Broccoli has certain anti-cancer properties, but its anti-cancer effects cannot be realized if consumed incorrectly. Today, I will introduce the best way to eat broccoli for its anti-cancer benefits. Let's find out more.
Why is broccoli anti-cancer?
This is because broccoli mainly contains three major anti-cancer substances.
Sulforaphane: Can inhibit cancer cells
Research has confirmed that eating more broccoli can reduce the risk of esophageal, stomach, lung, gallbladder, and skin cancer. However, simply stating that it has anti-cancer properties seems a bit vague. Broccoli contains phytochemicals that can inhibit cancer cells, primarily sulforaphane. It can prevent DNA damage induced by many chemical carcinogens, thereby preventing the occurrence of various tumors. Some experiments have shown that the active substances in broccoli can induce tumor cell apoptosis, stop the growth of tumor cells, and also prevent many chemical carcinogens from being activated to cause harm. For example, in one study, adding 10% broccoli powder to the feed of mice transplanted with prostate cancer cells resulted in a 42% reduction in tumor tissue after 22 weeks. Such an excellent effect is probably something that even asparagus can only envy.
Oligosaccharides: Improve the intestinal environment
Broccoli also contains a small amount of oligosaccharides, which gives it a certain gas-producing effect. Many people are advised to eat less cruciferous vegetables when they are bloated. However, mild gas production is harmless to humans because oligosaccharides can promote the proliferation of beneficial bifidobacteria in the intestine, improve the intestinal environment, and thus effectively reduce the risk of colon cancer. A study conducted in Japan found that eating about 70 grams of broccoli daily can reduce the risk of digestive ulcers and even stomach cancer. Researchers found this is because broccoli has an inhibitory effect on *Helicobacter pylori*.
Enzymes: Promote liver detoxification of carcinogens
Broccoli also has the effect of promoting liver detoxification. Studies have found that broccoli can activate enzymes in the liver, thereby promoting the liver's detoxification of toxins and carcinogens.
Unfortunately, such a healthy vegetable is avoided by some people who are not good at cooking it. Others eat it regularly but not in the right way, failing to fully obtain its anti-cancer benefits.
Broccoli's Anti-Cancer Properties: Two Cooking Methods for You
Steaming Broccoli is Most Anti-Cancer
Once myrosinase is destroyed, sulforaphane loses its anti-cancer effect. Therefore, compared to other cooking methods, steaming broccoli for about 5 minutes preserves myrosinase the best, making the broccoli more anti-cancer. Experts recommend that it's better to cut broccoli with scissors than with a knife. The entire broccoli floret is composed of many small flowers. If you cut it directly on a cutting board, many small flowers will fall off, causing loss. It is recommended to rinse the broccoli and then use scissors to cut individual florets from their base, or break them off by hand, to get complete florets. Additionally, research has found that eating broccoli with tomatoes can enhance its anti-cancer effect.
Heating Broccoli to 60°C
Researchers at a certain American university found that to obtain broccoli's anti-cancer substances, two proteins are involved. One is the glucosidase that releases sulforaphane, and the other is a sulfur-binding protein. This sulfur-binding protein can deactivate the newly released sulforaphane. The ideal state is to maintain the enzyme's activity while inactivating the sulfur-binding protein so it cannot destroy the anti-cancer substance. Research has found that the sulfur-binding protein is more sensitive to heat than the enzyme. Through experiments, it was found that heating broccoli to 60°C is ideal. At this temperature, the sulfur-binding protein is inactivated, while the enzyme remains active, allowing broccoli's anti-cancer activity to be maximized.