Updated: 12/22/23
Did you know that plain old broccoli may hold some hidden superpowers for your health? While we typically think of broccoli as a cruciferous vegetable packed with nutrients, new research is showing that broccoli may have some unique abilities beyond basic nutrition. Specifically, scientists are discovering that concentrated broccoli extract may provide impressive benefits for your heart, brain, and digestion. From supporting heart health to improving memory and aiding digestion, broccoli extract is proving to be a simple, natural way to give your health an extra boost. In this post, I’ll dive into the science behind these benefits and how you can incorporate broccoli extract into your routine for optimized wellness.
What is Broccoli?
Broccoli is a green vegetable from the cruciferous family that has numerous health benefits. It is loaded with vitamin C, vitamin K, and fiber, making it a perfect food for people trying to watch their weight or manage their chronic conditions. Additionally, it contains carotenoids, which are disease-fighting chemicals that reduce inflammation and protect the body against harmful free radicals. Broccoli also contains sulforaphane, a compound that is known to have anti-cancer properties.
Broccoli’s history and culture can be traced back to ancient Rome, where it was first cultivated. It was later introduced to England, and then brought to the United States by Italian immigrants. It has since become a staple in American cuisine and has gained popularity worldwide. Today, there are many different varieties of broccoli, including the most common type, Calabrese broccoli, which is found in grocery stores and farmers’ markets worldwide. Over the years broccoli was seen as a “miracle vegetable” due to its high nutritional content.
What is Broccoli Extract?
Broccoli extract is a concentrate derived from the brassica vegetable family, a plant well known for its high content of antioxidants, vitamins, and minerals. The extract is obtained by processing broccoli into fine powder and extracting the desirable compounds. The extract commonly contains glucosinolates, sulforaphane, and indole. These compounds have been found to have anti-cancer, anti-inflammatory, and antioxidant properties.
Once consumed, the active component sulforaphane is converted into a compound known as NRF2, which is responsible for the production of antioxidant enzymes that have a crucial role in the prevention of chronic diseases such as cancer, diabetes, and heart disease. Glucosinolates also work to detoxify the body by eliminating harmful toxins that cause damage to the body cells.
Benefits of Broccoli Extract
Anti-inflammatory Properties
Broccoli extract is famous for its anti-inflammatory properties. It contains the compound sulforaphane, which helps reduce inflammation in the body. Inflammation can cause pain and discomfort, and lead to chronic diseases such as arthritis, heart disease, and type 2 diabetes. By incorporating broccoli into your diet, you can reduce inflammation and prevent these conditions.
Promotes Heart Health
Broccoli extract is also good for your heart. It contains antioxidants and vitamin K, which help lower cholesterol levels and reduce the risk of heart disease. It also contains folate, which helps maintain healthy blood pressure levels. By consuming broccoli regularly, you can protect your heart and maintain good overall health.
Supports Digestive Health
Broccoli extract fills with fiber, which promotes healthy digestion and prevents constipation. A study conducting in 2016 shows that broccoli extracts contain compounds that reduce stomach inflammation, preventing gastrointestinal diseases like Irritable Bowel Syndrome (IBS) and Crohn’s disease. Incorporating broccoli into your diet will lead to a healthy digestive system, decreasing the risk of gastrointestinal disorders.
Supports Healthy Blood Sugar Levels
Managing blood sugar levels is crucial for overall health and well-being. High blood sugar can cause a range of issues such as weight gain, insulin resistance, and even type 2 diabetes. Research shows that broccoli extract can improve insulin sensitivity in people with type 2 diabetes by reducing liver fat levels and increasing glucose uptake. Incorporating broccoli extract into your diet routine can help support healthy blood sugar levels.
May Help with Detox
It is rich in compounds that help the body eliminate toxins. Sulforaphane helps activate the body’s detoxification enzymes, which help remove harmful substances from the body. This makes broccoli extract an excellent choice for people looking to cleanse their bodies and maintain good health.
May Support Autism
According to recent studies, broccoli extract’s sulfur-containing phytonutrients have a positive effect on autism symptoms. These nutrients, such as sulforaphane, help increase the production of antioxidant enzymes that protect the brain and neurons from oxidative stress. Several clinical trials shows that broccoli improves social interaction, communication, and behavioral symptoms in children with autism. Although further research requires to radicalize these facts, broccoli extract’s results are promising for people with autism.
Promotes Glutathione
Glutathione is an antioxidant produced by our body’s cells that helps prevent cellular damage by eliminating free radicals and toxins. However, glutathione levels decline with age and exposure to pollutants, toxins, and stress. Broccoli is an excellent source of sulforaphane, a compound that triggers the production of glutathione enzymes in our body. Studies find broccoli extract effective in reducing oxidative stress and inflammation caused by various environmental factors, making it a potent anti-aging and anti-inflammatory agent.
Keeping Ulcers at Bay
It’s sulforaphane has high anti-inflammatory and antioxidant properties that make it beneficial for digestive ailments like ulcers. Studies show that sulforaphane reduces the inflammation and oxidative stress caused by helicobacter pylori, bacteria responsible for gastric ulcers. Broccoli’s sulforaphane can also improve gut health and reduce the risk of colon cancer by helping the gut detoxify carcinogens.
Supports Brain Function
Broccoli extract has also shows to support brain function. It contains choline, which is essential for brain development and provides the brain with the necessary nutrients to function properly. It also contains vitamin K, which shows to improve cognitive function. By consuming broccoli extract, you can maintain good brain health as you age.
