What is Broccoli good for ???

Grown all over the world and enjoyed as a versatile ingredient for various dishes, broccoli is a member of the cruciferous family, along with cauliflower, kale and cabbage. It has a light green stalk topped with dark green florets tightly clustered together, giving it the appearance of a tree.”1,2

Broccoli means “little arms” or “little shoots” in Italy, where it’s believed to originate from. Every part of this vegetable is edible — from its stem to the gray-green leaves that surround its head, which are usually removed before the broccoli is sold. You can eat it raw in a salad or in a crudités platter, puree it to make soup or serve it sautéed, grilled, steamed, roasted or stir-fried.3  

The flavor of broccoli depends on which part you’re using and how you prepare it. The florets tend to have a stronger taste than the stem, but they’re milder compared to the leaves. Cooked broccoli is also sweeter than raw.4 Additionally, the method of cooking affects the compounds found in this vegetable; One study showed that steaming is the best way to preserve broccoli’s nutrients.5

To determine if a broccoli is fresh, look for tightly closed and springy florets as well as thin stalks. Avoid those with flowering heads, yellowing florets or thick stems, as they indicate maturity. Fresh broccoli can be kept for up to five days when wrapped in a reusable or perforated bag and stored in the crisper of your fridge. Meanwhile, cooked broccoli can last for up to three days in the refrigerator.6,7

Health Benefits of Broccoli 

Broccoli is a nutritional powerhouse of vitamins, minerals and bioactive phytochemicals. One of its major chemical constituents is sulforaphane, which is found to have antioxidant, anti-inflammatory, anticancer, antimicrobial, antiaging, antidiabetic and neuroprotective properties.8

An article published in the Experimental and Clinical Sciences Journal highlights the chemoprotective property of sulforaphane against various cancers, including breast, colon, stomach and lung cancer. It may also help lower the risk for diabetes, cardiovascular disease9 and osteoporosis.10

The flavonoids kaempfrol and quercetin contribute to the anti-inflammatory, cardioprotective and anticancer actions of broccoli.11,12,13 In terms of vitamins and minerals, broccoli is an excellent source of vitamin A,14 a necessary nutrient for eye health,15and vitamin C,16 which plays a role in various biological functions in the human body, including the biosynthesis of collagen and neurotransmitters.17

Other high-amount, health-boosting nutrients present in broccoli include vitamins K and B6, folate, potassium and manganese. For more information about the nutritional value of this cruciferous vegetable, check out the nutrition facts table below:18

 Amt. Per 
Serving
% Daily 
Value*
Calories34 
Total Fat0.37 g 
Saturated Fat0.114 g 
Trans Fat
Cholesterol0 mg 
Sodium33 mg 
Total Carbohydrates6.64 g 
Dietary Fiber2.6 g 
Sugar1.7 g 
Protein2.82 g 
Vitamin A31 mcgVitamin C89.2 mg
Calcium47 mgIron0.73 mg

Studies Done on Broccoli

Broccoli has been widely studied for its cancer-fighting potential over the years. One 2013 study, published in the Topics in Current Chemistry, found that the sulforaphane in broccoli may help stimulate the detoxification of airborne toxins and aflatoxins, a type of poisonous toxin produced by certain kinds of mold, thereby protecting exposed individuals from associated health risks like cancer.19,20

Another study published in the Nutrition and Cancer evaluated the anticancer property of broccoli on smokers and nonsmokers. The study involved a group of 10 smokers and 10 nonsmokers, both of which were given 200 grams of broccoli or put under a controlled diet within 10 days. Results showed that DNA strand breaks “decreased significantly after the broccoli diet in smokers as well as in nonsmokers,” highlighting the importance of eating broccoli for protecting cells against DNA damage.21

Broccoli Fun Facts

The use of broccoli as a nutritional food source dates back to the Roman Empire, where it was considered very valuable. Thomas Jefferson, an American Founding Father who was also an avid gardener, began experimenting with broccoli seeds he brought home from in Italy as early as the late 1700s. However, it wasn’t until the 1920s that this vegetable became popular in the United States.23

Summary

Broccoli is not just a versatile ingredient. It’s proven to be beneficial for your health too, as it contains a wide range of bioactive compounds, vitamin and minerals, including sulforaphane, kaempfrol, quercetin, vitamin C, vitamin K and potassium, to name a few. These powerful compounds work together to help reduce your risk of health disorders, such as cancer and cardiovascular disease.24

