Blueprint Super Veggie: 4 Tips for Maximum Nutrition (Bryan Johnson Inspired)

We all know vegetables are essential for a healthy diet, but did you know there are ways to maximize their nutritional benefits? Here are 4 science-backed tips to ensure your Super Veggie reaches its full potential:

Unlock the Power of Sulforaphane

Cruciferous vegetables like broccoli and Brussels sprouts are rich in sulforaphane, a powerful compound with potential health benefits like:

• Cancer Prevention: Studies suggest sulforaphane may have properties that help protect cells from damage and inhibit cancer cell growth ¹.
• Detoxification Support: Sulforaphane may help activate enzymes in the body that aid in removing harmful toxins ².
• Anti-inflammatory Effects: Research suggests sulforaphane may play a role in reducing inflammation, which is linked to various health concerns ³.

Studies suggest waiting 40 minutes after chopping these veggies before cooking allows an enzyme reaction to occur, significantly increasing sulforaphane levels⁴.

Steaming for Nutrient Preservation

While boiling vegetables is a common method, steaming offers a superior alternative. Steaming helps retain heat-sensitive vitamins and minerals like vitamin C, which can be lost in boiling water.

Fresh Lime for Flavor and Function

A squeeze of fresh lime not only brightens the flavor profile of your veggies, but also provides a healthy dose of vitamin C. Vitamin C is a powerful antioxidant that supports immune function and overall health.

Taming the Spice of Garlic

Garlic boasts a range of health benefits, such as:

• Heart Health Support: Research suggests garlic may help improve blood flow and lower blood pressure by relaxing blood vessels ⁵.
• Immune System Boost: Garlic's allicin compound may have properties that fight off bacteria and viruses, potentially reducing the severity and duration of common illnesses ⁶.
• Cholesterol Management: Studies indicate garlic may help lower LDL ("bad") cholesterol levels while maintaining HDL ("good") cholesterol ⁷.

But its raw form can be quite pungent. To unlock its nutritional value while mellowing the strong flavor, ensure your garlic is well cooked. Steam or boil for at least 7 minutes.

Limited Time Doesn't Have to Limit Your Veggie Intake.

As always, we understand that time constraints are a reality, if you don’t feel like doing all of this, we will do it for you. Our ready-made and pre-packaged Super Veggies are prepared with these principles in mind, offering a convenient and nutrient-rich option.

Glab a box of Super Veggie and Nutty Pudding

Footnotes

1. Sulforaphane benefits: How broccoli and Brussels sprouts may help reduce your cancer risk (https://www.mdanderson.org/publications/focused-on-health/sulforaphane-benefits--how-leafy-veggies-like-broccoli-and-bruss.h13-1593780.html) ↩

2. Broccoli sprout extract induces detoxification-related gene expression and attenuates acute liver injury (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4572790) ↩

3. The Integrative Role of Sulforaphane in Preventing Inflammation, Oxidative Stress and Fatigue: A Review of a Potential Protective Phytochemical (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7346151) ↩

4. How to Cook Broccoli (https://nutritionfacts.org/blog/how-to-cook-broccoli) ↩

5. Garlic supplementation increases peripheral blood flow (https://pubmed.ncbi.nlm.nih.gov/14711458) ↩

6. How Garlic Fights Colds and the Flu (https://www.healthline.com/nutrition/garlic-fights-colds-and-flu#TOC_TITLE_HDR_6) ↩

7. Stanford study drives stake through claims that garlic lowers cholesterol levels (https://med.stanford.edu/news/all-news/2007/02/stanford-study-drives-stake-through-claims-that-garlic-lowers-cholesterol-levels.html) ↩