Cooking Broccoli Destroys 90+ Percent of Anti-Cancer Compound Sulforaphane

NaturalNews.com

Levels of the beneficial, cancer-fighting compound sulforaphane in broccoli are reduced by 90 percent when the vegetable is cooked, according to a study conducted by researchers from TNO Quality of Life in the Netherlands, and published in the Journal of Agricultural and Food Chemistry.

"Consumption of raw broccoli resulted in faster absorption, higher bioavailability, and higher peak plasma amounts of sulforaphane, compared to cooked broccoli," the researchers wrote.

Eight male participants were fed 200 grams of crushed raw or crushed cooked broccoli as part of a warm meal; researchers then measured the men's blood and urine levels of sulforaphane. Based on these measurements, the researchers calculated that while the sulforaphane in raw broccoli had a bioavailability of 37 percent, this dropped to only 3.4 percent when the vegetable was cooked.

Furthermore, it took longer for the sulforaphane from cooked broccoli to be absorbed by the body. Optimal levels of sulforaphane were observed in the blood and urine of participants 1.6 hours after eating raw broccoli, but these levels were not reached among consumers of cooked broccoli for six hours.

The cruciferous vegetables, also known as Brassicaceae, include broccoli, cabbage, cauliflower, arugula, Brussels sprouts, collard greens, daikon, garden cress, horseradish, kale, kohlrabi, mustard, radish, rape (canola), rapini, rutabaga , tatsoi, turnip, wasabi and watercress. Numerous studies have linked higher intake of these vegetables to lower rates of cancer and other health problems, particularly when the vegetables are consumed raw.

One of the plant compounds identified as partially responsible for this protective effect is sulforaphane, the main member of the isothiocyanate family that is found in broccoli. All cruciferous vegetables contain plant compounds known as glucosinolates, which are metabolized by the body into cancer-fighting isothiocyanates.

Studies have suggested that sulforaphane may help activate genes that produce antioxidants to clear dangerous free radicals from the body. This effect is believed to be partially responsible for the observed lower rates in breast, bladder, cervix, colon, endometrium, liver and lung cancers among those who eat large quantities of cruciferous vegetables. It is also believed to help protect the immune and other bodily systems from age-related decline.

Sulforaphane is also believed to reduce inflammation, which can transform precancerous cells into tumors and has also been linked to other chronic health problems such as heart disease and diabetes. At least one study has suggested that the chemical can even prevent the blood vessels of diabetics against the damage caused by high blood sugar.

The current study is not the first to suggest that most of broccoli's health benefits are destroyed by cooking. Recent research from the International Agency for Cancer Research found lower cancer rates among those who consumed at least three servings of raw cruciferous vegetables per month. This mirrors the results of an earlier study by researchers from the Roswell Park Cancer Institute in Buffalo, N.Y., who found a 40 percent lower risk of bladder cancer among those who ate that many raw cruciferous vegetables.

There was no protective effect observed, however, among those who ate cooked vegetables.

The researchers in the current study noted that other forms of processing besides cooking might also lead to the degradation of sulforaphane or its chemical precursors.

"The sulforaphane content of cooked broccoli was lower than the glucoraphanin content of raw broccoli, 9.92 and 61.4 micromoles, respectively," the researchers noted. "It seems that the conversion from glucosinolate to isothiocyanate was incomplete or that another reaction occurred."

Glucoraphanin (a glucosinolate) is the chemical precursor to sulforaphane (an isothiocyanate).

"In future research," they said, "care should be taken that glucoraphanin is not hydrolyzed into other metabolites when broccoli is crushed."

Broccoli Protects Against Asthma, Rhinitis and Lung Disease

NaturalNews.com

by Sherry Baker, Health Sciences Editor

If you don't already eat broccoli regularly, you could be putting your ability to breathe easily at risk. The reason? Research by University of California at Los Angeles (UCLA) scientists concludes sulforaphane, a natural compound found in broccoli and other cruciferous vegetables (like Brussels sprouts and cauliflower), appears to protect against respiratory inflammation that causes asthma, allergic rhinitis, chronic obstructive pulmonary disease (COPD) and other conditions that make it hard to breathe.

