WeeklySA_AdminPROPERTIES: The cruciferous vegetable offers health benefits beyond their nutritional value
By Dr Faith Coleman
Remember that old saying, “An apple a day keeps the doctor away”? We may need to change that to “Broccoli every day keeps the doctor away.”
Earlier this year, there were articles in mainstream media about the benefits of broccoli for relieving arthritis. My search for related literature in the National Library of Medicine – National Centre for Biotechnology Information was eye-opening.
Broccoli is a powerhouse of important nutrients, including fibre, vitamins, and minerals. Its natural building blocks include chemicals which are antioxidants, anti-inflammatory, anti-cancer, and antibacterial.
The cruciferous (cabbage family) vegetable Brassica oleracea is an immune-system booster, antidiabetic, liver-protective, heart-protective, and memory-preserving. Its anti-inflammatory and antibacterial properties are synergistic – a powerful combination for better health. Let’s take a closer look at all the reasons that make broccoli such an amazing food when it comes to health.
Packed with vitamins and minerals
Broccoli is high in antioxidants, including vitamins C, K, and A. It also contains several vital minerals, including potassium, calcium, and iron. These antioxidants help protect the body from oxidative stress and reduce inflammation.
High fibre content
Broccoli is dense with fiber, which feeds a sense of satiety and aids digestion, including emptying the bowels. This quality also reduces systemic inflammation while supporting the growth of healthy microbes in the gut microbiome.
Heart-protective
Broccoli’s antioxidant, anti-inflammatory properties, and fiber content help lower cholesterol and normalize blood pressure. Both are factors that reduce the risk of heart disease.
Eye health
The high vitamin A content and antioxidant properties of broccoli may protect against cataract formation and age-associated macular degeneration, a leading cause of vision loss and blindness in the elderly.
Immune system adjuvant
Vitamin C in broccoli bolsters the immune system and supports collagen synthesis and wound healing, as well as dietary iron absorption. Two of broccoli’s compounds, indole-3-carbinol and diindolylmethane, influence the immune system’s response and reduce inflammation.
Bone integrity
Broccoli is one of the vegetables with the highest calcium content, a mineral vital to bone strength and prevention of osteoporosis. Its vitamin K content is also essential to bone health.
Weight regulation
The high-fiber, low-calorie composition of broccoli which supports a sense of satiety helps with weight management and maintenance of healthy metabolism.
Antioxidant activity
Broccoli is well known for its high antioxidant composition. Antioxidants help protect cells from damage caused by free radicals. Free radicals are highly reactive molecules that can damage cells. Antioxidants act by stabilizing them, preventing them from causing further damage. Research shows that oxidative stress resulting from an imbalance between the production of free radicals and the body’s antioxidant defenses can trigger and sustain inflammation.
Antibacterial action
Broccoli contains certain compounds, such as glucosinolates, that show antibacterial effects. One of the bacteria sensitive to broccoli is helicobacter pylori, which is associated with gastric (stomach) ulcers and gastrointestinal (GI) infections.
Other compounds in broccoli inhibit the growth of other bacteria. These reduce the risk of foodborne infections, including E. coli, Salmonella, and Listeria, which are common sources of foodborne illnesses.
Antibiotic resistance is a top concern in healthcare. Broccoli inhibits growth of some antibiotic-resistant strains of bacteria. There is ongoing research investigating broccoli as an alternative or booster to traditional antibiotics.
Anti-inflammation activity
Inflammation is a natural response of the body to infection, trauma, or other harmful stimuli. Chronic inflammation, however, can be harmful, contributing to heart disease, arthritis, and certain types of cancer. Research shows that a compound in broccoli called sulforaphane may help reduce inflammation. It also stimulates the production of substances that protect cells from inflammation.
