Broccoli: Food Superhero? DNA Whisperer?

There are many health issues associated with toxicity:

• weight problems
• blood sugar imbalances
• mood/sleep disorders
• low energy
• irritable bowel syndrome
• the list goes on...

Fortunately, there are many, many ways to detoxify our bodies. In my extensive research, cruciferous veggies are unmatched in both their efficiency and effectiveness as detoxifiers.

So, what’s the deal with broccoli then?

Not just broccoli, but all cruciferous vegetables, have been shown to assist the body’s natural detoxification mechanisms. Cruciferous vegetables include broccoli, cauliflower, cabbage, kohlrabi, kale, collard greens, bok choy, cress, Brussels sprouts, arugula, maca, radish, daikon, and mustard.

How do cruciferous vegetables actually work?

These vegetables are high in a substance called sulforaphane (SFN), which prompts our DNA to activate hundreds of antioxidant and detoxification genes. Normal antioxidants have a 6-hour window of protection; SFN has a 72-to-94-hour window of protection! Rather than acting on a one-to-one ratio, SFN instead causes cells to become manufacturers of antioxidants and detoxification enzymes.

Which are the best cruciferous vegetables to eat for detoxing?

Broccoli sprouts are the highest in sulforaphane, followed by cress, arugula, broccoli, and radishes. But they all have it in valuable quantities.

Can I overdose on cruciferous vegetables?

Overdosing is extremely rare. The research shows that you can cause goiter-like issues, IF:

• you eat over 2 pounds of raw cruciferous vegetables per day, and
• if you have iodine insufficiency, and
• if you have hypo-thyroid issues

How do I prepare and eat cruciferous vegetables?

For general health, and specifically for detox, cruciferous vegetables are best raw or lightly steamed.

Why is raw or lightly cooked best?

Sulforaphane is attached to glucose, and it needs an enzyme called myrosinase in order to activate. This enzyme is deactivated by microwave cooking as well as long-term cooking. So, you’ll get the most benefit if you eat them lightly steamed (for 2-5 minutes only) or raw. However, eating cruciferous vegetables in any form (sautéed, roasted, raw, or steamed) is protective and beneficial for health. I’ve added a recipe section at the end of this document to give you ideas for some delicious meals you can prepare.

Down-sides

Some of my clients who have been prescribed thyroid medication have been told to stay away from cruciferous vegetables. The reason for this is that the isothiocyanates in the vegetables may bind to the iodine in the meds, thus preventing absorption by the body. However, the instructions for thyroid medication include taking it 30 minutes before any food, so this should not be an issue. 

Recipes From NourishingMeals.com

Detox Salad

Winter Green Smoothie

Raw Thai Wraps with Cilantro Pumpkin Seed Pate

Peach Ginger Mint Green Smoothie

Kale with Caramelized Onions

Sautéed Brussels Sprouts with Shallots