Free radicals have long been known to cause oxidative tissue damage -- and that can lead to inflammation and respiratory disorders such as COPD and asthma. The new study, just published in the March edition of the journal Clinical Immunology, documents that sulforaphane found in broccoli triggers an increase of antioxidant enzymes which protects the airways against free radicals that most people breathe daily every time they are in polluted air, pollen, diesel exhaust and tobacco smoke.

"A major advantage of sulforaphane is that it appears to increase a broad array of antioxidant enzymes, which may help the compound's effectiveness in blocking the harmful effects of air pollution," Dr. Marc Riedl, the study's principal investigator and an assistant professor of clinical immunology and allergy at the David Geffen School of Medicine at UCLA, said in a statement to the media.

Over a period of three days, the UCLA researchers gave 65 volunteers varying oral doses of either (raw) broccoli or alfalfa sprouts (which do not contain sulforaphane, so the alfalfa served as a control for the test). Nasal passages of the research subjects were rinsed at the beginning and end of the study to measure the gene expression of antioxidant enzymes in cells in the volunteers' upper airways. "We found a two to three-fold increase in antioxidant enzymes in the nasal airway cells of study participants who had eaten a preparation of broccoli sprouts," Dr. Riedl explained in the media statement.

Overall, the scientists found significant increases of antioxidant enzymes in the group taking the broccoli sprout preparation at doses of 100 grams and higher. When the broccoli sprout dosage was increased to 200 grams, it resulted in an especially dramatic increase in airway protective enzymes -- a 101 percent increase of an antioxidant enzyme called GSTP1 and a 199-percent increase of another key enzyme called NQO1.

"This is one of the first studies showing that broccoli sprouts -- a readily available food source -- offered potent biologic effects in stimulating an antioxidant response in humans," Dr. Riedl stated in the press release. "This strategy may offer protection against inflammatory processes and could lead to potential treatments for a variety of respiratory conditions."

Although Dr. Riedl said it is too early to recommend a specific dosage of broccoli to protect the airways, he does recommend including broccoli and other cruciferous vegetables as part of a healthy diet.

For more information:
http://www.newsroom.ucla.edu/portal...

Spices: A Wealth of Health Benefits that Make Food Taste Great

NaturalNews.com

by Barbara L. Milton

Spices that stand out for their health benefits

All spices confer a list of health benefits. The addition of any of them to a prepared dish, drink, or in a supplement form will help to reduce free radical damage and combat the effects of aging. Here are a few spices that offer outstanding benefits.

Cinnamon – Three key proteins are highly important in insulin signaling, glucose transport and inflammatory response, according to Richard Anderson, researcher with the U.S.D.A. Cinnamon has insulin-like qualities that come from the release of these proteins. His and other studies have shown that just 1/4 teaspoon of cinnamon a day can help lower the risk of the constellation of factors associated with metabolic syndrome – high blood cholesterol, triglyceride and glucose levels – by as much as 10 to 30 percent.

A study in Hormone Metabolism Research found that cinnamon prevents insulin resistance even in animals eating a high-fructose diet.

Cinnamon is anti-microbial and can stop the growth of bacteria, fungi and yeast. A study in the International Journal of Food Microbiology found that a few drops of cinnamon essential oil added to carrot broth were able to preserve it and fight pathogens.

Cinnamon has anti-clotting and anti-inflammatory properties, which reduce clumping of blood platelets. It is suspected that cinnamon boosts brain function. Of all the spices, cinnamon is one of the richest sources of antioxidants.

Ginger – Gingerol, the active ingredient in ginger, has been shown to significantly help with nausea, vomiting, and morning sickness. It was found to be as twice as effective as Dramamine in preventing motion sickness. It is a powerful antioxidant, and is thought to relax blood vessels, stimulate blood flow and relieve pain. It is a common digestive aid and useful for people suffering the side effects of chemotherapy. Its anti-inflammatory abilities make it useful in fighting heart disease, cancer, Alzheimer's disease, and arthritis.

Oregano – Thymol and carvacrol are two of oregano's potent antibacterial properties. A study in Mexico found oregano to be more effective against an amoeba than a common prescription drug called tinidazol. Oregano works in the intestinal tract to kill unfriendly bacteria without damage to the friendly bacteria. It is effective against candida albicans overgrowth throughout the body, and particularly in the sinus cavities. It has 4 times the antioxidant activity of blueberries.

