Nutritive Value

1
Broccoli is a Super Food Providing Health and
Nutritional Benefits Holly KiehlDepartment of
Family and Nutrition Sciences, Concordia College,
Moorhead, MN

• Further Health Benefits
• Selenium is a mineral that contains cancer
  preventative agents, in which Se-methylselenosyste
  ine (SeMSC) is the most effective
  chemopreventative compounds due to the conversion
  of this compound into methyl selenol which is an
  active anticancer agent. Broccoli is known for
  its ability to accumulate high levels of Se with
  the majority of the selenoamino acids in the form
  of Se-methylselenocysteine (Lyi et al., 2005).
•  
• Selenium contains many health benefits beyond
  prevention of cancer.
• Improving male fertility
• Improving immune function
• Reducing viral infection
• (Lyi et al., 2005)
• Broccoli can naturally accumulate Selenium from
  the soil and Se has been demonstrated to reduce
  the risk of cancer. A study in 2005 was
  conducted to determine whether enhancement of
  broccoli with Se would produce a plant with
  superior health benefits.

Introduction  

• Health Benefits
• Dietary advice to prevent cancer has emphasized
  fruit and vegetable intake, giving highest
  priority to consuming plant-based diets. Recent
  evidence indicates that plant-based diets prevent
  20 to 50 of all cases of cancer (Nestle,
  1997).
• Broccoli contains many phytochemicals and
  antioxidants, some which protect against
  carcinogens. Chemical compounds, in particular
  sulforaphane, help with the reduction of lung,
  breast, colon, rectum, and prostate cancers.
  This is most often evident with individuals that
  have a functional glutathione S-transferase M1
  allele, opposed to the depletion of GSTM1 gene
  (Casper et al., 2005).

• Conclusion

• Broccoli is a dark-green vegetable that is one of
  the most popular vegetables.
• Broccoli is a good source of vitamin A and C,
  calcium, potassium, folate, and fiber.
• Broccoli contains multiple phytonutrients,
  bioactive compounds, that significantly reduce
  the risk of certain cancers.
• Sulforaphane
• Phenolic Acid
• Selenium

• Broccoli is an Italian name meaning Cabbage
  Sprout
• Scientific Name Brassica oleracea var. italica
• Member of Cruciferous family (Brassicaceae)
• Includes cabbage, kale, cauliflower, mustard, and
  brussel sprouts
•  Broccoli is a dark-green vegetable with small,
  tight heads (curds) mounted on stem-like buds.
•  One of the most popular vegetables
•  Originated in Italy- region of Calabria
•  Grown in the United States for over 200 years
• 95 of broccoli grown in California- also grown
  in Arizona, Washington, Maine, Wisconsin, Ohio,
  Colorado, Oregon, Texas, and Florida (Mateljan,
  2006)
•  Cool season crop-spring or fall
•  One of the least costly vegetables to grow
• May eat raw or lightly cook
•  Green buds and immature flower stalks eaten
• Today 900 more broccoli is consumed than 20
  years ago (Mateljan, 2006).