Anti-cancer effects
When inflammation is present for extended periods of time, it can create an environment that encourages growth and survival of cancer cells. Some cancers are closely related to chronic inflammation. Inflammatory bowel disease (Crohn’s disease, ulcerative colitis) increases risk for colorectal cancer. Hepatitis B and C, with liver inflammation, increase the risk of liver cancer. Human papilloma virus (HPV) can cause inflammation of the cervix, contributing to the development of cervical cancer.
Not all cancers are related to inflammation, and inflammation alone does not cause cancer. Controlling inflammation, however, can reduce the risk of some cancers and improve outcomes for people diagnosed with cancer.
A functional food
The effects of broccoli highlight its significance as a functional food. Functional foods offer health benefits beyond their nutritional value. They protect against disease, prevent nutrient deficiencies, and promote proper growth and development. Further research is needed to determine optimal intake, preparations, and potential constructive interaction with other foods or therapies to maximise health benefits.
RENOWNED SA CHEFS DRAW SPOTLIGHT ON BROCCOLINI
PROPERTIES: Broccoli is a hugely popular vegetable, known for packing a nutritional punch, and so does its hybrid version Tenderstem broccoli (broccolini), which has triggered interest among the country’s gastronomists…
By WSAM Reporter
A passion for Tenderstem broccoli has galvanised a group of South African chefs to launch a campaign to bring under the spotlight the versatility and deliciousness of this vibrant vegetable.
Titled “Tenderstem Conversations”, the initiative is geared at bridging the gap between chefs and culinary creations inspired by the vegetable.
What is Tenderstem broccoli, also known as broccolini?
The tastier cousin of broccoli, Tenderstem broccoli is a hybrid vegetable that is a cross between broccoli and Chinese kale, identifiable by its long, thin stalks and smaller florets than broccoli. It is a sweet, crunchy, nutty, and is currently winning hearts in kitchens nationwide.
For its part, Broccolini has slightly more phosphorus, manganese and calcium than broccoli – all vital for bone health, according to the Healthy Food Guide.
Broccolini was originally developed about two decades ago by the Sakata Seed Company of Yokohama rather than being the product of genetic modification. It was developed to create a milder-tasting vegetable which could grow in hotter climates than broccoli, to expand Sakata’s broccoli market.
Between now and January, the Tenderstem Chefs Campaign will host a series of informal discussions where renowned chefs will share their passion for Tenderstem broccoli. Through live recipe showcases and insightful conversations, these culinary experts will reveal how they incorporate this versatile vegetable into their dishes, making everyday meals extraordinary. The best part is that one can taste these creations from the chefs’ restaurants or even try to create it in one’s home with Tenderstem broccoli.
Participating chefs include the talented Toerie van der Merwe from Njam Eatery, Itu Khasoane from Math Restaurant, Ofentse Morake from The Maslow Hotel, Sun International, and the dynamic duo Zainab and Faatimah Paruk, the Chilli Chocolate Chefs.
Each chef will bring their unique flair to the campaign, demonstrating that Tenderstem broccoli is the perfect ingredient to make any dish extraordinary.
The organisers have urged other chefs to join the conversation and discover the endless possibilities that the vegetable has to offer while celebrating some of SA’s most incredible chefs.
This vegetable has been found to be high in folate, vitamin A and vitamin C – all of which are known to contribute to the normal function of the immune system. It is also high in fibre and provides a source of potassium, which contributes to the maintenance of normal blood pressure and a normal functioning nervous system.
Broccoli is a popular member of the brassica family (which also includes kale, cabbage, brussels sprouts, cauliflower and pak choi), and originates from the Calabria region of Italy.
Broccoli contains close to twice as much vitamin C as broccolini/Tenderstem. The marginally higher amounts of potassium and iron in broccoli are a useful boost. It has been found to have slightly more phosphorus, manganese and calcium than broccoli – all vital for bone health.
Nutritionally, the two brassicas have been found to be very similar. But the excellent vitamin A content of broccolini, together with the fact that it needs less prep and there’s no waste, gives it the edge over broccoli, according to the Healthy Food Guide.
