Spice up broccoli to boost its cancer-fighting ability

Broccoli, a cruciferous plant of the cabbage family, from the Mediterranean belt, whose large flower head is used as a vegetable, has been called a miracle food as it is loaded with natural goodness and super nutrition.

This versatile veggie is widely known to cut the risk of developing many deadly diseases. Touted as the natural wonder drug, Broccoli can ward off cancers, including breast cancer, bowel cancer, skin cancer and stomach cancer, as well as ulcers, gastritis and cardiovascular disease.

Spice up broccoli to fight cancer better
Overcooking broccoli instead of lightly steaming it can affect this green vegetable’s cancer-fighting abilities, but University of Illinois researchers say these healthful properties can be revived by combining it with other spicy foods that contain the enzyme myrosinase, like mustard, horseradish, or wasabi.

“To get this effect, spice up your broccoli with broccoli sprouts, mustard, horseradish, or wasabi. The spicier, the better; that means it’s being effective,” said study author Elizabeth Jeffery, University of Illinois professor of nutrition.

Myrosinase plays the key role
According to Professor Jeffery, myrosinase is the enzyme necessary to form sulforaphane, a natural compound found in baby broccoli, and ensures that the item is absorbed and placed in the upper part of the digestion system, where most of its benefits are realized.

“Here's another benefit of protecting and enhancing the myrosinase in your foods,” Jeffery added.

“If myrosinase is present, sulforaphane is released in the ilium, the first part of your digestive system. Absorption happens well and quickly there, which is why we saw bioactivity in 30 minutes.”

Spicy broccoli holds benefits even if overcooked
People generally cook broccoli lightly for two to four minutes to protect healthful properties of this nutrient-rich vegetable, but Jenna Cramer who led the study said eating overcooked spicy broccoli can help boost the body's ability to fight cancer.

Cramer said our study “shows that even if broccoli is overcooked, you can still boost its benefits by pairing it with another food that contains myrosinase.”

3-5 servings a week are enough
According to the study authors, consuming broccoli just three to five times in a week could provide a cancer-protective benefit.

“But it pays to spice it up for added benefits and find ways to make it appealing so you don't mind eating it if you're not a broccoli fan. I add fresh broccoli sprouts to sandwiches and add them as one of my pizza toppings after the pie is out of the oven,” Cramer said.

The study findings appear online in the British Journal of Nutrition.