Rosemary – In winter, a rosemary bush inside the house acts as a natural air cleaner and freshener, along with being a source for the herb to use in cooking. Rosemary stops gene mutations that could lead to cancer, and may help prevent damage to the blood vessels, thereby reducing heart attack risk.

Turmeric – This bright yellow spice of Indian cuisine is one of nature's most powerful healers. It is a potent anti-inflammatory that acts as effectively as drugs like hydrocortisone, phenylbutazone and Motrin. It is helpful with inflammatory bowel diseases, Crohn's disease, ulcerative colitis, rheumatoid arthritis, cystic fibrosis, cancer and Alzheimer's disease. Recent research shows it as positive for cardiovascular and liver protection.

When combined with cruciferous vegetables, turmeric has shown to prevent prostate cancer and stop the growth of existing prostate tumors. It prevented breast cancer from spreading to the lungs in mice. It may prevent melanoma and cause existing melanoma cells to die. Turmeric may also prevent metastasis from occurring in many different forms of cancer.

Turmeric has been shown to reduce the risk of childhood leukemia, and shows promise in slowing the progression of multiple sclerosis. It is a natural liver detoxifier and one of nature's most effective pain relievers through inhibition of COX-2.

Garlic – This wonder drug of nature destroys cancer cells and may disrupt the metabolism of tumor cells. Studies show that two cloves of garlic weekly provide cancer-protective benefits. A recent study showed that eating garlic boosts the body's supply of hydrogen sulfide, which acts as an antioxidant and transmits cellular signals that relax blood vessels and increase blood flow.

In another recent study, researchers extracted juice from supermarket garlic and added small amounts to human red blood cells. The cells immediately began emitting hydrogen sulfide. This ability to increase hydrogen sulfide production may explain why a garlic rich diet is so protective against various cancers, including breast, prostate and colon cancer. It may also explain why garlic appears to protect the heart. A recent study found that injecting hydrogen sulfide into mice almost completely prevented the damage to heart muscle caused by a heart attack.

Garlic has a reputation as preventative and treatment for the common cold. It's used to treat the symptoms of acne and there is evidence that it can assist in managing high cholesterol levels. It even appears to be a natural mosquito repellent.

Sage – This herb contains flavonoids, phenolic acids and oxygen handling enzymes. This results in its ability to prevent oxygen-based damage to cells. Sage may fight rheumatoid arthritis, bronchial asthma and atherosclerosis. It appears to promote better brain function. A study showed that people given sage essential oil had significantly improved recall abilities compared to those given a placebo.

Red chili peppers – These peppers contain capsaicin, a powerful anti-inflammatory compound that helps relieve pain. They ease congestion and clear mucus from the lungs and nose, boost immunity, prevent stomach ulcers by killing bacteria, assist in weight loss, reduce blood cholesterol, manage triglyceride levels, and prevent cancer including stomach cancer.

Coriander – This herb is effective against swelling, high cholesterol levels, diarrhea, mouth ulcers, anemia, digestion, menstrual disorders, conjunctivitis, and skin disorders. It is antioxidant rich and contains vitamins A and C, and minerals. It is protective of the eye by preventing macular degeneration and soothing the eye against stress. It has a stimulating effect on the endocrine system which in turn stimulates the production of insulin, resulting in increased insulin in the blood to aid in proper assimilation and absorption of sugar and lower the sugar level in the blood.

Parsley – Chief among the abilities of parsley is cancer fighting. Animal studies have shown that parsley inhibits tumor formation, particularly in the lungs. It neutralizes carcinogens including those found in cigarette smoke. It is a good source of antioxidants and heart-healthy nutrients such as beta-carotene, folic acid, and vitamins A and C.

Sources:

"Health Benefits of Coriander," Organic Facts.

"Spice of Life: Health Benefits of Spices and Herbs," Mind, Body and Spirit Fitness.

Howard Dratch, "Spice Up Your Life: The Health Benefits of Spices," BC Sci/Tech.

"20 Health Benefits of Turmeric," Eat This.

Tara Parker-Pope, "Unlocking the Benefits of Garlic," The New York Times, October 15, 2007.


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The Medicinal Building Blocks of Plant Life

NaturalNews.com

by Neil McLaughlin

While most have heard of vitamins and minerals, there are 14 other categories of active plant components and they also offer medicinal benefits. Becoming familiar with all of these elements is essential for understanding their benefits and combinatorial effects. This article summarizes the 16 active constituents found in plants.

