The way you eat your broccoli may determine how much you benefit from its cancer-fighting properties. According to the Linus Pauling Institute, your ability to absorb the antioxidants in broccoli increases when you consume these vegetables raw. Compounds in broccoli and other cruciferous vegetables may help prevent cancer by destroying carcinogenic elements before they can alter the DNA in your cells. These compounds may also assist with the formation of proteins that suppress tumor growth.
Benefits
Broccoli contains phytonutrients called glucosinolates, which produce isothiocyanates when they are broken down in chewing and digestion. Isothiocyanates work at the molecular level to eradicate carcinogenic compounds from your cells. These carcinogens may come from pollutants in air or water, pesticides, tobacco smoke, food products or other sources. Epidemiological evidence suggests that eating raw broccoli may decrease your risk of developing cancer from exposure to these toxins. The Linus Pauling Institute notes that although consuming isothiocyanates has inhibited the growth of tumors of the lung, liver, digestive system and mammary tissues in lab animals, other factors may contribute to the link between raw broccoli and lower cancer rates in humans.
Research
A study published in "BioMedCentral Cancer" in 2010 examined the relationship between consumption of raw vegetables and development of lung cancer in long-term smokers, former smokers and in people who had never smoked. The study indicated that eating raw cruciferous vegetables such as broccoli and cauliflower can lower the incidence of lung cancer, especially in people who had stopped smoking. The results of this study confirmed theories that the isothiocyanates produced by eating raw broccoli inhibit the harmful effects of carcinogens and suppress tumor growth.
Raw versus Cooked
When you chew and digest raw broccoli, you increase the vegetable's cancer-fighting potential. Chewing releases enzymes that encourage the breakdown of the glucosinolates in broccoli. This breakdown creates isothiocyanates, the sulfur-containing compounds that help prevent the cellular alterations that lead to cancer. When you cook broccoli, heat interferes with the enzyme that releases isothiocyanates. Your body can still absorb these compounds from cooked broccoli, but the amount of isothiocyanates released after cooking decreases significantly, according to the Linus Pauling Institute.
Suggestions
Thw Worlds Healthiest Foods website recommends consuming 2 cups of broccoli twice a week to reap its nutritional benefits. If you can't stand the idea of chewing two cups of raw broccoli, try mixing chopped stalks and florets into salads, heaping raw florets on a baked potato or tossing julienned stalks into pasta. Lightly steaming or microwaving broccoli using small amounts of water may reduce the loss of isothiocyanates, according to the Linus Pauling Institute. WHFoods website recommends that you steam broccoli for no more than 5 minutes and use low heat if you stir-fry the vegetable. The less heat and time that go into preparing broccoli, the more likely you are to absorb its cancer-preventing compounds.
Considerations
The National Cancer Institute recommends eating a variety of vegetables and fruits to lower your risk of cancer. Current research points to a connection between eating raw vegetables, and your body's ability to fight carcinogenesis. However, you may need to make other lifestyle changes to decrease your cancer risk. Work with your health care provider to develop personal strategies for preventing cancer and maintaining optimal health.
