Broccoli (Brassica oleracea var. italica) is one of the greens we had a hard time eating at the dinner table. Despite how unappetizing it may look, our parents had a point when they served this vegetable during mealtime. Broccoli is a cruciferous vegetable whose relatives include cabbage, Brussels sprouts, kale and cauliflower. It is packed with many nutrients such as fiber, iron and potassium – and is a powerhouse of vitamin C and vitamin K. Broccoli also boasts of protein content higher than most other vegetables.

But did you know that a study has shown that broccoli can filter out toxic substances in polluted air? Various diseases have been linked to air pollution such as respiratory deaths, pulmonary disease and chronic respiratory conditions. Even the International Agency for Research on Cancer has said air pollution itself causes cancer.

A 2014 study by researchers from two countries tested the ability of broccoli sprouts to neutralize toxic chemicals in the air. They invited almost 300 volunteers from villages in the Chinese province of Jiangsu, which has very high levels of air pollution. Half of the participants consumed a drink made from broccoli sprouts daily for 12 weeks, while the other half had a pineapple and lime drink.

The researchers discovered that the broccoli sprout drink group expelled higher amounts of toxins compared to the other group. They examined the participants’ urine levels for three common toxins in polluted air.

Benzene

Benzene is a known carcinogen produced mainly by car and truck exhaust pipes, coal and oil emissions, evaporation from industrial sites and gas stations. Cigarettes are also a source of this toxic chemical. The study volunteers who drank broccoli sprout juice expelled as much as 61 percent benzene in their urine.

Acrolein

Acrolein is another toxic chemical from polluted air. It is dangerous to humans and inhaling it may result in irritation and congestion of the upper respiratory tract. Acrolein is commonly absorbed by the body from burning fuels like gasoline and oil: Cigarettes and second-hand smokes are also acrolein sources. The Jiangsu participants who had broccoli sprout juice expelled 23 percent more acrolein through their urine.

Crotonaldehyde

Lastly, crotonaldehyde is a ubiquitous pollutant that causes a host of negative effects. Exposure to this toxic compound triggers inflammation, edema and cell necrosis. A 2018 study also suggested that crotonaldehyde may negatively impact the immune system. The study involving the volunteers who drank broccoli juice expelled lower amounts of crotonaldehyde, lower than the other two pollutants scrutinized.

The secret to broccoli’s health benefits lies in its sulforaphane content

Broccoli owes its detoxifying properties to a compound called glucoraphanin, which is also present in other cruciferous vegetables like kale and Brussels sprouts. Based on animal studies, glucoraphanin subsequently produces another phytochemical called sulforaphane when chewed or swallowed. It activates enzymes that attract the pollutants and flush these out through urination.

The study authors were astounded with how fast sulforaphane in broccoli sprouts cleared toxins from the body and how long its effects lasted – all throughout the 12-week study period. They also noted that the compounds work best on toxins you have been recently exposed to.

Aside from its detoxifying qualities, sulforaphane has also exhibited cancer-protective properties to a certain degree. This phytochemical present in broccoli improves the liver’s ability to detoxify carcinogens – so much so that studies have shown how it kills stem cells responsible for making cancer immortal. Broccoli sprouts contain higher amounts of sulforaphane: Five- to six-day-old sprouts contain more than 100 times than mature broccoli florets.

Both mature broccoli florets and young broccoli sprouts are awesome additions to your daily diet! Whether you eat them together or by themselves alone is not important, as you get the powerful sulforaphane in both forms of broccoli.

Broccoli florets can be cooked in a myriad of ways such as boiling, stir-frying and steaming – but these methods can alter the nutrients inside the vegetable. Steaming appears to be the best way to cook broccoli florets as it affects the vegetables the least. Just add a bit of kosher or Himalayan salt on the broccoli florets depending on your preference.

Broccoli sprouts can also be eaten in a number of ways, with an emphasis on raw consumption. You can include them in salads, sandwiches and wraps for a crunchy and delicious twist. You can blend broccoli sprouts into a smoothie with other fruits and vegetables for a phytochemical boost. Eating them plain and raw is definitely the best option!

You’ll surely benefit from eating both broccoli and broccoli sprouts as the sulforaphane they have hits toxic chemicals and cancer cells with a one-two punch!

Check out Veggie.news to learn about the wonders of broccoli and broccoli sprouts.

Sources:

Healthline.com

WakingTimes.com

CancerPreventionResearch.AACRJournals.org

JStage.JST.Go.jp

IrenaMacri.com