1) Minerals - Minerals are essential trace elements such as Copper and Magnesium. They are the simplest form of matter: basic elements found in the Periodic table. The best raw sources include Blueberries, Almonds, Broccoli and Cauliflower.

2) Vitamins - Vitamins are essential molecules required in order for cells to function properly. Without ingesting all vitamins we will suffer disease and die. Lack of Vitamin C (Ascorbic Acid), found in citrus fruits, causes Scurvy for example. Some plants contain more vitamins than others, but all plants contain at least trace amounts of vitamins, often playing synergistic roles with other elements found in the plant. The best sources of vitamins include raw Spinach, Beans, Oranges, Carrots and Apples.

3) Tannins - This element should be familiar to wine drinkers, and especially those who cannot drink wine as tannins can cause headaches. Produced by all plants, tannins are the harsh, astringent taste of bark and leaves designed to repel some life forms, namely insect pests. They are used to "tan" leather. They cause contraction of tissues, whether a saddle or your tongue. The best sources of tannins include Pomegranates, Grapes and Persimmon.

4) Flavonoids - Found in a wide variety of plants, flavonoids are anti-inflammatory components that have useful actions, mainly serving to improve circulation. The best sources of flavonoids include Citrus juice like Lemon, Lime and Grapefruit.

5) Volatile Oils - One of the most important medicinal aspects of plants, volatile (or essential) oils offer the main fragrant element and are used for aromatherapy. Different fragrances have vastly different effects on mood. Volatile oils are strongly antiseptic and normally have anti-inflammatory properties. The best sources of volatile oils include Tea tree, Peppermint, Lavender and Sandalwood.

6) Mucilage - Mucilage is a component of many plants that contains polysaccharides (large sugar molecules) that retain water to produce a jelly like mass that offers soothing effects on skin in the mouth, throat, digestive tract and even extends to the lungs and other organs. The best sources of mucilage include Mullein, Aloe Vera and Psyllium seed husks.

7) Alkaloids - The most active ingredient, these (normally nitrogen bearing) molecules have various medicinal and even cancer fighting effects on the body. The best sources of (healthy) alkaloids include Garlic and Onions.

8) Bitters - An essential food group (and one of the five flavors we sense, including sweet, salty, sour and umami), bitters have largely been factored out of our diets. Bitterness however is key to digestion as it causes the secretion of important salivary enzymes that nourish and strengthen the body. Swedish Bitters is a great way to get all of your bitters in one shot. The best sources of bitters include Coffee beans, Dandelion, and Aloe vera.

9) Phenols - Also called Salicylates, Phenols are a component of many compounds that include salicylic acid (the organic form of Aspirin). Phenols are antiseptic and anti-inflammatory components that actually have an irritant effect when applied directly to the skin. The best sources of phenols are dark berries like Raspberries, Blueberries, Cranberries and Goji berries.

10) Saponins - A group of two expectorant elements that induce hormonal activity, saponins (including triterpenoid and steroidal) have similarity to the human body's own naturally occurring hormones. The best sources of saponins include Licorice, Peas and Soybeans.

11) Coumarins - Found in many plants, coumarins offer widely divergent strengthening mechanisms including sunscreen protection, blood thinning and muscle relaxant action. The best sources of coumarins include Mullein, Vanilla grass and Tonka bean.

12) Glucosilinates - Glucosilinates have irritant effects, causing inflammation and blistering. They are used to increase blood flow to an affected area, helping facilitate waste removal and joint problems and reducing thyroid function. Glucosilinates are found exlusively in the Mustard family that includes Radish, yellow mustard seed and brown mustard seed.

13) Anthraquinones - These natural laxative components (found in Senna, Cascara Sagrada and Chinese Rhubarb) relieve constipation, having an irritant effect on the large intestine that causes peristaltic action. They are also natural stool softeners. The best sources of anthraquinones are Senna, Aloe Vera and Chinese Rhubarb.

14) Anthocyanins - These are the pigments that give fruits and flowers their blue, purple or red hue, and they help keep blood vessels healthy. The best sources of anthocyanins include Grapes, Blackberries and Rainforest herbs like Samambaia.

