Nutrition ABCs: Broccoli

Image from the mysterious pro-broccoli website...http://www.themiraclefood.ca/

Once so beloved as a superfood, now it seems like we have all but abandoned broccoli for brooding winter greens and exotic tropical berries. Dating back to the Roman Empire, broccoli belongs to the family Cruciferae, which refers to its Cross like shape.  


Broccoli deserves to be back on your nutrition radar: loved by kids and adults alike (sorry Elmo!), broccoli lends itself to a diverse range of cuisines, preparation techniques and is one of the best research vegetables in terms of chronic disease prevention. 


Rich in anti-oxidants for healthy aging and loaded with vitamins and minerals for optimal health, broccoli is one of those foods that should find its way into your diet at least a few times a week. Need more inspiration to rekindle the love for this emerald crucifer? Read on...


Sulphoraphane A sulphur containing compound that helps activate Phase 2 enzymes in the liver responsible for detoxification and elimination, a new study in the journal Clinical Cancer Research (May 1, 2010 16(9): 2580-90) confirms that high doses of sulphoraphane are able to eliminate breast cancer stem cells (CSCs) and stop tumour production. Sulphoraphane may also inhibit H.Pylori infection, a leading cause of stomach ulcers.


Indole-3-Carbinol I3C is another anti-cancer powerhouse: I3C has been also been shown in clinical research to suppress breast cancer development, especially in estrogen sensitive tumour types. (Most recent publication? Click Here) I3C may also have a role to play in suppressing the growth of prostate cancer.


Folate An important nutrient for women who may become pregnant, folate reduces the risk of spinal cord defects in the fetus. Folate is also essential for healthy cell cycle regulation and DNA repair. 1 cup of broccoli contains 94 mcg of folate.


Calcium On a gram by gram basis, broccoli is richer in calcium than milk! Not just for healthy bones, calcium is critical for muscle contraction, healthy nerve transmission and even blood pressure regulation. The vitamin C in broccoli also helps to aid in calcium absorption.


Vitamin C Richer in vitamin C than oranges, 1 cup of broccoli contains 123 mg of vitamin C. Vitamin C helps build collagen for healthy skin, supports immune health and wound healing and aids in absorption of vegetarian iron sources (non-heme iron).


Magnesium Looking for more magnesium? Broccoli packs a punch here too! One cup contains 39 mg of this calming nutrient; magnesium is also important for a healthy heart, blood sugar regulation and muscle contraction.


Lutein and Zeaxanthin These anti-oxidant phytochemicals are critical for eye health and may help prevent age related macular degeneration and cataracts, leading causes of blindness in later years.


Want to get healthier? Eat broccoli! Try to eat 1 cup of broccoli 3 times a week; enjoy it raw, steamed, stirfried or roasted! Avoid overcooking as the sulphur compounds will be degraded and you can tell by the telltale sulphurous odour. Look for vibrant green stems that are firm and eat promptly - many nutrients, such as vitamin C, degrade quickly when stored. Local broccoli not in season? Frozen broccoli is a great option as it is picked at the peak of freshness...lightly cook directly from the frozen state for best results.


If there are any requests for a "C" post...let me know! Some interesting options: Carotenoids, Co-Enzyme Q10, Calorie, Carbohydrate and more....


Eat up...it's summer!
Desiree

Nutrition Spotlight: Vitamin D

Vitamin D is the current darling of the nutrition world: a PUBMED search for “vitamin D” reveals over 9000 studies just in the last five years. So what is so special about vitamin D?

Dietitians, including myself, believe quite strongly that we can meet our dietary needs with a “food first” approach. Yet vitamin D is unique because there isn’t much of it to be had in our food supply. The only significant source of vitamin D comes from wild caught salmon. Vitamin D is also added to milk at a dose of 100 International Units (IU) per cup; it would take a lot of milk to reach what most experts agree is a physiological daily dose of the vitamin.

For many years, vitamin D has been dismissed as a supporting role to calcium in the story of our bone health: get a bit of vitamin D and you will absorb calcium for strong bones. However, we now know that there are vitamin D receptors all over our body including in the brain, breast, heart and prostate. Where there is a receptor…there is a function. So researchers set out to look for it.

Epidemiological studies, which look at patterns in disease in populations, have found that people living in higher latitudes had a greater risk of dying of certain cancers and a greater risk of certain auto-immune diseases such as Multiple Sclerosis. What is common among people living further away from the equator is that they receive less sunlight – and bright, direct sunlight turns a cholesterol-like molecule in our skin to vitamin D. As a result of this early work, researchers began clinical studies to test for direct relationships to vitamin D.

What they found is that vitamin D is more than just a co-factor in calcium absorption. Vitamin D plays a role in cell cycle regulation and immune function as well. As a result, research is ongoing to look at the role of vitamin D for cancer prevention and treatment, auto-immune diseases, blood sugar regulation, heart health, weight loss and even depression. While future research may moderate some of these early hopes, learning that vitamin D is a far more important player in our overall health is good reason to ensure that we get enough of it.

While current recommendations are 200IU per day, most experts recommend that all school age children and adults take 1000IU of vitamin D3 every single day. It is important not to take more than that, as there is the small chance for over - accumulation because vitamin D is a fat soluble vitamin. Ideally, your physician would do a simple blood test to ensure you are not deficient in vitamin D and that you are taking enough to keep your blood level at a safe and therapeutic level.

The Institute of Medicine, the body that creates the national recommendations for daily intakes of nutrients is currently reviewing their recommendations and it is expected that recommendations for vitamin D will officially increase.

Note: This information is for educational purposes only and is not intended to replace consultation with a qualified health professional. Please speak with your registered dietitian to ensure that vitamin D is right for you.



Reference: Holick, M. and Chen, T. Vitamin D deficiency: a worldwide problem with health consequences. Am J Clin Nutr 2008;87(suppl):1080S-6S
Institute of Medicine. http://www.iom.edu/?ID=61170