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In the world of natural health supplements, some of the most expensive you can buy are derived from broccoli. And at 90 dollars a bottle and up, people are still paying for it. But why?
The single word to answer this question is sulforaphane, the polyphenolic superstar that has ushered in a tidal wave of research funding and general interest in broccoli and other sulforaphane-containing brassica veggies like kale.
Most of the research on sulforaphane has focused on its magnificent anti-carcinogenic properties. Broccoli and other sulforaphane-rich veggies operate along multiple metabolic pathways to regulate healthy cellular behaviour, reduce inflammation, and prevent cancer cells from ever developing in the first place. Sulforaphane seems to be especially protective against stomach cancer and even stomach ulcers. In keeping with the theme of mucus membranes, it is also gaining attention for its ability to help repair skin damage from ultraviolet light exposure. And that’s not even all it does. Recent research has determined that broccoli is a perfect athlete’s food: sulforaphane has also been shown to benefit muscle growth by stimulating stem cell activity.
Another compound found in broccoli is also regularly taken as a standalone supplement, and that would be indole-3-carbinol, also known as I3C. Where sulforaphane is known as an anti-cancer life-extender, I3C is highly regarded as a tonic for healthy hormone balance in women. In the course of digestion, I3C is converted into diindolylmethane, or DIM. The more powerful of the two, DIM can significantly cut excess estrogen while encouraging healthy estrogen metabolism and detoxification.
DIM and I3C are routinely taken as standalone supplements to ameliorate estrogen dominance symptoms. But eating an abundant variety of brassica veggies, including broccoli, will provide those compounds more affordably and also confer other benefits like fibre (also great for handling excess estrogen), vitamins and minerals, and unique phytonutrients in the natural synergistic bundle that nature intended.
Chopping up broccoli releases myrosinase, the enzyme that converts less beneficial broccoli compounds into the mighty sulforaphane. Since excessive heat will destroy myrosinase, overcooking broccoli will drastically reduce the amount of sulforaphane left in your meal, if there is even any left at all. Boiling broccoli is quite wasteful for this reason, but also because many nutrients abundant in raw broccoli leak into the water, such as vitamins C, K, A, and folate. Even heat-stable minerals like iron, calcium and zinc can be lost this way.
Steaming broccoli just enough to soften it has traditionally been considered the ideal way to cook it without degrading its precious micronutrients. However, the microwave may be another dark horse candidate for making the most of broccoli’s essence.
Are you shocked? I was too! But some interesting new research has shown that in the first minute of microwaving, sulforaphane content in broccoli goes up as much as 600 per cent! It would seem that there is a temperature sweet spot between 40 and 60 degrees Celsius where myrosinase activity peaks (before sharply declining if the heat keeps rising). So mild heat and brief exposure are the critical guiding philosophies when cooking broccoli.
And suppose you’re really out to maximize your sulforaphane content without any of the hassles. It may also be worth remembering that broccoli sprouts have a far greater sulforaphane content than mature broccoli florets. As an easy garnish for salads and soups, they might also level up your culinary game.
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