15) Cardiac Glycosides - These natural diuretics have strong, direct action on the heart, strengthening the rate of contraction when it is failing. They improve the circulatory system and urinary tract while lowering blood pressure. The best sources of cardiac glycosides include Yellow Foxglove, Woolly Foxglove and Common Foxglove.

16) Cyanogenic Glycosides - Though based on the poison cyanide, these have a helpful sedative effect on the heart and muscles in small doses. Cyanogenic glycosides are used to suppress and sooth a dry cough caused by irritants. The best sources of cyanogenic glycosides include Wild Cherry Bark and Elder flowers.

As you can see, there are many other important elements besides vitamins and minerals and while they have powerful health benefits themselves, they just don't sound the same on a cereal box. A balanced diet ideally will includes all of these substances.

References:

The Encyclopedia of Medicinal Plants - Dorling Kindersley and Andrew Chevallier (page 14-15 has pictures of all of these components).

Naturopathy Wiki((http://en.wikipedia.org/wiki/Naturopath...)

Improve Your Ocular Nutrition to Fight Eye Diseases

NaturalNews.com

by Jo Hartley

There is now emerging research that suggests that a small protein called glutathione plays a significant role in protecting the eyes. Scientists have been aware of glutathione and its important ocular antioxidant properties for some time, but they did not know until recently how to raise glutathione levels.

Ocular nutrition and raising your glutathione level can be instrumental in preventing or resolving visual degeneration due to Macular Degeneration, Glaucoma, and Cataracts. Low levels of glutathione are often seen in patients with these diseases. Raising glutathione with improved ocular nutrition can halt progress and often reverse these conditions.

Macular degeneration is defined as a progressive loss of vision because of a breakdown of the macula. The macula is the portion of the retina that is responsible for close vision. Age-related macular degeneration (ARMD) is a top reason for sight loss in seniors over age 65.

Smoking and atherosclerosis are contributing factors that can make ARMD worse. ARMD is probably a result of cumulative damage of free radicals released because of exposure to ultraviolet sunlight. Other sources of oxidative stress may also play a role in its onset. The elderly often have low glutathione levels and this predisposes them to ARMD. This makes ocular nutrition very important.

Glaucoma is a serious condition that involves fluid pressure rising within the eye. Some pressure is necessary to maintain the shape of the eyeball, however too much pressure will compress and obstruct the small blood vessels of the eye. This will damage the optic nerve. Glaucoma is one of the top causes of vision loss.

Glaucoma becomes more common with aging, and is many times connected to diabetes, hypertension, and nearsightedness. Traditional treatment concentrates on relieving the pressure by drug therapy or surgery.

Glaucoma patients have been found to generally have very low glutathione levels. Increasing glutathione levels has been found to either prevent glaucoma or delay the onset.

Cataracts are a clouding that occurs in the lens of the eye. This is the leading cause of vision impairment in the elderly and cataracts lead to over one million surgeries every year in the United States.

Research has shown that the onset of cataracts could be delayed or even prevented by raising glutathione levels. An effective defense against cataracts is improving one's ocular nutrition.

Broccoli and broccoli sprouts have been shown to be effective in protecting the retina against oxidative damage because these foods contain a compound called Sulphoraphane. Sulphoraphane boosts the body's defense system and enables it to fight free radicals.

Glutathione and Sulphoraphane have important advantages over regular antioxidants. Not only are they effective protection for the eyes, but they also protect every other part of the body. They also last between four to five days in cells after being consumed.

Other significant protective dietary ingredients are Lutein and Zeaxanthin. These are antioxidant carotenoids that are an important part of the macular pigment that protect the retina from degeneration.

Zeaxanthin helps protect the photo receptor cells present in the macula from damaging UV rays and also from free radical damage. Lutein is plentiful in many leafy green vegetables, such as Kale, Collards, Spinach, Swiss chard, Beet and Mustard Greens, Romaine Lettuce, and Endive. It is also present in Peas, Red Peppers, Pumpkin, Beetroots, Okra, Leeks, Celery, and Brussels sprouts.

Of course, Lutein supplements can protect your eyes. However, increasing the amount of leafy green vegetables in your diet is a much better way to fight eye diseases and macular degeneration. Not only are you helping your vision by raising your glutathione levels, you are helping your entire body!