- Researchers say broccoli can be considered a superfood.
- Superfoods are rich in nutrients and beneficial to health.
- We already know that the sulfur compounds in broccoli can help prevent disease.
- Now, a new study indicates that broccoli may help gut barrier function in mice.
- A healthy small intestine helps ensure that only good things can pass through its lining.
Broccoli is one of those foods that most people know is good for them and everyone should probably eat a lot more of it.
In fact, according to Sharon Palmer, registered dietitian, author and blogger at The plant-based dietitian — it contains sulfur compounds that act as anti-inflammatory agents and have been linked to a reduced risk of cancer and heart disease.
And now the researchers of Penn State say it could well be considered a superfood. According to them, it has the potential ability to protect the intestinal lining, which, in turn, can help prevent disease.
The authors note that the lining of the small intestine performs the important function of controlling what passes through the body, allowing water and nutrients to pass but keeping undigested food and bacteria out.
Broccoli could facilitate this process because it contains certain molecules capable of binding to receptor sites in the small intestine, thus helping to strengthen the barrier function of the intestinal wall.
The authors say it looks like all cruciferous vegetables could be a beneficial addition to our diet.
A wide variety of vegetables fall into this category, including:
The new studywhich appears in the journal Laboratory Investigation, specifically examined molecules called aryl-hydrocarbon receptor ligands, finding that they were able to bind to aryl-hydrocarbon receptor (AHR) sites in the small intestine of mouse.
Once bound to the receptor, they can affect the functioning of cells in the intestinal wall.
To study the effects of these molecules, the team of scientists fed a group of mice a 15% broccoli diet. They note that this is roughly equivalent to a human consumption of 3.5 cups of broccoli per day.
Control animals were fed their normal diet.
An analysis was then performed on their tissues to see to what extent the AHR was activated. They also looked at the number of different types of intestinal cells and mucus concentrations.
Mice that did not consume broccoli had no AHR activity. This altered their intestinal barrier function, speeding up the passage of food through the small intestine, and reducing the number of goblet cells (cells that secrete mucus) and mucus.
There were also fewer Paneth cells (cells that help maintain balance in the microbiome), lysosomes (cells that break down spent cells and bacteria), and enterocytes (cells that help with nutrient absorption ).
According to the authors, mice that were not fed broccoli had compromised gut health in a way known to be linked to disease.
As a result, they believe that broccoli and other similar foods are natural sources of AHR ligands that can help maintain healthy functioning of the small intestine.
Nutritionist Shereen Jegtvigwho co-wrote “Superfoods for Dummies” and teaches at the University of Bridgeport in Connecticut, said superfoods are nutrient-dense foods that are believed to be especially beneficial to health and well-being.
“They are generally high in antioxidants, vitamins, minerals and other nutrients that are important for maintaining good health and preventing disease,” she explained, noting that several examples of superfoods include berries, leafy greens, nuts and seeds, whole grains, fish. , and legumes.
Jegtvig said broccoli is considered a superfood because it’s packed with nutrients essential for good health.
“It is an excellent source of vitamins C and K, fiber and folate. It also contains phytonutrients, such as sulforaphane, which have been shown to have anticancer properties,” she explained.
“Plus, broccoli is low in calories and high in water, making it a great choice for anyone looking to maintain a healthy weight,” Jegtvig says.
Palmer said she advises eating cruciferous vegetables like broccoli at least a few times a week.
“Broccoli also fits well into many cultural diets…from Mediterranean eating habits to Asian eating habits,” she added, “and these vegetables are economical, versatile and delicious for all ages.”
Finally, Palmer noted that for those who consume more plant-based foods, broccoli can be an excellent source of plant-based calcium.