Article Heal Everyday

Broccoli might not be the most popular vegetable around, but it’s certainly one of the most nutritious. Considered a superfood for its nutritional value and disease-fighting properties, broccoli is high in fiber, antioxidants, B vitamins, vitamins A, C, K, and the mineral iron, all of which are essential for a healthy diet. More recently, broccoli has also been praised for its ability to combat osteoarthritis.

Widely recognized as a cancer fighter, broccoli’s health perks stem throughout the body. Here are more key broccoli benefits that should earn it a place at the top of your shopping list.

1. Broccoli slows osteoarthritis. New research out of the University of East Anglia (UEA) in the UK and published in the journal Arthritis & Rheumatism has identified sulforaphane, a compound generously found in broccoli, as being preventive against osteoarthritis in mice. Sulforaphane displays anti-inflammatory behaviors and is responsible for slowing down the decomposition of joint cartilage. Researchers suggest that this finding will further fuel the emphasis that human treatment, in this case for arthritis, could lie in diet and lifestyle changes — not just in costly medication and surgery.

"This study is important because it is about how diet might work in osteoarthritis,” said lead researcher Ian Clark, professor of musculoskeletal biology at UEA, in a press release. “Once you know that you can look at other dietary compounds which could protect the joint and ultimately you can advise people what they should be eating for joint health. Developing new strategies for combating age-related diseases such as osteoarthritis is vital, both to improve the quality of life for sufferers and to reduce the economic burden on society."

2. Broccoli helps prevent cancer. Chief among broccoli’s benefits is the superfood’s role in fighting disease. “Broccoli can actually detoxify the body and is known to have cancer prevention properties," Keri Glassman, RD, CDN, the New York City-based author of The O2 Diet says. “It has been shown to reduce breast, bladder, colon, and ovarian cancers.” In particular, two of broccoli’s phytochemicals — indoles and isothiocyanates — play an important role incancer prevention. Studies have found that the indole-3-carbinol may help prevent hormone-related cancers, such as breast and prostate cancer.

A recent study at the University of Illinois found that broccoli’s anti-cancer properties can be boosted even further when the veggie is paired with spicy foods that contain the enzyme myrosinase, such as horseradish, mustard, and wasabi.

Other research, done at Johns Hopkins University School of Medicine in Baltimore, found that sulforaphane, an isothiocyanate, increased the activity of a group of cancer-fighting enzymes. In addition, beta-carotene in broccoli transforms into vitamin A within the body, which may also help prevent cancer.

3. Broccoli helps fight depression. Elizabeth Somer, RD, author of Eat Your Way to Happiness, says broccoli is a good source of the mood-boosting B vitamin folate. “Your brain cells won’t turn on without it,” she explains. “It’s no wonder that poor intake of folate increases the risk for depression, fatigue, poor memory, and possibly even more serious mental problems like schizophrenia. People battling the blues who boost their intake of greens such as broccoli say they feel better and happier as a result.”

4. Broccoli enhances bone health. Broccoli contains calcium and vitamin K, both of which are important for bone health and preventing osteoporosis.