May Boost Immunity
Broccoli also helps boost immunity. It contains vitamin C, which is necessary for immune function and helps the body fight off infections. It also contains antioxidants, which help protect the body against harmful free radicals. By incorporating broccoli extract into your diet, you can maintain good immune health and prevent illness.
Supports Vision
It contains high levels of lutein and zeaxanthin, two powerful antioxidants that show to promote eye health and prevent damage to the retina. These antioxidants help to protect against age-related macular degeneration and cataracts, improving overall eye health.
May Aid in Weight Loss
It contains fiber, which helps to promote satiety and reduce overall calorie intake. The extract also contains antioxidant and anti-inflammatory compounds, which help to reduce inflammation in the body and increase metabolism, aiding in weight loss.
May Help to Reduce the Risk of Cancer
It contains a compound called sulforaphane, which has anticancer properties. According to a study from 2014, researchers finds that sulforaphane kills cancer stem cells in mice and may help reduce cancer risks in humans. Eating foods rich in sulforaphane, such as broccoli extract, may help prevent certain cancers, such as breast, prostate, and colon cancer.
May Aid in Skin Health
Are you tired of spending lots of money on skincare products? The good news is, broccoli extract can also help! Broccoli extract is rich in vitamins and minerals that promote healthy skin. Its high vitamin C content helps to protect your skin from free radicals and support collagen production. Incorporating broccoli extract into your diet can help you achieve glowing and healthy skin.
Side Effects of Broccoli Extract
Digestive Issues
It contains a high amount of fiber, which is great for your digestive system. However, taking too much of it can lead to digestive issues such as bloating, gas, and stomach cramps. It’s important to start with a small dose of broccoli extract and gradually increase it over time to avoid these side effects.
Thyroid Issues
It contains compounds called goitrogens that can interfere with the function of the thyroid gland. This can result in hypothyroidism or an underactive thyroid, which can cause symptoms such as weight gain, fatigue, and depression. If you have thyroid issues, it’s best to avoid broccoli extract supplements or talk to your healthcare provider before taking them.
Blood Clotting
It contains a compound called vitamin K, which is important for blood clotting. However, if you’re taking blood-thinning medications such as warfarin, excessive intake of vitamin K can interfere with the medication’s effectiveness. It’s important to monitor your vitamin K intake if you take blood-thinning medications.
Excessive Vitamin K
It contains high amounts of vitamin K, which can interfere with blood thinning medications like Warfarin. Individuals taking these medications should avoid consuming large amounts of broccoli extract. On the other hand, people with a deficiency of vitamin K should consume broccoli extract with caution.
Asthma
The sulforaphane in broccoli extract can sometimes worsen asthma by narrowing the airways. Although sulforaphane has anti-inflammatory properties, an overdose of this compound can cause bronchospasm, making it hard to breathe. If you’re prone to asthma attacks, it’s best to avoid broccoli extract or take it with doctor consultation.
Hypoglycemia
It can affect blood sugar levels, especially when taken in large quantities. Sulforaphane in broccoli extract can stimulate insulin production and reduce glucose levels. This may be beneficial for diabetes patients with high blood sugar levels. However, it can be problematic for people with low blood sugar levels or hypoglycemia. It’s safer to avoid broccoli extract if you have hypoglycemia.
Liver Damage
As much as it is linked to liver health, high doses of glucosinolates in it can cause harm to the liver. Glucosinolates are natural compounds in broccoli extract that can break down into toxins called thiocyanates. Thiocyanates can cause oxidative stress and damage to liver cells. Always adhere to recommended dosages, not to exceed the limit.
Allergic Reactions
Some people may have an allergic reaction to broccoli extract, which can cause symptoms such as itching, swelling, and difficulty breathing. If you have a history of allergic reactions to other foods, it’s best to avoid broccoli extract supplements or consult with your healthcare provider before taking them.
Drug Interactions
It can interact with some medications such as anticoagulants, thyroid hormone replacement therapy, and medications for diabetes. If you’re taking any medications, it’s important to talk to your healthcare provider before taking broccoli extract supplements.
Broccoli Extract Dosage
Broccoli extract powder dissolves well in most liquids. As a dietary supplement, take 500 mg (1/8 tsp) daily, or as directed your physician.
This fine powder is best adding to drinks like orange juice or fruit smoothies, but you can also add it to sauces and dips. Mix broccoli extract powder in pesto, marinara or even salad dressing for a nutritious boost to meals.
Where to Buy Broccoli Extract
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The Bottom Line
Broccoli extract is a potential way to help maintain a healthy and balanced lifestyle. It’s a simple, non-invasive way to get nutrition that come from leafy green plants we may not always remember to eat. Whether you’re trying to improve cognitive function, lose weight, or reduce the likelihood of getting serious medical conditions like cancer or heart disease, it is definitely worth a try. Remember to do the research and consult your doctor before introducing any new supplements into your body.
Broccoli supplements are generally safe when taken in moderation. However, like any supplement, they can have some negative side effects. It’s crucial to consult with a healthcare professional before taking any supplements, including it. Remember to always read the label and follow the recommended dosage. If you experience any adverse effects, stop taking the supplement immediately and seek medical attention. With proper use and monitoring, the supplements can be a beneficial addition to a healthy diet.
These statements have not been evaluated by the Food and Drug Administration. These products and statements are not intended to diagnose, treat, cure or prevent any disease.