Broccoli, a member of the cruciferous family of vegetables, contains high levels of healthy compounds called glucosinolates. When you chop broccoli or chew it, these compounds become activated and can provide beneficial health properties. If you aren't able to consume enough broccoli in your diet, broccoli powder is a convenient source of this nourishing vegetable, offering many of the same health benefits in a more concentrated form .
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Broccoli powder fights cancer, says Victor Zeines, author of the book "Living a Longer Life." Rich in beta-carotene, an antioxidant with anti-cancer effects and high quantities of calcium and folate for healthy cell and tissue growth, broccoli powder is a terrific way to obtain an cancer-inhibiting nutritional boost at any meal.
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Fibromyalgia patients may benefit from adding broccoli to their diets, says certified clinical nutritionist Elizabeth Lipski, author of the book "Digestive Wellness." Lipski recommends combining broccoli powder with ascorbigen, a compound found in brassica vegetables, such as broccoli, cabbage, cauliflower and Brussels sprouts, that prevents absorption of toxins. The combination has been known to reduce fibromyalgia symptoms by as much as 20 percent. The pair of supplements are typically taken in doses of 100 mg ascorbigen with 400 mg broccoli powder.
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Broccoli may lose a certain amount of the antioxidant mineral selenium during processing into powder form and during storage, according to Atif B. Awad, author of the book "Nutrition and Cancer Prevention." This may occur in spite of storage at very cold temperatures. Broccoli powder stored at -10 degrees Centigrade lost 60 percent of its selenium content within a period of four years. This disadvantage can be circumvented by obtaining fresh broccoli powder from reputable sources and using it within a few weeks of purchase. Also, the concentrated effect of broccoli powder makes it possible to consume more broccoli in powder form than you would be able to in the fresh vegetable form, potentially making up for any processing or storage-related loss of nutrients.
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Liver, colon and prostate health may improve with broccoli powder supplementation, according to a study published in the August issue of the "Journal of Food and Agricultural Science." In the study, liver and colon, two important organs of detoxification and elimination, responded well to broccoli powder-supplemented diets for seven days in laboratory animals, showing increased activity of antioxidants and enzymes involved in detoxification. Additionally, levels of prostate antioxidant activity increased. The study was conducted at the Department of Food Science and Human Nutrition, University of Illinois at Urbana-Champaign.
Tender baby broccoli plants, known as broccoli sprouts, are an increasingly popular health food.
The young plants are grown from seed and eaten when they’re just a few days old. They’re usually eaten raw in salads or sandwiches, so their delicate balance of nutrition isn’t damaged by cooking. They add a pleasant crunch to foods and make an excellent carrier for sauces and salad dressings.
Broccoli sprouts and their extracts have also shown promise at treating or preventing a number of health issues.
Most of the health benefits of broccoli sprouts come from their high level of glucoraphanin. Your body converts this compound into sulforaphane, which protects your cells against inflammation and a wide variety of diseases.
Some common health benefits of broccoli sprouts include:
Cancer Prevention
Many studies over the years have confirmed that eating cruciferous vegetables (like broccoli, cauliflower, kale, and cabbage) raw or lightly cooked can protect against a number of cancers. Sulforaphane from these foods slows tumor growth and stops benign carcinogens from converting into active ones.
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In one study, researchers found that just 3 to 5 servings of cruciferous vegetables each week reduced cancer risk by up to 40%.
Stomach Ulcer Treatment
The sulforaphane found in broccoli sprouts helps fight the type of bacteria that causes ulcers. One study on mice found that sulforaphane may even be more effective at treating ulcers than traditional antibiotics.
A more recent study showed that these effects might be similar in humans as well. Test subjects who ate 2.5 ounces of broccoli sprouts every day showed lower levels of ulcer-causing bacteria than those who munched on alfalfa sprouts instead. They also had less inflammation.
Mental Health
Some studies have shown sulforaphane to be an effective treatment for a number of mental health disorders. Researchers have found that sulforaphane may help reduce levels of a compound called glutamate, which has been linked to disorders like depression and schizophrenia.
Though the research isn’t conclusive, there is evidence that the sulforaphane in broccoli sprouts may help people with mental health problems manage their symptoms and lower their doses of traditional medicines.
Broccoli sprouts load a lot of fiber and protein into just a few calories. They also contain anywhere from 10 to 100 times as much glucoraphanin — the nutrient that becomes sulforaphane — as the mature vegetable.
These sprouts are bursting with vitamins and other nutrients, including:
Nutrients per Serving
There are not yet any universally agreed-upon serving sizes or nutrient information for broccoli sprouts. On average though, a cup of raw broccoli sprouts contains about:
Things to Watch Out For
The temperature, moisture balance, and other growing conditions that produce sprouts also foster the growth of bacteria. When Canadian researchers tested crops of sprouts, they found salmonella, listeria, staph, and other pathogens that can cause illness or even death. Eating raw sprouts can increase your risk of exposure to these food-borne illnesses.
Soak two tablespoons of broccoli seeds overnight and rinse them. Put the damp seeds into a mason jar and screw on the lid. Then, prop the jar in a bowl or dish with the top slanted downward — this will allow moisture to drain away from the seeds. Keep the jar in a dark cupboard.
Rinse and drain the growing sprouts twice a day. After about 4 or 5 days, they will be ready. If you put them in the window for a few hours, they will take on a vibrant green color. Dry your sprouts on paper towel before you put them in the refrigerator. Eat within 2 to 3 days.
A few delicious ways to enjoy your sprouts: