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Nutritional Supplements No Match for Broccoli, New Study Says

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Broccoli is one of nature’s miracle foods. It’s relatively inexpensive, available year round and is naturally low in calories. One cup of chopped and cooked broccoli has only 46 calories, yet it is packed with essential vitamins and minerals, fiber and protein.

But its health benefits are the real miracle story here. This familiar green cruciferous vegetable has been around since ancient Roman times fighting all sorts of health issues from cancer and heart disease to age-related vision and bone problems.

It’s no accident that more than 300 research studies have focused on broccoli’s cancer fighting properties. Broccoli is rich in antioxidants, phytochemicals and omega-3 fatty acids—such as indoles, glucosinolates, beta-carotene, vitamin C and folate— that some studies have shown to inhibit the formation of cancer or reduce the size of the tumors in animals and humans.

Cruciferous vegetables such as broccoli, have been of particular interest to scientists because they contain the highest levels of certain glucosinolates, a class of phytochemicals that many believe may reduce the risk of prostate, breast, lung and colorectal cancer.

When broccoli is eaten as a raw or lightly cooked food, enzymes help to break down the glucosinolates into two valuable compounds, sulforaphane and erucin.

If you want to get the most out of this miracle food, supplements just won’t do, according to a new study. It turns out Mother was right. You’ve got to eat your vegetables.

Researchers at Linus Pauling Institute at Oregon State University examined whether healthy compounds found in cruciferous vegetables can be just as easily obtained through supplements. The short answer is no, and overcooking them isn’t helpful either.

Emily Ho, the study’s lead investigator, says supplement forms of glucosinolates are missing a key enzyme, myrosinase, that’s necessary for the body to absorb healthy nutrients.

“Some vitamins and nutrients are actually better-absorbed as a supplement than through food,” Ho said. “But the particular compounds that we believe give broccoli and related vegetables their health value need to come from the whole food.”

Add a Comment7 Comments

EmpowHER Guest

I recommend Broccoli, Blueberry, Cranberry Juice and Yogurt smoothie.

June 8, 2012 - 5:29am

It's amazing how Mother Nature has so much to offer for our good health and yet we opt, instead, for unhealthy processed and over-sieved, overcooked diets. Raw and low-heat cooked veges will always be the best. The healthy properties of broccoli calls for a daily intake of this wonderful veg.

June 3, 2012 - 10:32pm
EmpowHER Guest

I’m impressed, I must say. Actually not often do I encounter a blog that’s each educative and entertaining, and let me let you know, you might have hit the nail on the head. Your idea is outstanding; the difficulty is something that not enough persons are talking intelligently about.


February 22, 2012 - 2:25am
EmpowHER Guest

Broccoli is pretty much beneficial. Broccoli's nutrients include vitamin C, vitamin A Folic acid, calcium, and fiber. Totally rich with nutrition.
Ashley @ http://www.herbaldiet.com

January 27, 2012 - 1:57am

nice said........u right but if we take by the limitations, it will be well for our health.


November 3, 2011 - 11:16pm
EmpowHER Guest

Dietery supplements are used for chronic diseases. but I never recommend them. They are harmful to health if taken in too much manner.

October 14, 2011 - 1:56am

Broccoli is a really delicious vegetable and try to have them everyday which their is no harm. Boil it, saute it, put them in salads, etc. Having them raw is much healthier. Any green raw vegetable you eat has more nutrition this way. Have them with your favorite salad dressings.

I knew a guy who had brain cancer and changed his diet in having healthy foods and he had lots of broccoli as part of his diet and after awhile he went back to his doctor and said your tumor got smaller. He was amazed by what the doctor said. The doctor told him whatever your doing keep it up.

Their are lots of helpful benefits with having broccoli.


October 13, 2011 - 5:06pm
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We value and respect our HERWriters' experiences, but everyone is different. Many of our writers are speaking from personal experience, and what's worked for them may not work for you. Their articles are not a substitute for medical advice, although we hope you can gain knowledge from their insight.

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