nutritional

Thanks, Mom. Have Some Broccoli!

By Patrick Miller

f you are tired of resorting to the same old gifts this Mother's Day flowers, chocolates, a card, brunch, etc. consider giving Mom something truly special this year: a bouquet of fresh, beautiful broccoli. No, this is not a sinister plot to revenge the enforced plate-cleanings of childhood (that article is reserved for Brussels sprouts). Broccoli really is some amazing stuff and, when looked at in the proper light, is not quite as absurd a gift as it initially seems. Flowers are standard on Mother's Day, so when Mom looks at you like you have lost your mind, you can inform her that a head of broccoli is really just thousands of flower buds waiting to bloom. Every tightly compacted, tiny green nodule that makes up the broccoli head is potentially a tiny, yellow flower. You often see broccoli sold as florets. The definition of floret is tiny flower. Given water, sunlight, and time, a head of broccoli will indeed bloom as much as any rose or daisy. People don't normally allow this to happen because once broccoli has bloomed its flavor becomes less than desirable. To some, the flavor of broccoli is never desirable. If you are not sure whether Mom likes the taste of broccoli, and money is no object, have a sample of her DNA analyzed at a lab for the TAS2R38 gene. A pair of these dominant genes make a person a supertaster. Supertasters are much more sensitive to the bitter flavor found in cruciferous vegetables. People without the genes find broccoli much more palatable. Those with one TAS2R38 gene vary widely in how bitter they find broccoli and other members of the cabbage family, but the taste is usually tolerable (especially with a little fat, as this helps dull the bitter flavor and explains the popularity of ranch dressing). The chemical that causes this bitterness (to some) is glucoraphanin. Although most undesirable traits can be bred out of vegetables, making glucoraphanin-free broccoli would not only be a mistake, it would also take away some of the wonder and nutritional benefit from this superfood. Like most living things, broccoli does not want to be eaten, but, unlike the rose that protects itself with thorns, broccoli uses chemical warfare. Within the cells of the broccoli plant, two substances are kept isolated from each other. These substances are glucoraphanin and the enzyme myrosinase. When the broccoli plant is damaged, cut, bitten into, or otherwise molested, these chemicals are released from their isolated compartments and combine to form sulforaphane. Sulforaphane is broccolis natural defense: a bitter tasting compound to discourage insects, grazing animals, and human supertasters from eating them. Although the flavor of sulforaphane repels about 40 percent of the human population, it has anti-cancer

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properties in 100 percent of them. Studies have shown this compound aids in the removal of free radicals, inhibits the development of cancer cells, and maybe even triggers cancer cells to die. Broccoli has many other cancer-fighting and body-cleansing phytonutrients and chemicals, such as indole-3-carbinol and selenium. At this point, when Mothers eyes begin to glaze over, she might claim broccoli is still a poor show of appreciation since she already has bags of frozen broccoli in the freezer. If this occurs, you will want to mention the results of a study done at the University of Illinois in 2013. The study discovered that frozen broccoli lacks most of the anticancer sulforaphane that fresh broccoli provides. Before the packaged broccoli is frozen, it is blanched at a high temperature to deactivate enzymes and chemical process within the plant, which increases shelf life. Unfortunately, the enzyme myrosinase is also deactivated, which means the glucoraphanin cannot be converted into cancer-fighting sulforaphane. The study also found alternative ways to process and package frozen broccoli that avoid this loss. Companies are being encouraged to use these methods so frozen broccoli can provide all the benefits of fresh. This does not mean you should throw out your frozen broccoli! The myrosinase enzyme can be found in all cruciferous vegetables, so just add a few of them to your frozen broccoli before eating. Cruciferous vegetables include cauliflower, cabbage, kale, mustard, horseradish, wasabi, watercress, radish, bok choy, and other members of the cabbage family. Even without these, broccoli that cannot produce sulforaphane is still a highly nutritious food. If she is still unconvinced and glaring like you are being an insolent and naughty child, it might aid the cause to remind Mom of the many healthy benefits a daily dose of broccoli provides. The Nutritional

Labeling and Education Act servings represent a realistic serving size commonly eaten with meals. An NLEA serving of broccoli, about a cup and a half, contains 3.8 grams of dietary fiber, 468 milligrams of potassium, and 4.2 grams of protein. It is rare for a vegetable to provide more protein than dietary fiber, but broccoli does it and for only 50 calories. Broccoli also provides generous amounts of calcium, iron, magnesium, and vitamin A. It is loaded with vitamin C. The above portion provides 220 percent of the daily recommended amount of the free radical removing antioxidant. Beyond cancer, broccoli can aid or help prevent a large number of serious health issues including high blood pressure, heart disease, cataracts, arthritis, and osteoporosis. Providing so many nutrients per calorie also means broccoli can help maintain a healthy weight, which boosts overall health and aids in the prevention of a host of diseases. There have been thousands of studies on the many positive effects of broccoli on human health more than can be mentioned here. Broccoli really is incredible. A strong argument can be made for broccoli being the healthiest food there is. When you think about it, what better gift could you give your mother? What better way to say I love you and show appreciation than to give her a bunch of healthboosting, cancer-fighting, life-preserving, perfect broccoli? On second thought, it might be a good idea to bring a box of chocolates, too. Happy Mother's Day!
Sources upon request. Photo credit: Robert Chatterson/Thinkstock

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