Health Benefits of Broccoli to Help Reverse Diabetes

Broccoli is known as being one of the world's best super foods. But while everyone knows it's good for you, few know exactly why it's good for you. If they did, perhaps more people would willingly eat it.

In recent years, broccoli has made the headlines regarding three powerful phytonutrients found in the vegetable, enabling broccoli to provide multiple health benefits to various parts of the body. 

Those 3 phytonutrients are:
-- Sulforaphane
-- Indole-3-carbinol (I3C)
-- Diindolylmethane (DIM). 

A University of Warwick team believes sulforaphane could reverse the damage caused by diabetes to blood vessels. It encourages production of enzymes which protect the blood vessels, and a reduction in high levels of molecules which cause significant cell damage.

The Warwick team, whose work is reported in the journal Diabetes, tested the effects of sulforaphane on blood vessel cells damaged by high glucose levels (hyperglycemia), which are associated with diabetes.

The researchers found that sulforaphane activated a protein in the body called nrf2, which protects cells and tissues from damage by activating protective antioxidant and detoxifying enzymes. Sulphurophane helps to protect your body from cancer by removing harmful toxins from your body.

Broccoli, Brussel sprouts, cauliflower, cabbage, and kale of the cruciferous (cabbage) family contain Indole-3-carbinol (I3C) and Diindolylmethane (DIM), phytonutrients that have been found to provide protection from certain cancers. 

Indole-3-carbinol is a member of the class of sulfur-containing chemicals called glucosinolates that is formed from parent compounds whenever cruciferous vegetables are crushed or cooked. Indole-3-carbinol and other glucosinolates (e.g. sulforaphane) are antioxidants and potent stimulators of natural detoxifying enzymes in the body. 

Indole-3-carbinol and other glucosinolates are believed to be responsible for the lowered risk of cancer by increasing the conversion of the bad estrogen (estradiol) to a weaker estrogen (estrone), protecting against breast and prostate cancers. 

I3C promotes "good" hormones, while working against destructive ones. The sulforaphane in broccoli also helps to increase the level of enzymes that block cancer, while the beta-carotene in broccoli transforms into vitamin A within the body, providing an effective antioxidant that destroys free radicals (responsible for weakening the defense of cells).

Diindolylmethane (DIM) improves the breakdown and synthesis of substances in the body by improving the balance of testosterone and estrogen (estradiol). One of the many glucosinolates, sulforaphane, found in broccoli, protects the body against colon cancer. Interestingly, the bioavailability of indoles is increased by light cooking (e.g. steaming).

Other Phytonutrients in Broccoli
Broccoli provides a high amount of vitamin C, which aids iron absorption in the body, prevents the development of cataracts, and also eases the symptoms of the common cold.

The folic acid in broccoli helps women sustain normal tissue growth and is often used as a supplement when taking birth control pills and during pregnancies.

Broccoli contains a high amount of potassium, which helps maintain a healthy nervous system and optimal brain function, as well as promotes regular muscle growth. The potassium in broccoli also aids those battling high blood pressure, while a large amount of calcium helps combat osteoporosis. 

Broccoli contains high levels of chromium, which helps to reduce insulin resistance in overweight people and people with Type 2 diabetes.

The vegetable is also fiber-rich, which enhances the gastrointestinal (GI) tract, as well as helping to reduce blood cholesterol levels. 

Additionally, the health benefits of broccoli have been linked to preventing and controlling the following medical concerns: Alzheimer's disease, diabetes, calcium deficiencies, stomach and colon cancer, malignant tumors, lung cancer, heart disease, arthritis, and even the aging process. 

Grocery Shopping Tips
Always select broccoli that has a deep, dark, green color. The stalks should be firm and not soft.

Yellow and wilted leaves and stalks indicate much loss of nutrient value.
Broccoli is highly perishable.

Do not wash broccoli before refrigerating.

Food Preparation Tips
Some people feel the only way they can stomach broccoli is to smother it with cheese sauce. But there are other ways to prepare it that are tasty.

• Try steamed broccoli with cayenne pepper, garlic or onions
• Try steamed broccoli with orange or yellow bell peppers
• Try steamed broccoli with a small pat of organic butter
• Hide the broccoli in a dish with other ingredients such as a healthy casserole.

Note: For those who don't particularly care for broccoli in its original state, they should try broccoli sprouts. Broccoli sprouts have very little flavor so they won't overpower a salad, which happens to be their most common use. But broccoli sprouts do manage to pack quite a boost to your health. As healthy as broccoli is, the sprouts carry approximately 100 times the benefits of regular broccoli.

Other Health Benefits of Broccoli

 

Blood Pressure: Along with a high amount of potassium, Broccoli also contains magnesium and calcium that help regulate blood pressure.

Bone Health: Broccoli contains high levels of both calcium and vitamin K, both of which are important for bone health and prevention of osteoporosis.

