Broccoli: Benefits, Dosage, Contraindications
Other name(s)
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Scientific name(s)
Brassica oleracea var italica
Family or group:
Plants
Active ingredients:
Glucosinolates
Sulforaphane
Calcium
Vitamin K
Sulfur
Chlorophyll
Indications
Rating methodology
EFSA approval.
Liver disorders ✪✪✪✪✪
A randomized, placebo-controlled, double-blind trial involving 55 men with one or more disrupted liver function markers (without severity) showed that taking 30 mg of glucoraphanin (a precursor of sulforaphane) for 2 months improved these markers. It significantly reduced serum levels of liver function markers such as alanine aminotransferase and γ-glutamyl transpeptidase. The effect was associated with a reduction in urinary 8-hydroxydeoxyguanosine, a marker of oxidative stress.
Posologie
Oral: sprouts, aerial parts
30 mg
2 - months
standardized extract
Detoxification ✪✪✪✪✪
Indole-3-carbinol induces cytochromes P450 2B1, 2B2, 3A1, and 3A2, as well as phase II enzymes (conjugation enzymes, with an antioxidant effect and involved in detoxification mechanisms), including glutathione S-transferase (GST), quinone reductase, and uridine diphosphate glucuronide transferase. Induction of phase II enzymes seems to have a detoxifying effect by increasing the water solubility and excretion of carcinogenic toxins.
Posologie
Oral: sprouts, aerial parts
300 - 10000 mg
standardized extract, dry extract, juice
The Nrf2-antioxidant Response Element Pathway: A Target for Regulating Energy Metabolism
Nrf2 Activation by Sulforaphane Restores the Age-Related Decrease of T(H)1 Immunity: Role of Dendritic Cells
Phase 1 Study of Multiple Biomarkers for Metabolism and Oxidative Stress After One-Week Intake of Broccoli Sprouts
Cardiovascular diseases ✪✪✪✪✪
Clinical research shows that consuming 160 grams of a broccoli and cabbage-based drink for 12 weeks may modestly lower low-density lipoprotein (LDL) cholesterol. Another study shows that consuming broccoli sprouts or shoots can affect IL-6 and C-reactive protein levels in overweight subjects, thus mitigating chronic inflammation. Overweight is often associated with other pathologies such as hypertension, cardiovascular events, insulin resistance, or type 2 diabetes.
Posologie
Oral: sprouts, aerial parts
160 g
12 - weeks
dry extract, juice
Clinical and Molecular Evidence of the Consumption of Broccoli, Glucoraphanin and Sulforaphane in Humans
[LDL-cholesterol-lowering Effect of a Mixed Green Vegetable and Fruit Beverage Containing Broccoli and Cabbage in Hypercholesterolemic Subjects]
Glycemic and Insulinemic Response to Mashed Potato Alone, or With Broccoli, Broccoli Fiber or Cellulose in Healthy Adults
Prostate cancer ✪✪✪✪✪
Some epidemiological research has shown that consumption of Brassica vegetables, such as broccoli, Brussels sprouts, cauliflower, and cabbage, is associated with a reduced risk of prostate cancer. However, other epidemiological research has found no association. Clinical research shows that taking a complete food preparation containing 100 mg of broccoli powder, 100 mg of turmeric powder, 100 mg of whole pomegranate fruit powder, and 20 mg of green tea extract three times daily for 6 months prevents an increase in prostate-specific antigen (PSA) levels in men with prostate cancer. Average PSA levels increased by 78.5% in the placebo group and by 14.7% in the whole-food preparation group. However, it is still unclear whether the synergy reduces the risk of progression or recurrence of prostate cancer, and conclusions cannot be drawn on the efficacy of broccoli alone.