Supporting Evidence Gasper, A., Al-janobi, A.,
Smith, J., Bacon, J., Fortun, P., Atherton, C.,
Taylor, M., Hawkey, C., Barrett, D., Mithen,
R. (2005). Glutathione S-Transferase M1
Polymorphism and Metabolism of Sulforaphane from
Standard and High-Glucosinolate Broccoli, 82(6),
1283-1291. Objective- The study was conducted to
compare sulforaphane metabolism in GSTM1-positive
and GSTM1-null subjects after the consumption of
standard broccoli and super broccoli
(high-glucosinolate). Design- Sixteen subjects
were placed in a randomized trial that contained
standard broccoli, super broccoli, or water
where the subjects consumed a 150 ml test meal.
The super broccoli contained 3.4-fold greater
amount of sulforaphane than the standard
broccoli. Blood samples were collected 14 times
within consistent intervals before and after
consumption. Urine samples were collected four
times over a 24 hour period. Results- GSTM1-null
subjects had slightly higher sulforaphane
metabolite concentrations in plasma, a greater
rate of urinary excretion of sulforaphane 6 hours
after broccoli consumption, and a higher
percentage of sulforaphane excretion 24 hours
after ingestion than GSTM1-positive subjects.
Super broccoli led to a 3-fold greater increase
providing the maximum concentrations of
sulforaphane metabolites in plasma, a greater
rate of urinary excretion 6 hours after
consumption, and a lower percentage of urinary
excretion 24 hour after ingestion than did
standard broccoli. Conclusion- GSTM1 genotypes
have a significant effect on the metabolism of
sulforaphane derived from either types of
broccoli, thus indicating the greater protection
from carcinogens that GSTM1positive persons gain
from consuming broccoli. The type of broccoli
had little effect on GSTM1-null and
GSTM1-positive subjects.
Supporting Evidence Finley, J., Keck, A.,
Robbins, R., Hintze K. (2005). Selenium
Enrichment of Broccoli Interactions between
Selenium and Secondary Plant Compounds. The
Journal of Nutrition, 135, 1236-1238. Objective-
The study was conducted in laboratory to attempt
to maximize the amount of Selenium within
broccoli to determine if it could provide an even
further health benefit, greatly reducing the
chance of developing cancer. Design- The
concentration of Se in fertilizer increased from
lt1.0 to gt800 µg/g. Results- When Se was
increased, it inhibited the present of colon
cancer in rats however it also reduced the
sulforaphane content by gt80 and inhibited
production of most phenolic acids. Conclusion-
Selenium enhancement of broccoli affects the
accumulation of the multiple secondary bioactive
components, especially sulforaphane and phenolic
acid. This indicates that it may not be possible
to maximize the concentration of multiple
bioactive ingredients in a single food.

• Nutritive Value
• Broccoli is a good source of calcium, potassium,
  folate and fiber, and vitamin A and C (Mayo
  Clinic, 2006).
• The best way to cook broccoli is to steam, cook
  in the microwave or stir-fry with a little broth
  or water. These methods are better than boiling
  for the reason that some of the vitamin and
  mineral content are lost from the vegetable when
  boiled, ending up in the boiled water. Cooked
  broccoli should remain bright green in color and
  crispy, but tender enough to pierce with a sharp
  object (CDC, 2007).

References    CDC (2007, November 28). Vegetable
of the Month Broccoli. Retrieved December 1,
2007, from Eat a Variety of Fruits Vegetables
Every Day Web site http//www.fruitsandveggiesmat
ter.gov/month/broccoli.html. Fahey, J., Zhang,
Y., Talalay, P. (1997). Broccoli Sprouts An
Exceptionally Rich Source of Inducers of Enzymes
that Protect Against Chemical Carcinogens.
Proceedings of the National Academy of Sciences
of the United States of America, 94, 10367-10372.
Finley, J., Keck, A., Robbins, R., Hintze K.
(2005). Selenium Enrichment of Broccoli
Interactions between Selenium and Secondary Plant
Compounds. The Journal of Nutrition, 135,
1236-1238.   Gasper, A., Al-janobi, A., Smith,
J., Bacon, J., Fortun, P., Atherton, C., Taylor,
M., Hawkey, C., Barrett, D., Mithen, R. (2005).
Glutathione S-Transferase M1 Polymorphism and
Metabolism of Sulforaphane from Standard and
High-Glucosinolate Broccoli, 82(6),
1283-1291.   Lyi, S., Heller. L., Rutzke, M.,
Welch, R., Kochian, L., Li, L. (2005).
Molecular and Biochemical Characterization of the
Selenocysteine Se-Methyltransferase Gene and
Se-Methylselenosysteine Synthesis in Broccoli.
Plant Physiology, 138, 409-420. Mateljan, G
(2006). The World's Healthiest Foods, Essential
Guide to the Healthiest Way of Eating. Seattle,
Washington George Mateljan Foundation. Mayo
Clinic (2006, February 22). Food Nutrition.
Retrieved December 1, 2007, from Tools for a
Healthier Life Web site http//www.mayoclinic.com
/health/health-foods/NU00632. Nestle, M. (1997).
Broccoli Sprouts as Inducers of
Carcinogen-Detoxifying Enzyme Systems Clinical,
Dietary, and Policy Implications. Proceedings of
the National Academy of Sciences of the United
States of America, 94, 11148-11151. Whitney, E.
Rolfes, S. (2005). Understanding Nutrition
(10th ed.). Belmont, CA Thomson Wadsworth.