Cancer Prevention: Broccoli contains glucoraphanin, which with the body processes into the anti-cancer compound sulforaphane. This compound rids the body H. pylori, a bacterium found to highly increase the risk of gastric cancer. Furthermore, broccoli contains indole-3-carbinol, a powerful antioxidant compound and anti-carcinogen found to not only hinder the growth of breast, cervical and prostate cancer, but also boosts liver function. 


Digestion Support: Broccoli is high in fiber, which aids in digestion, prevents constipation, maintains low blood sugar, and curbs overeating. Furthermore, a cup of broccoli has as much protein as a cup of rice or corn with half the calories. Broccoli helps the body to get rid of the H. Pylori bacteria. This bacterium is responsible for causing peptic ulcers, esophagitis (inflammation of the esophagus or the food pipe), gastritis (inflammation of the stomach), and also increases the person’s risk of getting gastric cancer.

Eye Health: Studies have shown that the carotenoid lutein helps prevent the development of age-related macular degeneration and cataracts,  Additionally, broccoli is a good source of vitamin A, which protects the retina from damage and is needed to form retinal, the light-absorbing molecule that is essential for both low-light and color vision. 

Heart Health: The carotenoid lutein may also slow down or prevent the thickening of arteries in the human body, thus fighting against heart disease and stoke. The Vitamin B6 and folate in broccoli also reduce the risk of atherosclerosis, heart attack, and stroke.

Immune System: One cup of broccoli bolsters the immune system with a large dose of beta-carotene. Trace minerals, such as zinc and selenium, further act to strengthen immune defense actions. Broccoli also helps the liver detoxify faster and help eliminate free radicals.

Skin Support: Broccoli is helpful in repairing skin damage thanks to the glucoraphanin it contains which helps the skin to detoxify and repair itself.

Vitamin C: One cup of broccoli contains the RDA of vitamin C, an antioxidant necessary for fighting against free radicals. Moreover, vitamin C is an effective antihistamine for easing the discomfort of the common cold. Beta Carotene is another excellent antioxidant that helps eliminate free radicals.

Type 2 Diabetes: Broccoli contains more chromium than any other land vegetable, helping it to reduce insulin resistance and making broccoli one of the key foods to use to fight Type 2 diabetes. In addition, the sulforaphane in broccoli is known to produce enzymes that protect the blood vessels and reduce the cell damage caused by Type 2 diabetes.

Note: There are agencies that claim scientific evidence that broccoli and other cruciferous vegetables lowered the risk for many forms of the disease, such as tumors of stomach, esophagus, lung, oral cavity and pharynx (throat), endometrium , and the pancreas.

Best Vegetable/Fruit Combinations for Juice Detox

Apples, oranges, lemon, and carrots combined are an excellent detox juice and a wonderful source of beta-carotene, Vitamin C, and a natural relief for arthritic pain.

Apples and red cabbage juiced together serve not only as a detox juice, and diuretic, but also as a natural antiviral and antibacterial source.

Apple pear, and a carrot is a great detox juice to help with elimination.

Cantaloupe, honey dew melon, papaya and white grapes juice is another great juice combination that benefits the kidneys. Garnish with a twist of lime.

Lemons and limes with water is one of the simplest and most effect detox juices available. It is a great source of Vitamin C, and is great for the skin. It also purifies the kidneys and liver.

Lemon juice, white grapes, strawberries, and apple (Granny Smith preferred) are a good detox juice and fruit combination benefiting the kidneys as well as the liver and skin.

Lettuce and tomato goes together well not only in a salad, but works wonders as a detox juice. Loaded with nutrients and great for digestive issues, juice together and add a little bit of cucumber and lemon juice to freshen up the taste.

Mango, pineapple and lemon juice combined together are a great tropical combination and are good for the digestive system.

Strawberries, bananas, and peaches (White Peaches preferred) is a great source of potassium and is good for the skin.

Spinach and carrots as a rich vegetable detox juice are an excellent source of antioxidants.

Note: For more details about raw juicing, get the author's Power of Juicing ebook. 

Juicing Preparation and Tips for Detox

Juice cleansing/detox is one of the most effective alternative therapeutic methods to improve your overall health or help your body prevent or fight diseases such as diabetes, heart disease, obesity, cancer, obesity, and other similar systemic diseases.  

Juice cleansing/detox can also be used to help fight and overcome addictions to fast food, caffeine, soda, and other similar processed foods and beverages that contain harmful chemicals that create cravings and addictions.

If possible, only use vegetables, fruits and herbs that are organic or purchased locally to limit your exposure to excess pesticides and other chemicals.

The juice of organic vegetables will not only speed up the process of detoxification, it will flood your body with enzymes, vitamins and minerals for quick absorption....and greatly benefit the immune system.

The juice of organic vegetables is rich in nutrients. As the cells of your body are bathed in these fresh, alkaline vegetable juices, they begin to release acids, which are toxins that can then be removed through the elimination systems of the body i.e. the lungs, kidneys, skin, liver, etc.