Posologie
Oral: sprouts, aerial parts
300 - 10000 mg
6 - months
dry extract, juice
Synergies
A Prospective Study of Cruciferous Vegetables and Prostate Cancer
A Double-Blind, Placebo-Controlled Randomised Trial Evaluating the Effect of a Polyphenol-Rich Whole Food Supplement on PSA Progression in Men With Prostate Cancer--The U.K. NCRN Pomi-T Study
Brassica Vegetables and Prostate Cancer Risk: A Review of the Epidemiological Evidence
Breast Cancer ✪✪✪✪✪
Epidemiological research has shown that broccoli consumption is associated with a slight reduction in the risk of breast cancer among premenopausal women. However, broccoli consumption does not appear to be associated with a reduced risk of breast cancer among postmenopausal women.
Posologie
Oral: sprouts, aerial parts
300 - 10000 mg
juice
Cancer ✪✪✪✪✪
Epidemiological research has revealed that the daily consumption of cruciferous vegetables like broccoli or cabbage is associated with a 30% reduced risk of bladder cancer in both men and women. Other epidemiological studies have shown that broccoli consumption is also associated with a reduced risk of gastric cancer, prostate cancer, and colorectal cancer.
Posologie
Oral: sprouts, aerial parts
300 - 10000 mg
juice
Clinical and Molecular Evidence of the Consumption of Broccoli, Glucoraphanin and Sulforaphane in Humans
Cruciferous Vegetables Intake and the Risk of Colorectal Cancer: A Meta-Analysis of Observational Studies
Cruciferous Vegetables and Risk of Colorectal Neoplasms: A Systematic Review and Meta-Analysis
Breast Cancer Risk in Premenopausal Women Is Inversely Associated With Consumption of Broccoli, a Source of Isothiocyanates, but Is Not Modified by GST Genotype
Cruciferous Vegetables, Mushrooms, and Gastrointestinal Cancer Risks in a Multicenter, Hospital-Based Case-Control Study in Japan
Broccoli Sprouts: An Exceptionally Rich Source of Inducers of Enzymes That Protect Against Chemical Carcinogens
Fibromyalgia ✪✪✪✪✪
Preliminary clinical research shows that taking a capsule containing 100 mg of ascorbigen (glucosinolates) and 400 mg of broccoli powder once daily for a month improves pain and reduces physical disability in patients with fibromyalgia.
Posologie
Oral: sprouts, aerial parts
400 mg
1 - month
dry extract
Colorectal Cancer ✪✪✪✪✪
Epidemiological research has shown that the highest intakes of broccoli are associated with an 18% to 20% reduction in the risk of developing colorectal cancers compared to the lowest intakes.
Posologie
Oral: sprouts, aerial parts
300 - 10000 mg
juice
Cruciferous Vegetables and Risk of Colorectal Neoplasms: A Systematic Review and Meta-Analysis
Cruciferous Vegetables, Mushrooms, and Gastrointestinal Cancer Risks in a Multicenter, Hospital-Based Case-Control Study in Japan
Helicobacter pylori Infection ✪✪✪✪✪
The role of Helicobacter pylori in the development of stomach cancer and gastric ulcers is well established. Mouse research shows that sulforaphane can eradicate H. pylori. A randomized controlled study in 48 patients demonstrated the role of broccoli sprouts, as a source of glucoraphanin, in protecting against the effects caused by H. pylori infection. The group that received broccoli sprouts was given 70 g of sprouts per day, containing 6 µmol of glucoraphanin/g, for eight weeks.
Posologie
Oral: sprouts, aerial parts
70 g
8 - weeks
standardized extract
Properties
Anticancer
Epidemiological research suggests that consuming broccoli reduces the risk of various types of cancer. In vitro, broccoli extract inhibits tumor cell proliferation. The anticancer effects of broccoli are likely related to two main groups of constituents: indoles and isothiocyanates, formed from broccoli digestion. Isothiocyanates seem to induce the cytochrome P450 system and phase II enzymes (conjugation enzymes, having an antioxidant effect, and involved in detoxification mechanisms), which could explain their role in cancer prevention. Indole-3-carbinol might be particularly useful against hormone-dependent cancers such as breast cancer.
