccoli is a cool-weather crop that does poorly in hot summer weather. Broccoli possesses abundant fleshy green flower heads arranged in a tree-like fashion on branches sprouting from a thick, edible stalk. The large mass of flower heads is surrounded by leaves. 

This food is low in Sodium, and very low in Cholesterol. It is also a good source of Vitamin E (Alpha Tocopherol), Vitamin B6, Iron, Phosphorus, Zinc and Copper, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Thiamine, Riboflavin, Folate, Calcium, Magnesium, Potassium and Manganese. See Nutrition Value below:

Nutritional Value:
Per 100 g Broccoli, raw (edible parts)

Energy 30 kcal   140 kJ
Carbohydrates     5 g
- Sugars  1.7 g
- Dietary fiber  6.64 g   
Fat 0.37 g
Protein 2.82 g
Thiamin (Vit. B1)  0.071 mg   5%
Riboflavin (Vit. B2)  0.117 mg   8%
Niacin (Vit. B3)  0.639 mg   4%
Pantothenic acid (B5)  0.573 mg  11%
Vitamin B6  0.175 mg 13%
Folate (Vit. B9)  63 μg  16%
Vitamin C  89.2 mg 149%
Calcium  47 mg 5%
Iron  0.73 mg 6%
Magnesium  21 mg 6% 
Phosphorus  66 mg 9%
Potassium  316 mg   7%
Zinc  0.41 mg 4%

Percentages are relative to US recommendations for adults. Source: USDA Nutrient database.

Back in 1992, Johns Hopkins University pharmacology professor Paul Talalay and his colleagues showed that sulforaphane could trigger the production of phase II enzymes. Phase II enzymes can detoxify cancer-causing chemicals and are among the most potent anti-cancer compounds known to man. The research team discovered that sulforaphane, kills the bacterium, Helicobacter pylori, in laboratory studies. The findings should lead quickly to clinical trials to see whether dietary intake of vegetables containing sulforaphane can relieve infection, the researchers say.

Helicobacter pylori, the bacterium that was recognized 20 years ago as the cause of debilitating stomach ulcers and somrtimes fatal stomach cancers. Even though the pure compound kills helicobacter efficiently, it remains to be seen whether dietary sources of sulforaphane (broccoli or broccoli sprouts, for instance) have similar effects.

Variants:

Broccoflower, is the result of a genetic cross between broccoli and cauliflower. Although its physical attributes resemble cauliflower, it has the color and flavor of broccoli. it is the hottest produce item to hit the market in recent years. I had broccoflower once and I like better than cauliflower because it tastes like broccoli.

Broccolini is NOT a genetically modified organism. It is a natural hybrid cross between broccoli and gai lan (Chinese Kale). Sweet with a subtle peppery edge in the stem, it is 100% edible and makes for elegant plate or salad presentations or stir-fried Chinese or Thai dishes. In some store it is called baby broccoli. It really tastes like a young or baby Chinese broccoli.

How to cook broccoli?

It is usually boiled or steamed, but may be eaten raw and has become popular as a raw vegetable in hors-d'oeuvre trays.

I usually prefer stir-fried Chinese broccoli.

One of my favorite broccoli dishes is stir-fry broccoli with chicken, white flat rice noodle, oyster sauce, soybean sauce, garlic, and olive oil. I am giving away my wife's secret ingredients here. It is so delicious. The trick is to cook the broccoli in such a way that it stays crispy. This is actually a Chinese dish but it went to so many modifications that there are also many Thai versions. I like the version mentioned above the most. Lately we replaces Chinese broccoli with broccolini because it tastes better especially when it is crispy.