Posted on 03/21/2009 1:45:29 PM PDT by nickcarraway
Levels of the beneficial, cancer-fighting compound sulforaphane in broccoli are reduced by 90 percent when the vegetable is cooked, according to a study conducted by researchers from TNO Quality of Life in the Netherlands, and published in the Journal of Agricultural and Food Chemistry.
"Consumption of raw broccoli resulted in faster absorption, higher bioavailability, and higher peak plasma amounts of sulforaphane, compared to cooked broccoli," the researchers wrote.
Eight male participants were fed 200 grams of crushed raw or crushed cooked broccoli as part of a warm meal; researchers then measured the men's blood and urine levels of sulforaphane. Based on these measurements, the researchers calculated that while the sulforaphane in raw broccoli had a bioavailability of 37 percent, this dropped to only 3.4 percent when the vegetable was cooked.
Furthermore, it took longer for the sulforaphane from cooked broccoli to be absorbed by the body. Optimal levels of sulforaphane were observed in the blood and urine of participants 1.6 hours after eating raw broccoli, but these levels were not reached among consumers of cooked broccoli for six hours.
The cruciferous vegetables, also known as Brassicaceae, include broccoli, cabbage, cauliflower, arugula, Brussels sprouts, collard greens, daikon, garden cress, horseradish, kale, kohlrabi, mustard, radish, rape (canola), rapini, rutabaga , tatsoi, turnip, wasabi and watercress. Numerous studies have linked higher intake of these vegetables to lower rates of cancer and other health problems, particularly when the vegetables are consumed raw.
One of the plant compounds identified as partially responsible for this protective effect is sulforaphane, the main member of the isothiocyanate family that is found in broccoli. All cruciferous vegetables contain plant compounds known as glucosinolates, which are metabolized by the body into cancer-fighting isothiocyanates.
Studies have suggested that sulforaphane may help activate genes that produce antioxidants to clear dangerous free radicals from the body. This effect is believed to be partially responsible for the observed lower rates in breast, bladder, cervix, colon, endometrium, liver and lung cancers among those who eat large quantities of cruciferous vegetables. It is also believed to help protect the immune and other bodily systems from age-related decline.
Sulforaphane is also believed to reduce inflammation, which can transform precancerous cells into tumors and has also been linked other chronic health problems such as heart disease and diabetes. At least one study has suggested that the chemical can even prevent the blood vessels of diabetics against the damage caused by high blood sugar.
The current study is not the first to suggest that most of broccoli's health benefits are destroyed by cooking. Recent research from the International Agency for Cancer Research found lower cancer rates among those who consumed at least three servings of raw cruciferous vegetables per month. This mirrors the results of an earlier study by researchers from the Roswell Park Cancer Institute in Buffalo, N.Y., who found a 40 percent lower risk of bladder cancer among those who ate that many raw cruciferous vegetables.
Cooking, steaming, or either? I would venture that steaming isn’t as bad for the nutrients. That’s how I prefer it anyway.
I never liked broccoli....I tried.....Oh well....My love is steamed artichokes.
Like, *PING*, folks.
Ranch dressing with some white wine blended in. Broccoli, cauliflower, carrots, sliced cucumbers. Yum!
What about steaming? Most vitamins in vegetables are lost when boiled and strained because they literally go down the drain.
BTW, I was just kidding earlier. :-)
I love a good salad now and then and this article got me craving one. So I just had a nice big salad with, you guessed it, lots of raw broccoli tossed in and a little vinaigrette, salt and pepper...yummy!
Is the with a Mayo dip?
I've gotten to like broccoli as it's not indicated in the the development of kidney stones.
What is wrong with you???
Why would you destroy a genius invention like deep fried twinkies by adding raw broccoli to it??
Geeze, some people!
LOL
love the evil red eyes!
You can....I just eat it plain.....Here’s a bunch of dips for you.
http://www.artichokes.org/recipes.html
Eating raw broccoli creates 90% more of the Global Warming causing compound methane.
If we know what it is (Sulforaphane), why can’t we just take a pill with it in, and say “screw broccoli”?
Broccoli Breakthrough: Sulforaphane Glucosinolate Supplement BroccoPLEX(TM)
Fri Mar 14, 2008
http://www.reuters.com/article/pressRelease/idUS246188+14-Mar-2008+MW20080314
“... one dosage is equivalent to
absorbing
the SGS(TM) nutritional value from 2.5 pounds of broccoli...”
Cooked broccoli tastes horrible, too.
And NO MORE CHEESE WHIZ, it’s too great for words. :’) Thanks FN.
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