Usages associés
Antioxidant
There is evidence that indole-3-carbinol might have protective effects, notably antioxidant properties, and can also induce apoptosis in cancer cells and cell cycle arrest. Sulforaphane appears to induce the enzyme thioredoxin reductase, which has antioxidant properties. Furthermore, the combination of sulforaphane and selenium (another broccoli component) may synergistically protect cells against oxidative damage and further induce thioredoxin reductase.
Usages associés
Antimicrobial
Indole-3-carbinol seems to have antiviral activity against the herpes simplex virus and the human papillomavirus. On another note, sulforaphane presents broad-spectrum antimicrobial activity, inhibiting the growth of several gram-positive and negative bacteria, including E. coli, Helicobacter pylori, Salmonella, Shigella, Staphylococcus aureus, Streptococcus pyogenes, Pseudomonas aeruginosa, and Cryptococcus neoformans.
Usages associés
Anti-inflammatory
The anti-inflammatory effects of sulforaphane, a broccoli component, have been attributed to the inhibition of pro-inflammatory signaling molecules and cytokines such as NFκB, prostaglandin E2, and nitric oxide. Sulforaphane also seems to reduce inflammation in the upper airways, apparently by decreasing cellular oxidative stress, inhibiting the production of inflammatory cytokines, and reducing tissue inflammation.
Cardiovascular
Glucoraphanin and sulforaphane provide cardiovascular protection through their antioxidant and anti-inflammatory properties, leading to reduced oxidative stress, improved lipid profiles, and lowered blood pressure. Indeed, a clinical trial, conducted in smoker subjects, showed a reduction in total serum cholesterol and LDL cholesterol levels and a reduction in all markers of oxidative stress after consuming broccoli sprouts (100 g) for a week.
Usages associés
Hypoglycemic
By improving glycemic response, broccoli could be beneficial for patients with diabetes. Adding broccoli to high-carbohydrate meals attenuates the glycemic response and improves glucose homeostasis. Clinical research conducted on healthy patients shows that consuming two portions of broccoli with mashed potatoes reduces the glycemic peak but not the insulin peak compared to consuming broccoli alone.
Usages associés
Safety dosage
Adult: 0.3 g - 30 g
Doses up to 30 g per day of broccoli sprouts have been used in studies. Standardized extracts of Glucosinolates (150 mg) or Glucoraphanin (30 mg-50 mg) have been safely consumed for 10 weeks.
Interactions
Médicaments
Cytochrome P450 substrates: moderate interaction
In vivo research results suggest that broccoli consumption induces cytochrome P450 1A2 (CYP1A2) and 2A6 (CYP2A6) activity. Theoretically, broccoli could increase the metabolism and reduce the levels of drugs metabolized by CYP1A2 and CYP2A6. Drugs metabolized by CYP1A2 include clozapine, cyclobenzaprine, fluvoxamine, haloperidol, imipramine, mexiletine, olanzapine, pentazocine, propranolol... Drugs metabolized by CYP2A6 include nicotine, chlormethiazole, coumarin, methoxyflurane, halothane, valproic acid, disulfiram, and others...
Antiplatelet/Anticoagulant: weak interaction
Broccoli contains a high amount of vitamin K, necessary for blood clotting among other things. People taking anticoagulant medications (Coumadin®, Warfilone®, and Sintrom®) should have a diet with relatively stable vitamin K content from day to day. Broccoli is on a list of foods (asparagus, Swiss chard, Brussels sprouts, watercress, spinach, etc.) that should be consumed in moderation. It is strongly advised for people on anticoagulants to consult with a dietitian-nutritionist or doctor to learn about food sources of vitamin K and ensure a daily intake as stable as possible.
Precautions
Pregnant women: use with caution
There is insufficient reliable information on the safety of broccoli when used in medicinal amounts during pregnancy; avoid using it.
Breastfeeding women: use with caution
There is insufficient reliable information on the safety of broccoli when used in medicinal amounts during breastfeeding; avoid using it.
