Broccoli – The Favorite Vegetable Among Bodybuilders – But Why? – Part 1

When I started bodybuilding, I asked the athletes there what the best vegetable was. Almost in unison, they replied: BROCCOLI

Naturally, one is inclined to pass on such a unanimous statement to the next generation of athletes. However, I’m the kind of person who wants to know, first, why broccoli has such an outstanding reputation, and second, whether it truly lives up to that reputation.

I’ve been exploring exactly these questions today, and I’d now like to share with you, dear readers, what I’ve discovered.

 

Broccoli

Broccoli is a vegetable plant from the cruciferous family, botanically closely related to cauliflower. Broccoli is native to Asia Minor. In Europe, it grows mainly in the western Mediterranean region (Italy). Broccoli grown in Germany is available from about June through October. Broccoli has a growing season of 14–15 weeks. Either just the florets or the florets with stems are harvested and eaten. The stems of the plant are usually removed before consumption. Broccoli is typically deep green to blue-green. Rarely, there are also yellow, purple, or white varieties.

 

The Big Broccoli Comparison 

Macronutrients

Broccoli is not exactly what you’d call a calorie bomb. With a maximum of 28 kcal per 100 g, broccoli is a vegetable with very low calorie density and a correspondingly high water content, making it excellent for providing at least short-term satiety as part of a diet. Another helpful factor is its relatively high fiber content—about 3 g per 100 g—compared to its calorie count.

Side Note: Satiety

When it comes to satiety, it’s important to note that our stomach sends out hunger or satiety signals depending on how strongly both so-called mechanoreceptors and chemoreceptors are stimulated. Mechanoreceptors respond to the stretching of the stomach wall, which occurs here due to broccoli’s high volume. Chemoreceptors, however, respond to the energy content of the food entering the stomach; that is, they will not signal satiety based on broccoli alone.

Broccoli does not provide complete, long-lasting satiety!

Broccoli is very low in fat. Proteins and carbohydrates are present in similar proportions, but only in small amounts. The majority of the carbohydrates consist of glucose and fructose. Both are present in roughly the same ratio, thus ensuring good utilization of the fructose. Despite the simple sugars it contains, there’s no need to worry about significant insulin spikes even when consuming large amounts of broccoli. 400 g of broccoli provides just 8 g of simple sugars. This amount does not lead to a significant rise in insulin levels, and 400 g of broccoli is a large serving of the vegetable.

Conclusion:
Broccoli is a low-calorie food that is ideal for all types of low-fat and low-carbohydrate diets.

 

Vitamins

Broccoli contains significant amounts of vitamin C, vitamin B3, vitamin B5, and vitamin E. The highest concentrations are found in fresh broccoli, followed by frozen and cooked varieties.

It’s very noticeable that canned broccoli suffers enormous vitamin losses. I attribute this partly to the processing, partly to the leaching of water-soluble vitamins, and partly to the degradation of vitamin content during storage.

Broccoli does not contribute to the intake of vitamins B7, B12, and D.

Conclusion:
Broccoli provides many beneficial vitamins. Fresh broccoli is preferable to canned broccoli in terms of vitamin content.

 

Minerals

Broccoli is actually a low-sodium vegetable. Canned broccoli contains higher amounts of sodium, as it is added for preservation purposes. Broccoli contains high amounts of potassium and iron, as well as moderate amounts of zinc and calcium. Here, too, one can observe how the mineral content decreases from fresh to frozen and cooked to canned broccoli.

The high potassium content relative to the low sodium content is one of the possible reasons why bodybuilders might prefer broccoli as a vegetable. A potassium-dominant ratio of the two minerals results in a higher degree of intracellular water retention and a lower amount of extracellular water.

Conclusion:
Broccoli makes an important contribution to the daily intake of minerals. The ratio of sodium to potassium is possibly one of the reasons for this vegetable’s leading role in bodybuilding.

