Broccoli
A cruciferous vegetable with 3.7 mg spermidine per 100g.
Also known as: broccoli sprouts
Active Compounds
Bioactive compounds found in Broccoli, based on research from longevity science.
- Sulforaphane
Source: How Not to Age
- Nicotinamide Mononucleotide
Broccoli is one of the most concentrated NMN food sources
Source: How Not to Age
- Glucosinolates
Broccoli has glucosinolates which helps in reduction of colonic inflammation
Source: Nutrition, Food and Diet in Ageing and Longevity
- Indole-3-Carbinol
Indoles indole-3-carbinol and 3,3'-diindolylmethane found in broccoli, cauliflower, white cabbage, Brussels sprouts target mTOR/PI3K
Source: Nutrition, Food and Diet in Ageing and Longevity
- Vitamin C
Packed with cancer-fighting and anti-aging compounds, fiber, and vitamins C and K
Source: The Young Forever Cookbook
- Vitamin K
fiber, and vitamins C and K
Source: The Young Forever Cookbook
Health Benefits
Health conditions and aging processes that Broccoli may influence, based on the source research.
Protects Against
- DNA DamageOne stalk a day
Significantly reduces DNA damage from cigarette smoke
Source: How Not to Age
- Influenzaabout 4 oz broccoli sprouts
~4oz broccoli sprouts reduced flu viral load and inflammation vs alfalfa sprout placebo in smokers
Source: How Not to Age
- Prostate cancer
Combinations of tomato and broccoli enhance antitumor activity
Source: How Not to Age
- Lung Cancer
Cruciferous-vegetable compounds stunted cancer cell creep when dripped onto lung cancer cells in a petri dish.; Cruciferous vegetable compounds stunted lung cancer cell migration in a petri dish, suggesting potential to suppress metastatic spread.
Source: How Not to Die
- Breast cancerquarter-cup broccoli sprouts per day
Sulforaphane suppresses the ability of breast cancer stem cells to form tumors. Cruciferous vegetables boost detox enzymes that neutralize cooked-meat carcinogens.
Source: How Not to Die
Reduces Risk Of
- Prostate cancer
10% broccoli diet reduced prostate cancer tumors by 42% in rats; combined with tomato, more than half
Source: How Not to Age
- Cancer
Broccoli for cancer prevention, DNA damage prevention, immune boost, and liver detox
Source: How Not to Die
Improves
- Insulin resistance
Adding broccoli to mashed potatoes cut insulin response by about 40% within first 30 minutes; not a fiber effect
Source: How Not to Age
Biological Mechanisms
How Broccoli works at a cellular level.
- PromotesBoosts Natural Killer Cell Activity
A few days of broccoli sprouts increased natural killer cell granzyme B production
- SupportsActivates immune cells lining the gut
Broccoli contains compounds necessary for the maintenance of the body's intestinal defenses, able to rally immune system foot soldiers.
- SupportsDetoxification Enzyme Induction
Brussels sprouts and broccoli boost liver detox enzymes. People eating them clear caffeine and meat carcinogens more quickly.
- SupportsBoosts immune function
Broccoli contains compounds that activate Ah receptors on intestinal immune cells, rallying the body's immune foot soldiers.
- PromotesBinds bile acids in the gut, helping lower cholesterol
Steam cooking significantly improves in vitro bile acid binding of collard greens, kale, mustard greens, broccoli, green bell pepper and cabbage (Kahlon et al. 2008)
- PromotesReduces DNA Damage
Broccoli for DNA damage prevention
- PromotesActivates Nrf2
Coffee, broccoli and spices are strong inducers of electrophile response element-dependent transcription (Nrf2 pathway).
- SupportsImproves Gut Microbiota
Broccoli-family vegetables can boost immune function.
- PromotesSupports Immune Function
this simple vegetable can help build a strong immune system and keep your memory sharp
Dosage Recommendations
Specific amounts mentioned in the research literature.
- One stalk a dayfor DNA Damage
Significantly reduces DNA damage from cigarette smoke
Source: How Not to Age
- about 4 oz broccoli sproutsfor Influenza
~4oz broccoli sprouts reduced flu viral load and inflammation vs alfalfa sprout placebo in smokers
Source: How Not to Age
- 1 stalk per dayfor DNA Damage
Smokers eating a single stalk of broccoli a day suffered 41 percent fewer DNA mutations in their bloodstream over ten days.; Broccoli-eating smokers suffered 41% fewer DNA mutations in their bloodstream over 10 days compared to broccoli-avoiding smokers.
Source: How Not to Die
- 3 cups dailyfor Detoxification Enzyme Induction
Brussels sprouts and broccoli boost liver detox enzymes. People eating them clear caffeine and meat carcinogens more quickly.
Source: How Not to Die
- quarter-cup broccoli sprouts per dayfor Breast cancer
Sulforaphane suppresses the ability of breast cancer stem cells to form tumors. Cruciferous vegetables boost detox enzymes that neutralize cooked-meat carcinogens.
Source: How Not to Die
Tips & Recommendations
Add mustard powder to cooked or frozen broccoli to restore sulforaphane
Source: How Not to Die
Recipes with Broccoli
Sources
- How Not to Age
- Nutrition, Food and Diet in Ageing and Longevity
- The Young Forever Cookbook
- How Not to Die
- The How Not to Age Cookbook