Since one of the goals of a cleanse/detox is to help remove chemicals and toxins from your body, you should try to limit your intake of chemicals and toxins from various "dead" processed foods, including wheat, dairy, animal meat, flour, hydrogenated oils, caffeine, and sugar.

To ensure your cleanse/detox program is effective and meets your health needs, use combinations of various vegetables, fruits and herbs.

These include: apples, beets, cabbage, collard greens, carrots, celery, cucumber, dandelion greens, endive, garlic, ginger, kale, lemons, lettuce, parsley, spinach; cilantro, chlorella, spirulina, wheatgrass, cayenne pepper., and red clay All are excellent for cleansing/detox.

Note: If you just want to detox but you don't need to lose any weight, make sure that you are eating macronutrient-balanced meals for breakfast, lunch and dinner. Macronutrient-balanced meals (such as those described by the DTD Super Meal Diet) will also help tremendously with the detox process.

Note: For juice recipes that define specific combinations of vegetables and fruits for specific diseases and ailments, get the author's Power of Juicing ebook.

Also, use organic herbal tinctures to add to your juice to help with the cleanse/detox; and, fiber to help with bowel regularity.

Note: If you’re not able to buy all produce organic, get a fruit and vegetable wash to help rid your produce of pesticide residues, waxes, and other undesirable chemicals.

Juicing Detox Tips

Although it can be tempting to jump into a juice detox (or juice fast), preparation is essential because it affects how you respond to the cleanse.

Some foods can interfere with the liver's ability to detoxify your body, which could impair your detox efforts. Consequently, certain foods, such as coffee, sugar, flour, meat, dairy, alcohol, processed foods, artificial sweeteners, and wheat should be phased out to reduce headaches, cravings, and other withdrawal symptoms. It’s also important to increase your intake of fresh vegetables during the pre-fast.

At least a week before starting a juice cleanse/detox, change your diet to as many raw vegetables and fruits as possible. Ideally, you should be following a plant-based diet such as the Death to Diabetes Super Meal Nutritional Program (refer to Chapters 5, 6, 7, 8, and 9 of the Death to Diabetes book).

First thing in the morning, drink a cup of room temperature or lukewarm filtered water with lemon. Lemon water flushes out body toxins and is extremely beneficial for the body.  

Warm lemon water serves as the perfect ‘good morning drink’, as it aids the digestive system and makes the process of eliminating the waste products from the body easier.  

Warm lemon water prevents the problem of constipation and diarrhea, by ensuring smooth bowel functions. Lemon water also paves the way for losing weight faster, thus acting as a great weight loss remedy.

During the cleanse/detox, drink 48-64 ounces of freshly squeezed juice per day plus 4 to 8 cups of filtered water to flush out toxins from your body. If you If you would like less juice, just dilute the juice with water. However, you must avoid all other beverages (e.g. soda, coffee, milk or tea) and solid foods.

Avoid fried foods and animal products, including dairy. A healthy balanced diet is achievable without these things, and the key to eating clean.

Drink a glass of room temperature or lukewarm water in between each juice to promote elimination.

To optimize the absorption of nutrients, drink each juice slowly rather than gulping it down. Juices should be consumed approximately two to three hours apart. The final beverage of the day should be at least three hours before bedtime.

Get moving! Take walks, jog, do yoga get moving in order to get oxygen into your cells.

Detox involves your whole being: Body: Mind and Spirit. So, take this time to relax, de-stress and reflect on the positives in your life.

Stress can have negative effects on health and can impair detoxification. Allow the mind to rest by incorporating mind/body practices such as diaphragmatic breathing, progressive muscle relaxation, or mindfulness meditation. 

Try to get plenty of rest. Go to bed as early as you can and take naps if possible. Try to get 7-8 hours of quality sleep each night.

If possible, take a mini-vacation while detox juicing -- it will give your body much needed rest and rejuvenation, allowing your body to cleanse internally with ease.

According to Traditional Chinese Medicine (TCM), the liver is associated with anger, the kidneys with fear, and the gallbladder holds frustration. Proponents of juice fasting believe that old emotions may arise and be cleansed from the system as the corresponding organs are cleansed.

Note: If you feel a little sick, do not be alarmed. This is a sign that your body is cleansing. Make sure that your bowels are functioning regularly, and if they are not, be sure to take fiber and use fresh juices to cleanse the bowels. Just take it easy, as it will pass. If your bowels are not open when doing a detox, your body will get clogged and you will have some negative side effects.

Please Note: If you are diabetic, you should wait until your blood glucose has stabilized towards the normal range before starting a juice cleanse. Also, always consult with your doctor, especially if you are taking prescription medications.

If you aren't consuming any fiber during your juice cleanse, it is important to take something that will stimulate your colon and prevent the toxins from being reabsorbed back into the body. Psyllium husk and bentonite clay are excellent for drawing out toxins from the body; as is chlorella powder.

Easing off a juice cleanse is important. It is best to start with raw salads and fruit for a few days, plus maybe some lightly steamed vegetables with organic brown rice.