Advantages of Frozen Vegetables

Although nutrient analyses show that fresh broccoli contains the highest amounts of micronutrients, I would like to point out that this can change during storage and shipping in favor of frozen broccoli. When flash-frozen, micronutrients are optimally preserved, whereas fresh broccoli can be exposed to micronutrient-destroying factors such as light or heat.

My opinion, therefore, is that frozen vegetables are preferable to fresh vegetables in terms of micronutrient content.

 

Other Compounds

Broccoli contains valuable phytochemicals such as flavonoids and glucosinolates. Glucosinolates, in turn, contain indoles such as isothiocyanates—3-methylsulfinylpropyl isothiocyanate, 3-butenyl isothiocyanate, allyl isothiocyanate, and 4-methylsulfinylbutyl isothiocyanate, which are believed to have anticarcinogenic potential, as well as 3,3-diindolylmethane (DIM), which we’ll discuss in more detail later.

Interesting fact:
When it comes to the glucosinolate content in broccoli, other vegetables in this group can certainly hold their own.

 

One particularly interesting compound found in broccoli is called sulforaphane (SUL). It has strong antioxidant properties. I’d like to tell you a little more about it later.

Conclusion:
Like most plants, broccoli also contains countless beneficial phytochemicals.

 

Broccoli, I3C, and Cancer

I3C

The phytochemical indole-3-carbinol (I3C) found in broccoli is converted in the body into 3,3-diindolylmethane (DIM).

Scientists at Ohio State University found that I3C can stand in the way of cancer cells, thereby preventing them from spreading unchecked. The spread of cancer cells is inhibited by removing excess Cdc25A molecules. Cdc25A is responsible for cell division and proliferation in the body. When levels are elevated, cancer cell growth and the number of cancer cells also increase.

Breast Cancer

The effects of I3C were tested on breast cancer cells, among other things. Animal studies showed a reduction in breast tumor size of up to 65%. In the study, dietary supplements containing active I3C components were administered. However, scientists are relatively certain that similar effects can occur when consuming broccoli, Brussels sprouts, or cauliflower, and that these effects also apply to humans

Cervical Cancer

In a study of patients with cervical cancer, regression of the disease in its early stages was observed in 50% of cases associated with I3C intake, whereas this did not occur in control groups. I3C therefore likely serves as a preventive measure against cervical cancer.

Transplacental Carcinogenesis

Animal studies have shown that the administration of I3C both protects expectant mothers and prevents the process of transplacental carcinogenesis. In this process, cancer develops due to carcinogenic factors that are transmitted from the mother to the unborn child via the placenta. Taking I3C can therefore protect children from types of cancer that can occur even at an early age.

Interesting fact:
Alzheimer’s disease is also associated with elevated levels of Cdc25A, meaning that frequent consumption of broccoli can reduce the risk of developing the disease in this context as well.

Conclusion:
I3C in broccoli has enormous anticarcinogenic potential!

 

Broccoli, Sulforaphane, and Cancer

Cruciferous vegetables such as broccoli, Brussels sprouts, and Chinese cabbage contain not only I3C but also an active compound called sulforaphane. This phytochemical possesses strong antioxidant properties. The difference from antioxidants such as vitamins C or E is that sulforaphane does not directly neutralize free radicals but rather activates so-called Phase II enzymes. This process triggers sustained antioxidant mechanisms in the body that promise a powerful effect.

Sulforaphane possesses strong anticancer properties, particularly against cancers such as prostate or colorectal cancer, by inducing the death of cancer cells (apoptosis) in its presence. In experiments with cell cultures and laboratory animals, it was found that both blood vessel formation within the tumor and tumor growth are inhibited. According to a Canadian study, a high intake of broccoli may also protect against metastasis.

Sulforaphane can also be used against bacterial strains that have already developed resistance to common antibiotics (e.g., Helicobacter pylori) and are known to cause ulcers and tumors.

Prostate Cancer

The effect of sulforaphane on prostate cancer has been confirmed by Victoria, Ph.D., a cancer specialist in Toronto. Regular consumption of leafy vegetables has been shown to reduce the risk of developing prostate cancer.

