What broccoli does to your heart and prostate health

 There is a humble vegetable lurking in all of our fridges which packs a powerful health punch. From the earthy stems to the crunchy florets, from Tenderstem to purple-sprouting varieties, broccoli is full of vitamins, antioxidants and polyphenols that not only build up our heart and brain health but also may halt cancerous cells from taking hold.

Many of these attributes are a result of broccoli being a cruciferous vegetable, explains nutritionist Dominique Ludwig. “This means that it contains natural sulphur-containing bioactive plant compounds known as glucosinolates. This not only gives them a unique pungent aroma and slightly bitter flavour, but also has benefits for us when we eat them.”

Here are some of the ways broccoli can bolster your health – and some delicious recipes that will have you munching through multiple servings per week.

The health benefits of broccoli

1. Enhances heart health

Repeatedly, studies have found that broccoli is excellent for our hearts.

One recent paper found that participants who ate a soup made with broccoli and other cruciferous vegetables for lunch for a fortnight saw their blood pressure drop, in turn lowering their risk of a heart attack or stroke by 5 per cent.

An earlier study from Imperial College London found the sulforaphane in broccoli, which gives it its strong smell and bitter flavour, activated a protective protein in the arteries, reducing inflammation and lowering the risk of atherosclerosis (a build-up of fatty plaques in the arteries).

Broccoli also contains potassium, a mineral that can support cardiovascular health and can be helpful in managing blood pressure, and vitamin K, which regulates blood clotting and circulation, Ludwig notes.

2. Protects against prostate and colon cancer

Some studies have found that men who ate a broccoli-rich diet (400g per week) had a lower risk of developing prostate cancer. 

It is thought that this effect is down to isothiocyanates (compounds created by the body as it breaks down broccoli). These have been shown to act as antioxidants; help rid the body of cancer-causing toxins; and interfere with pathways in the body that trigger inflammation.

A separate paper from Imperial College London found that for every extra 260 micrograms of folate in a person’s diet per day – which is in broccoli and leafy greens – the risk of colon cancer fell by 7 per cent.

Additional research has found that mice fed a diet rich in indole-3-carbinol (which is produced when the body breaks down the glucosinolates in broccoli) were protected from gut inflammation and colon cancer. The scientists behind that study, from the Francis Crick Institute, concluded that, while we can’t protect against genetic factors that increase our risk of cancer, “we can probably mitigate these risks by adopting a diet with plenty of vegetables”.

3. Boosts brain power

Broccoli’s high folate content is thought to support the health of our brain. “Folate helps to lower levels of homocysteine (an amino acid) in our blood which is beneficial for our cardiovascular health and therefore our long-term brain health,” Ludwig explains.

The hit of iron that broccoli offers may also play a part in protecting our cognition (it contains 0.7mg per 100g). “Iron is necessary for our brain chemistry and neurotransmitter formation,” she says.

While there’s a lot of evidence that a diet rich in plant compounds called flavanols protects the brain, eating one particular flavanol found in broccoli called kaempferol has been linked to a 51 per cent lower risk of dementia.

3. Reduces arthritis risk

The sulforaphane in broccoli is thought to slow the progression of arthritis and maybe even prevent it. Lab studies involving mice show that the compound blocks the inflammatory process in joints that fuels conditions and might slow cartilage damage in osteoarthritis.

A separate study in people who followed a diet high in broccoli – the equivalent of three portions per day in the form of a soup – experienced lower levels of pain caused by arthritis.

4. Protects eye health

Broccoli also works to protect our sight. “Broccoli contains carotenoids, antioxidants that protect the eye from oxidative damage,” Ludwig notes.

This antioxidant is also thought to reduce the risk of developing cataracts, and slow the progression of the condition if it does occur, she says. Additionally, the body converts carotenoids into vitamin A, which is needed to produce pigments that are needed to see.

5. Bolsters gut health

Vegetables are one of the richest sources of fibre, which is essential for a healthy gut.

Broccoli is a powerhouse in this regard as it contains both soluble and insoluble fibre. Soluble fibre absorbs water from the large bowel, making stools softer, while insoluble fibre stimulates the gut to release water and mucus to help stool move through the gut.

Per 80g portion, it contains 2g of the 30g of fibre that we should be eating each day.

What’s more, different types of broccoli – whether standard, Tenderstem or purple sprouting varieties – each count as different plants, Ludwig notes. Including a diverse mix of vegetables, such as swapping between different broccoli varieties, can enhance the diversity of microbes in the gut, as well as overall health.