To boost cancer-fighting benefits, eat broccoli with a side of sprouts

A new University of Illinois study provides convincing evidence that the way you prepare and eat your broccoli matters, and also suggests that pairing broccoli with broccoli sprouts may make the vegetable's anti-cancer effect almost twice as powerful.

"Broccoli, prepared correctly, is an extremely potent cancer-fighting agent - three to five servings a week are enough to have an effect," said study researcher Elizabeth Jeffery.

But to get all of broccoli's cancer-fighting benefits, it's important not to overcook it, which kills the enzyme myrosinase, which is necessary to form sulforaphane, broccoli's cancer-preventive and anti-inflammatory component, she stated.

However, broccoli sprouts contain myrosinase in abundance, and the study found that eating broccoli with broccoli sprouts boosts its benefits when compared to eating either food alone.

Other foods that contain sulforaphane and to pair with broccoli are mustard greens, radishes, arugula, and wasabi, she added. Try sprinkling broccoli sprouts on your broccoli for a power meal. And steam broccoli only for two to four minutes to protect both the enzyme and the vegetable's nutrients.

The study, announced January 27, is published in the January 2011 issue of Nutrition and Cancer.

Last October, researchers discovered that friendly bacteria in the gut, known as probiotics, work a crucial magic on digesting broccoli, helping to release and absorb sulforaphane into the body. So that broccoli really packs a punch, they suggest feeding the helpful bacteria in your gut with prebiotics, such as fiber, to encourage their proliferation. Another idea is to eat broccoli with probiotics, "combining, say, broccoli with a yogurt sauce that contains the hydrolyzing bacteria," said study researcher Michael Miller, also from the University of Illinois.

Read more on the latest research on broccoli's cancer-fighting powers:
http://www.scientificamerican.com/podcast/episode.cfm?id=broccoli-fights-cancer-by-clearing-11-01-27

Learn more about broccoli sprouts: http://www.youtube.com/watch?v=6qcxUYpjPVc

 

Life and Style
ebookNow available in paperback
ebooks
ebookA delicious collection of 50 meaty main courses
Latest stories from i100
Have you tried new the Independent Digital Edition apps?
SPONSORED FEATURES

ES Rentals

    Independent Dating
    and  

    By clicking 'Search' you
    are agreeing to our
    Terms of Use.

    iJobs Job Widget
    iJobs General

    Recruitment Genius: Account Manager / Media Sales - OTE up to £30,000

    £20000 - £30000 per annum: Recruitment Genius: This award-winning company, whi...

    Recruitment Genius: Senior Software Developer

    £40000 - £50000 per annum: Recruitment Genius: This is a unique & exciting opp...

    Recruitment Genius: UX Consultant

    £35000 - £45000 per annum: Recruitment Genius: You will be working with a 8 st...

    Recruitment Genius: Part-time Editor

    £8000 - £12000 per annum: Recruitment Genius: A unique opportunity has arisen ...

    Day In a Page

    Orthorexia nervosa: How becoming obsessed with healthy eating can lead to malnutrition

    Orthorexia nervosa

    How becoming obsessed with healthy eating can lead to malnutrition
    Lady Chatterley is not obscene, says TV director

    Lady Chatterley’s Lover

    Director Jed Mercurio on why DH Lawrence's novel 'is not an obscene story'
    Farmers in tropical forests are training ants to kill off bigger pests

    Set a pest to catch a pest

    Farmers in tropical forests are training ants to kill off bigger pests
    Mexico: A culture that celebrates darkness as an essential part of life

    The dark side of Mexico

    A culture that celebrates darkness as an essential part of life
    Being sexually assaulted was not your fault, Chrissie Hynde. Don't tell other victims it was theirs

    Being sexually assaulted was not your fault, Chrissie Hynde

    Please don't tell other victims it was theirs
    A nap a day could save your life - and here's why

    A nap a day could save your life

    A midday nap is 'associated with reduced blood pressure'
    If men are so obsessed by sex, why do they clam up when confronted with the grisly realities?

    If men are so obsessed by sex...

    ...why do they clam up when confronted with the grisly realities?
    The comedy titans of Avalon on their attempt to save BBC3

    Jon Thoday and Richard Allen-Turner

    The comedy titans of Avalon on their attempt to save BBC3
    The bathing machine is back... but with a difference

    Rolling in the deep

    The bathing machine is back but with a difference
    Part-privatised tests, new age limits, driverless cars: Tories plot motoring revolution

    Conservatives plot a motoring revolution

    Draft report reveals biggest reform to regulations since driving test introduced in 1935
    The Silk Roads that trace civilisation: Long before the West rose to power, Asian pathways were connecting peoples and places

    The Silk Roads that trace civilisation

    Long before the West rose to power, Asian pathways were connecting peoples and places
    House of Lords: Outcry as donors, fixers and MPs caught up in expenses scandal are ennobled

    The honours that shame Britain

    Outcry as donors, fixers and MPs caught up in expenses scandal are ennobled
    When it comes to street harassment, we need to talk about race

    'When it comes to street harassment, we need to talk about race'

    Why are black men living the stereotypes and why are we letting them get away with it?
    International Tap Festival: Forget Fred Astaire and Ginger Rogers - this dancing is improvised, spontaneous and rhythmic

    International Tap Festival comes to the UK

    Forget Fred Astaire and Ginger Rogers - this dancing is improvised, spontaneous and rhythmic
    War with Isis: Is Turkey's buffer zone in Syria a matter of self-defence – or just anti-Kurd?

    Turkey's buffer zone in Syria: self-defence – or just anti-Kurd?

    Ankara accused of exacerbating racial division by allowing Turkmen minority to cross the border