Pancreatic Cancer

According to the University Hospital in Heidelberg and the German Cancer Research Center, sulorafan can make tumor stem cells in pancreatic tumors vulnerable and thus treatable.

Sorafenib and Suloraphan

Sorafenib is a cancer drug used to treat advanced liver and kidney cancer. It also appears to be effective against cancer stem cells in pancreatic tumors. The active ingredient reduces the resistance of tumor stem cells. The combination with sulforaphane, which is found in broccoli, has proven to be particularly effective. Unfortunately, cancer cells appear to develop resistance to sorafenib quickly. This is linked to the activation of a signaling pathway called NF-kappa B. Suloraphan appears to be able to block this signaling pathway and thus enhance the effect of sorafenib. When used in combination, cancer cells were no longer able to re-establish themselves. Furthermore, in laboratory tests, the ability of cancer cells to metastasize was eliminated.

Conclusion:
A diet rich in sularophan aids in cancer prevention and can also be used in cancer therapy.

Sulforaphane and Lung Diseases

Sulforaphane, found in broccoli, appears to be able to increase the activity of the NRF2 gene in human lung cells, thereby providing better protection for the cells against toxic influences. NRF2 activity is significantly reduced in smokers, which is why smoking often leads to chronic obstructive pulmonary disease (COPD). Sularophan is able to raise these levels again.

To reap the full benefits of broccoli’s cancer-fighting properties, the vegetable must be purchased very fresh and prepared gently. Eating broccoli sprouts promises the greatest benefits. They contain about 20 to 50 times the amount of sulforaphane found in broccoli itself.

Broccoli sprouts are available at organic grocery stores or from organic seed mail-order companies. The seeds are soaked in water, then allowed to sprout, and are ready to eat after a few days. They should not be heated. A sprout box is ideal for preparing them; it also prevents the sprouts from molding.

Recommendations regarding portion size suggest consuming sprouts from about 1 tablespoon of seeds (or 70 g per day) three times a week. In addition, several servings of broccoli, cauliflower, or Brussels sprouts should be eaten each week. It’s important not to expose either the sprouts or the vegetables to excessive heat during any preparation.

Interesting fact:
The proteins in broccoli sprouts appear to protect against inflammation and DNA damage.

Conclusion:
Broccoli sprouts are an effective way to obtain anticarcinogenic substances. However, regular consumption of broccoli vegetables also offers benefits.

Side Note: EHEC

When it comes to broccoli sprouts, the EHEC outbreak—which occurred not too long ago—immediately came to mind. Along with Spanish cucumbers and tomatoes, broccoli sprouts in particular were suspected of carrying the virus and causing severe gastrointestinal infections. After extensive investigations, there is no longer a general risk classification, nor are there any recommendations to avoid certain foods. Cooked foods are safe, as the EHEC virus is killed at temperatures of 70 degrees or higher; however, this conflicts with our goal of consuming foods largely raw to maximize the intake of phytochemicals. Public health authorities advise consumers to thoroughly wash or peel fresh vegetables and to store them in a cool place. In addition, people should wash their hands several times a day, especially if they have been or are currently in public places.

 

Summary

In Part 1, I examined the nutrients in broccoli. It is clear that broccoli is low in calories and high in micronutrients, making it more suitable for a low-calorie diet than for the bulking phase of a hardgainer.

In addition to its nutrients, broccoli—like other cruciferous vegetables—contains a number of very interesting phytochemicals with enormous anticarcinogenic potential. Anyone wishing to maximize their intake of these compounds should include broccoli sprouts in their diet in addition to broccoli itself. According to current reports, this type of sprout no longer poses a risk regarding EHEC.

In Part 2, I’d like to discuss a supplement called DIM. DIM is actually produced in the body from I3C when broccoli is consumed and is the active substance there.

Finally, I’ll discuss the use of broccoli in sports. Is broccoli a natural testosterone booster?
Part 2 will cover these and other facts about broccoli.

 

Best regards
, Holger Gugg

www.body-coaches.de