Pregnancy Superfood: Broccoli!!

“Why must I love broccoli?” you ask.

If you haven’t yet developed a love of broccoli, now might be a good time. Broccoli is known as the “king” of the cruciferous vegetables and a nutritional powerhouse. This tree-like vegetable is packed with vitamins, minerals, and phyto-nutrients such as vitamins A, C, K, E, as well as B-complex calcium, magnesium, selenium, zinc, iron, and beta carotene.

Broccoli is loaded with anti-cancer compounds such as sulforaphane (boosts immunity and blocks enzymes that draw carcinogens into healthy cells) and indole-3-carbinol, which are known to help prevent stomach, colon, liver, breast, skin, and prostate cancers.

If that’s not enough, it also has the power to fight against H.Pylori bacteria that can cause digestive issues. And finally eating broccoli can restore the beneficial bacteria in your gut.

A new study published in the journal Carcinogenesis discovered that the phytochemical indole-3-carbilnol, when administered in pregnant mice, helped to protect them from developing leukemia and lymphoma as babies, and lung cancer as grown mice. This study suggests that children born to mothers who eat large amounts of cruciferous vegetables during pregnancy may show more resistance several types of cancers throughout their entire life! So, like mom told you – “Eat your {cruciferous} vegetables!”

Epigenetics is truly epic!

The study of epigenetics, which is essentially the study of how existing genes can be turned on or off by lifestyle factors, is groundbreaking and downright fascinating. The nutrients from the food you eat can reverse or change epigenetic phenomena such as DNA methylation (locks genes in off position) and histone modifications (chromosome packaging + DNA damage/repair), thereby modifying the expression of critical genes involved with embryonic development (hello, pregnant moms!), aging, and carcinogenesis. Increasing epidemiological evidence suggests that maternal nutrition and environmental exposure early in fetal development play an important role in susceptibility to disease in later life. The bottom line is that targeted nutrition might be the most important environmental factor for human health, pediatric development, cancer prevention and slowing the aging process.

How to eat broccoli?

Florets (top piece of the plant)

Broccoli florets can be eaten steamed, roasted or raw, the best way, because it preserves the nutrients.

Sprouts (greater punch, smaller package)

Broccoli sprouts can be found at health food stores or you can make your own using broccoli seeds. Sprouting is very simple. Just soak the seeds for about 12 hours, rinse and place in a container on a windowsill, out of direct sunlight. Rinse every 12 hours. You’ll start seeing the sprouts coming out in about three days. Sprouts can be added to salads, soups, sandwiches, or on top of sweet potatoes. You can also add them to hummus, dips or fresh juices. Broccoli sprouts can contain 10 -100 times the sulfurophane found in mature broccoli, by weight, so you get as much antioxidants in 1 ounce of broccoli sprouts as you would if you ate 3 pounds of fully grown broccoli.

More reasons to love broccoli

• Brain Health. Broccoli is excellent for strengthening and sharpening memory, concentration & focus, and it can help prevent Alzheimer’s disease and dementia.
• Nervous System. Broccoli is known to ease migraines, hypertension, anxiety, and nervous ticks. It contains natural antihistamine properties which is great for warding off seasonal allergies, watery eyes, sinusitis, sinus infections, colds, flu, and bronchitis.
• Heart Health. Broccoli is known for its ability to protect against heart disease and reduce the risk of atherosclerosis, strokes, and heart attacks. It can also help to lower high blood pressure and maintain good cardiovascular health.
• Strong bodies. Broccoli is also great for building strong muscles and bones can help prevent injury or future osteoporosis.
• Eye Health. Broccoli is known to be excellent for vision and eye health and can significantly reduce the risk of macular degeneration and cataracts.
• Protein. Yes, plants have protein. One cup of broccoli contains 5 grams of protein.
• Fiber. Broccoli is high in fiber, which helps regulate blood sugar, prevents constipation, and nourishes beneficial gut bacteria, aiding in weight loss.
• Birth defect prevention.  The rich anti-oxidant compounds protect sperms and prevents them from genetic damage and possible birth defects.
• Breast cancer prevention.  Broccoli has an anti-estrogenic compound known as glucosinolate that is especially helpful to excrete excess estrogen linked to breast cancer.
• Digestive system.  Like all cruciferous vegetables, broccoli promotes good colon health, protecting against constipation and colon cancer.

Recipes:

Broccoli Salad with Creamy Avocado Dressing

Recipe courtesy of www.gi365.co Total time 20 mins Serves: 4 Ingredients

• 1 pound broccoli (2 small heads)
• ½ pound carrots, peeled
• 1 pound red grapes, quartered
• ½ cup pumpkin seeds, toasted

Dressing:

• 2 avocados
• ¼ cup fresh lemon juice
• 2 Teaspoons sea salt

Instructions

• Peel the stems of the broccoli and break into small pieces. Place in a food processor fitted with a chopping blade and pulse until small pieces remain. Set aside in a big bowl.
• Fit the food processor with the grater attachment and grate the carrots. Set aside with the broccoli. Add the grapes and toasted pumpkin seeds and toss together.
• Rinse the bowl and place it back on the base with the chopping blade for the dressing. Peel the avocados and remove the pit. Place all ingredients in the food processor and process until mostly smooth. Toss dressing with the salad and serve. Salad can be refrigerated for a few hours.

Tangled Carrot and Broccoli Sprout Salad With Tahini Dressing

Recipe courtesy of www.sproutedkitchen.com Total time 20 mins Serves: 4 Ingredients

• 1/3 cup French green (du Puy) lentils, rinsed
• 3/4 cup water
• 1 pound assorted orange, red, and purple carrots
• 2 1/2 cups broccoli sprouts
• 1/4 red onion, finely diced
• 1/2 cup toasted pistachios, coarsely chopped

Tahini Dressing:

• 1/4 cup tahini
• 1 tablespoon extra-virgin olive oil
• 2 tablespoons agave nectar (or honey)
• 3 tablespoons freshly squeezed lemon juice or apple cider vinegar
• 1/2 teaspoon sea salt
• 1/2 teaspoon freshly ground pepper
• 1 to 3 tablespoons water, as needed

Directions

• Put the lentils in a pot with the water and bring to a gentle boil over medium-high heat. Reduce the heat to a simmer and cook, uncovered, until the lentils are tender, 15 to 20 minutes, adding water if the liquid has evaporated and the lentils are still tough. Drain the lentils and set aside to cool.
• Using a vegetable peeler, peel the carrots. Rest the bottom of one of the peeled carrots on a cutting board. Starting at the skinny tip of the carrot, press firmly down the length of the carrot with the vegetable peeler to create thin shavings. Repeat with the remaining carrots. (If you prefer, you can use a mandoline) Add the shaved carrots to a mixing bowl along with the broccoli sprouts and onion.
• To make the dressing, in a separate small bowl, whisk together the tahini, olive oil, agave nectar, lemon juice, salt, and pepper. Add the water, 1 tablespoon at a time, until you reach the consistency of a basic vinaigrette.
• Add the dressing to the bowl with the vegetables and toss to coat. Add the lentils and half of the pistachios and toss again. Sprinkle the remaining pistachios on top and serve immediately.

Sources

http://advances.nutrition.org/content/1/1/8.full  http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3877417/ http://www.medindia.net/news/view_news_main.asp?x=16992 http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3921290/