Every part of broccoli can be eaten, from the florets to the stalk. There are many ways to enjoy this vegetable: Toss it into salads, steam and serve it with dip, puree it into soup or serve it as a side dish to complement recipes with strong flavors.25

reference: https://foodfacts.mercola.com/broccoli.html

Vitamin D 3

 

Vitamin D is widely known for its role in calcium homeostasis and maintenance of skeletal health, and in addition is becoming increasingly known to be crucial to many areas of health and chronic disease prevention. Activated vitamin D functions more as a hormone than a vitamin, with roles in immune modulation, insulin and thyroid hormone secretion, cell cycle regulation, cardiovascular function and the control of inflammation. Due to its wide range of actions, and the high prevalence of vitamin D3 deficiency, supplementation with a stable form of vitamin D3 has the potential to benefit a large section of the population.

CLINICAL APPLICATIONS

KEY ACTIONS

• Regulate calcium absorption and homeostasis

• Promotes bone mineralisation

• Supports immune defence

• Promotes immune regulation

• Regulates heart muscle function

• Regulates cell cycles

• Regulates endocrine function

o insulin secretion

o thyroid hormone secretion

KEY APPLICATIONS

• Individuals at risk of vitamin D deficiency

• Bone and muscle health

o Poor bone mineral density / osteoporosis

o To reduce risk of fracture

o To reduce risk of fall in elderly due to poor muscle strength

• Chronic disease

o Inflammatory and autoimmune diseases

o Multiple sclerosis

o Cardiovascular disease risk

o Hypertension

o Diabetes mellitus

o Cancer risk

o Fibromyalgia and chronic fatigue syndrome

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What Is Functional Nutritional Medicine?

Functional-Medicine

Functional Nutritional Medicine 

Emphasizes the importance of high quality foods and phytonutrient

diversity to address clinical imbalances and move individuals toward the highest

expression of health. By addressing root cause, rather than symptoms, clinical functional

nutritional medicine practitioners become oriented to identifying the complexity of disease.

One condition has many different causes and, likewise, one cause may result in many

different conditions. Nutritional Medicine is an. It requires a detailed understanding of each

patient’s genetic, biochemical, and lifestyle to direct personalised treatment plan that leads to improved patient outcomes.

Advanced nutrition assessment and a thorough Functional Medicine based history leads to a personalized therapeutic intervention created to promote optimal health and prevent diet and lifestyle-related disease.

 

Nutrition is the core modality of Functional Nutritional Medicine, an integrative approach to health. “Functional Nutritional Medicine is an evolution in the practice of medicine that better addresses the healthcare needs of the 21st century. By shifting the traditional disease-centered focus of medical practice to a more patient-centered approach.

 

Functional Nutritional Medicine addresses the whole person, not just an isolated set of symptoms. Functional Medicine practitioners spend time with their patients, listening to their histories and evaluating the interactions among genetic, environmental, and lifestyle factors that can influence long-term health and complex, chronic disease. In this way, Functional Medicine supports the unique expression of health and vitality for each individual.”

Prevention is paramount. Virtually every complex, chronic disease is preceded by long-term disturbances in functionality that can be identified and effectively managed

Functional Medicine expands the clinician’s tool kit. Treatments may include combinations of drugs, botanical medicines, nutritional supplements, therapeutic diets, or detoxification programs. They may also include counseling on lifestyle, exercise, or stress-management techniques.

The patient becomes a partner. As a patient, you become an active partner with your Functional Medicine practitioner. Such a partnership allows you to be in charge of improving your own health and changing the outcome of disease.

Functional Medicine practitioner is able to understand how your body

  • rids itself of toxins
  • regulation of hormones and neurotransmitters
  • immune system function
  • digestion and absorption of nutrients and the health of the digestive tract
  • structural integrity
  • psychological and spiritual equilibrium
  • how you produce energy inflammatory responses

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Glutathione

VEGETABLES

GLUTATHIONE
Glutathione is a powerful antioxidant that is naturally produced by the body. It’s one of the most talked about supplements nowadays, as it provides a long list of benefits — from helping prevent oxidative damage to improving skin health and protecting the immune system.1It’s also found in, and used by, every cell and tissue in the body, making it a vital molecule for a number of physiological processes.2

However, there’s a variety of factors that may deplete your body’s glutathione levels over time, resulting in a number of health issues, including weakened immune system, cell mutations and higher susceptibility to cancer.3 Read on to find out more about the importance of this natural antioxidant and the ways to maintain normal levels of it in your body.

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