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  • Broccoli's phytonutrients, like sulforaphane, are essential for healthy ageing.
  • Sulforaphane helps your liver combat toxins, supports healthy oestrogen metabolism and protects cells from oxidative damage.
  • Beyond basic nutrients, phytonutrients are crucial for overall health and longevity.

When you were a child, you might have been encouraged to eat your greens, with broccoli often making a regular appearance on your plate. Back then, you probably didn’t realise just how nutritious those greens were. However, as we grow older, the nourishment they provide becomes even more crucial, especially for healthy ageing and longevity.

The ageing process takes its toll on our bodies, and with the ever-increasing exposure to toxins, carcinogens, xenoestrogens and chemicals, conditions and diseases associated with decline in body system functions and increased exposure to the above are on the rise, perpetuating the strain on the UK & Irish health services.

A need for more than basics in nutrition

Healthy ageing is much more than fueling your body with the basic macronutrients (protein, fats and carbs) or even micronutrients (vitamins and minerals), with much research focusing on the benefits of phytonutrients for longevity and health. Blue Zones are regions where people live significantly longer and healthier lives. Research into these areas has identified several lifestyle factors that contribute to their longevity, including diet, physical activity, and social connections. Antioxidants play a crucial role in the diets of Blue Zone inhabitants, contributing to their overall health and longevity.

What are phytonutrients?

Phytonutrients, also known as phytochemicals, are natural compounds produced by plants as part of their self-defence mechanism against insects, fungi and other environmental threats. When consumed as part of your diet, these phytonutrients offer various health benefits, including antioxidant and anti-inflammatory properties. In this article, we’ll delve into the benefits of sulforaphane, the potent antioxidant found in broccoli.

Glucoraphanin, Myrosinase and Sulforaphane

To understand the powerful benefits of broccoli, you need to understand how to unlock the potent antioxidant properties of sulforaphane.

Glucoraphanin is a natural sulphur-containing plant compound found in cruciferous vegetables like broccoli. When broccoli is chopped or chewed, an enzyme called myrosinase is released which then converts glucosinolates into sulforaphane which is known for its potential health benefits, particularly antioxidant and anticancer properties.

5 protective benefits of broccoli:

1. Broccoli for liver health

Detoxification is a natural body process that involves your liver. Sulforaphane is rich in a sulphur-containing compound, which enhances the production of antioxidants like glutathione. Such antioxidants are required for healthy phase 1 liver detoxification. Sulforaphane also induces phase 2 detoxification enzymes e.g. GST, UGT, which help to neutralise and eliminate toxins.

2. Broccoli for cellular protection

Within the body we have specific proteins that bind to our DNA and control whether a gene is turned on or off. Nrf2 is one such protein and is known as a transcription factor, it regulates the expression of genes involved in the oxidative stress response and detoxification processes.5 This means it helps control the production of proteins that protect cells from damage caused by oxidative stress and toxic substances. Sulforaphane interacts with the Nrf2 pathway enhancing the cell’s ability to combat oxidative stress and inflammation, providing a protective effect against various diseases.6

3. Broccoli for female health

No matter what stage of the hormonal journey you are on, how your body breaks down and eliminates oestrogen is crucial, especially for conditions associated with oestrogen dominance e.g. breast and uterine issues, fibroids, endometriosis, PCOS (Polycystic Ovary Syndrome). Certain oestrogens can be broken down into harmful metabolites e.g. 3,4 semi-quinones. The Nrf2 pathway can support detoxification of these metabolites and protect against their harmful effects. Read more about this, in our article.

4. Broccoli for joint health

Synovial hyperplasia, thickening of the synovial membrane due to increased cellularity, is often seen in inflammatory joint disease like rheumatoid arthritis. Sulforaphane has been found to inhibit synovial hyperplasia and t-cell activation and has also been found to protect cartilage from destruction in vivo and in vitro.9

5. Broccoli for blood sugar support

Sulforaphane has been found to activate specific pathways involved in maintaining cellular function and responding to metabolic changes. A study found that people with diabetes that supplemented with broccoli sprout extract daily for 12 weeks saw significant improvements in fasting blood sugar and A1c levels (the test that measures your average blood sugar levels over 2-3 months).

Future focused, and the need to include antioxidants as you age

Whatever your diet, as you age it is imperative that you include more sources of antioxidants as part of your longevity plan. Whether you focus on adding more colour to your plate or supplement with high quality antioxidants, antioxidants are a key component to bridging the gap between oxidative stress, toxic exposure, disease and ageing well. We live in a world where avoidance of these external stressors on our body and its systems is impossible, so we must focus on how best we can protect our bodies against these harmful substances. As the adage goes, prevention is better than cure!

References:
1. Macmillan Cancer Support. (2024)12. Cancer statistics fact sheet. Available at: https://www.macmillan.org.uk/dfsmedia/1a6f23537f7f4519bb0cf14c45b2a629/16768-10061/Cancer-statistics-fact-sheet-April-2024 (Accessed: 4 September 2024).
2. Dementia Services Information and Development Centre. (2022). Ireland’s Dementia Statistics. Available at: https://dementia.ie/lessons/irelands-dementia-statistics/ (Accessed: 4 September 2024).
3. Alzheimer’s Society. (2024)1. Facts for the media. Available at: https://www.alzheimers.org.uk/about-us/news-and-media/facts-media [Accessed 4 Sep. 2024].
4. National Institute for Prevention and Cardiovascular Health (NIPC) and the Irish Heart Foundation, 2023. Gaps in cardiovascular care contributing to deaths of over 9,000 people per year. Available at: https://irishheart.ie/news/gaps-in-cardiovascular-care-contributing-to-deaths-of-over-9000-people-per-year/ [Accessed 4 September 2024].
5. He, F., Ru, X., & Wen, T. (2020). NRF2, a Transcription Factor for Stress Response and Beyond. International Journal of Molecular Sciences, 21(13), 4777. Available at: https://www.mdpi.com/1422-0067/21/13/4777 [Accessed 4 Sep. 2024].
6. National Cancer Institute. (n.d.). Antioxidants and Cancer Prevention. [online] Available at: [Antioxidants and Cancer Prevention - NCI] [Accessed 9 Sep. 2024].
7. Gwon, Y., Oh, J., & Kim, J.-S. (2020). Sulforaphane induces colorectal cancer cell proliferation through Nrf2 activation in a p53-dependent manner. Applied Biological Chemistry, 63, Article 86. Available at: https://doi.org/10.1186/s13765-020-00556-0 [Accessed 4 Sep. 2024].
8. Kamal, M.M., Akter, S., Lin, CN. et al. Sulforaphane as an anticancer molecule: mechanisms of action, synergistic effects, enhancement of drug safety, and delivery systems. Arch. Pharm. Res. 43, 371–384 (2020). https://doi.org/10.1007/s12272-020-01225-2
9. Davidson, R.K., Jupp, O., de Ferrars, R., Kay, C.D., Culley, K.L., Norton, R., Driscoll, C., Vincent, T.L., Donell, S.T., Bao, Y. and Clark, I.M., 2013. Sulforaphane represses matrix-degrading proteases and protects cartilage from destruction in vitro and in vivo. Arthritis & Rheumatism, 65(12), pp.3130-3140. doi: 10.1002/art.38133.
10. Mohamadi, N., Baradaran Rahimi, V., Fadaei, M.R. et al. A mechanistic overview of sulforaphane and its derivatives application in diabetes and its complications. Inflammopharmacol 31, 2885–2899 (2023). https://doi.org/10.1007/s10787-023-01373-z

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