• Safety
• Broccoli is an intestinal gas producer (Mateljan,
  2006).
• To help alleviate gas production eat broccoli
  with ginger or garlic
• Individuals with thyroid problems should avoid
  broccoli for the reason that broccoli contains
  goitrogens, naturally occurring substances, that
  can interfere with the functioning of the thyroid
  gland. Goitrogens are foods which suppress
  thyroid function and stimulate the growth of the
  thyroid-goiter (Mateljan, 2006).
•  

Supporting Evidence Fahey, J., Zhang, Y.,
Talalay, P. (1997). Broccoli Sprouts An
Exceptionally Rich Source of Inducers of Enzymes
that Protect Against Chemical Carcinogens.
Proceedings of the National Academy of Sciences
of the United States of America, 94, 10367-10372.
Objective- The study was conducted to compare
high concentrations of phase 2 enzyme inducer
activity of young broccoli sprouts with
matured-frozen broccoli from a local supermarket
to demonstrate their ability to protect against
experimental mammary tumors. Design- Sprouts
were produced from seeds under extremely
regulated conditions. Phase 2 enzyme inducers
were extracted from the young sprouts (three-day
old) and frozen broccoli. Mammary glands were
produced in female rats and then were
administrated five dosages of 1.0 ml of the
extracted glucosinolate or isothiocyanate
preparations. Results- The comparison between
fresh and frozen broccoli indicated that the
activities of the frozen samples ranged from
9,000 to 15,000 units/g, whereas the fresh
samples revealed an almost 8-fold range of
potencies from 11,000 to 83,300 units/g. This
ultimately indicated that fresh young broccoli
contains more inducer enzymes than matured-frozen
broccoli. The administration of sulforaphane in
the rats reduced the incidence, multiplicity, and
weight of the mammary tumors that were chemically
induced. Conclusion- Potent 2-phase enzyme
inducers such as sulforaphane protect against
carcinogens. A diet containing small quantities
of young fresh crucifer sprouts (three-day old)
conceal as much inducer activity as 10-100 times
larger quantities than matured-frozen broccoli.

• Raw Broccoli
• Serving size 1/2 cup raw (36g)
• Amounts Per Serving Daily Value
• Calories 10
• Calories from Fat 0
• Total Fat 0g 0
• Cholesterol 0mg 0
• Sodium 10mg 0
• Total Carbohydrate 2g 1
• Dietary Fiber 1g 4
• Sugars 1g
• Protein 1g
• Vitamin A 20
• Vitamin C 60
• Calcium 2
• Iron 2
• Percent Daily Values are based on a 2,000 calorie
  diet.

Cooked Broccoli Serving Size ½ cup cooked
(78g) Amounts Per Serving Daily
Value Calories 25 Calories from Fat 5 Total Fat
0g 0 Cholesterol 0mg 0 Sodium 30 mg 1 Total
Carbohydrate 6 g 2 Dietary Fiber 3g 11 Sugars
1g Proteins 2g Vitamin A 30 Vitamin
C 80 Calcium 4 Iron 2 Percent Daily
Values are based on a 2,000 calorie diet.

• Marketing Claims
• Educational programs are available to help
  individuals reach their daily recommendations of
  fruits and vegetables thus allowing an increase
  in consumption.
• Eat 5 a day
• National Educational Campaign
• Increase fruit and vegetable consumption to 5 to
  9 daily servings
• Eat a variety from of five colors.
• Fruits and Veggies More Matters
• Offers personal results based on age, gender, and
  physical activity

(CDC, 2007)
.
Acknowledgments I would like to thank Dr.
Betty Larson, Linda James, and Ellen Johnson for
their dedication in providing an excellent
education in the program of Food/Nutrition/Dieteti
cs at Concordia College.
(CDC, 2007)