Eat more broccoli for a happy and healthy life.

Introduction: Broccoli contains 2-3 times more of the natural compound glucoraphanin than other vegetables, and this vegetable is very easy to obtain, being commonly found in farmers' markets and supermarkets.

A recent research paper published in the international journal Molecular Nutrition & Food Research found that eating broccoli may reduce low-density lipoprotein-cholesterol (LDL-Cholesterol) in the blood by up to 6%, according to researchers from the Institute of Food Research in Norwich.

Oyster Sauce Broccoli

Broccoli contains 2-3 times more of the natural compound glucoraphanin than other vegetables, and this vegetable is very easy to obtain, being commonly found in farmers' markets and supermarkets. In the study, researchers studied 130 volunteers, adding 400g of broccoli high in glucoraphanin to their normal diet each week. After 12 weeks, the researchers found that the participants' average low-density lipoprotein cholesterol levels decreased by 6%. An increase in low-density lipoprotein cholesterol is considered a risk factor for heart disease. Although the reduction in low-density lipoprotein cholesterol found in the trial was small, at the population level, a 1% reduction in low-density lipoprotein cholesterol levels means a 1%-2% reduction in the risk of coronary artery disease.

Glucoraphanin works by helping the body readjust cell metabolism. Mitochondria, the body's energy factories, convert sugars and fats into energy. However, if mitochondria do not work effectively or are overloaded with too much sugar and fat, excess cholesterol is produced. In the body, glucoraphanin can be converted to sulforaphane, which can turn on the expression of some genes that activate the body's defense functions, thereby restoring the body's energy metabolism and lowering low-density lipoprotein cholesterol levels.

Stir-fried Broccoli with Mushrooms

Finally, the researchers stated that other foods or active ingredients have also been shown to lower low-density lipoprotein cholesterol levels, such as beta-glucans and plant sterols in oats. These substances work by reducing the amount of cholesterol absorbed by the body, whereas glucoraphanin works by reducing the amount of cholesterol the body produces. Therefore, eating more broccoli may be an effective way to prevent individuals from developing coronary artery disease.

Shrimp and Broccoli Salad