How Broccoli Benefits Prostate Health and Aids in Cancer Prevention

Nutritional Profile of Broccoli

Before we jump into broccoli prostate health benefits, we need to look at its nutritional profile. According to the USDA (U.S Department of Agriculture), 100 grams of broccoli contains:

• Calories: 34
• Total fat: 0.4 g (saturated fat 0 g)
• Cholesterol: 0 mg
• Sodium: 33 mg
• Potassium: 316 mg
• Total carbohydrate: 7 g (dietary fiber - 2.6 g, sugar – 1.7g)
• Protein: 2.8 g
• Vitamin C: 148% of the Daily Value (DV)
• Iron: 3% of the DV
• Vitamin B6: 10% of the DV
• Magnesium: 5% of the DV
• Calcium: 5% of the DV

How Broccoli Supports Prostate Health

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Broccoli is rich in natural plant chemicals known as glucoraphanins, which the body converts to isothiocyanates.

Thanks to these chemicals, broccoli benefits prostate health in various ways such as interrupting inflammation-causing pathways and eliminating cancer-causing toxins.

The prostate, which is a small gland located in front of the rectum, often enlarges as men age causing a condition known as benign prostatic hyperplasia (BPH).

This condition causes difficulty in urinating, straining to urinate, and sudden urges to urinate. Taking broccoli for prostate health may help reduce inflammation, providing relief for these BPH symptoms.

Broccoli’s Role in Cancer Prevention

Cancer manifests as abnormal cells growing rapidly and is often associated with oxidative stress. As we have learned, broccoli may help prevent cancer owing to its ability to expel carcinogenic toxins.

Broccoli has a high amount of sulforaphane, a phytochemical with cancer-fighting abilities that have been linked to reducing the risks of breast cancer, colon cancer, oral cancer, and prostate cancer.

Apart from sulforaphane in broccoli, other beneficial components include:

• Glucosinolates – these are sulfur-containing chemicals that protect the body against inflammatory diseases and deactivate cancer enzymes.
• Carotenoids – these are antioxidants that combat free radicals thus preventing diseases and enhancing the immune system.
• Folate – also referred to as vitamin B9, it works to promote cell function and growth.
• Flavonols – these are a group of flavonoids abundant in fruits and vegetables. They help reduce vascular diseases.
• Vitamin C – this vitamin helps protect the cells against free radicals.
• Dietary fiber – helps to lower cholesterol levels and improves bowel movements.

Scientific Studies on Broccoli and Prostate Cancer

While broccoli cancer prevention is widely discussed, does science support it? Yes, there are studies that support this claim. Here are some of these studies:

A 2017 study published in the Journal of Current Developments in Nutrition fed mice with a broccoli sprout diet to establish whether it suppresses prostate cancer.

The study found that broccoli sprout intake was associated with a decline in prostate cancer occurrence and HDA3 (histone deacetylase) protein expression in the prostate.

Another study published in the International Journal of Molecular Sciences, that sulforaphane is a phytochemical with anticancer properties.

This chemical compound when used to treat carcinoma cells, reduced their viability by 40 to 60% and inhibited the proliferation of the cells.

Additionally, a clinical trial by Cancer Research UK subjected 61 men with early prostate cancer to a diet with sulforaphane in broccoli to find out its effect on prostate cancer cells.

20 men (group 1) were given regular broccoli soup, 23 men (group 2) were given soup with high glucoraphanin, and 18 men (group 3) were given soup with extra high glucoraphanin. The research concluded that broccoli soup with extra glucoraphanin did affect cell changes and may help stop cancer from growing.

Incorporating Broccoli into Your Diet

Now that you have understood broccoli's anti-cancer properties, how to incorporate it in your meals is key. Broccoli can be eaten as is or incorporated with other foods such as soups. You can prepare broccoli in the following ways:

• Blanching: boiling removes up to 90% of the nutrients. In a pot, boil water and add salt. Cook broccoli florets for about 1 ½ minutes then immediately transfer them to an ice bath. This will stop the cooking process and will preserve the color, flavor, and nutrients of broccoli. As for broccoli stems, you can leave them for longer until they are tender.
• Stir-frying: heat oil in a skillet over high heat, add broccoli, and fry for about 5 minutes or until it turns bright green.
• Roasting: preheat the oven to 425F for about 5 minutes. On a foil-lined baking sheet, arrange broccoli in a single layer. Coat it with oil and season with salt. Roast for about 20 to 25 minutes. Once it is crunchy and caramelized, it is ready to serve.
• Microwaving: in a microwavable dish, add 3 tablespoons of water. Put broccoli in the dish, cover the dish with a plate, and microwave (on high) for 3 to 4 minutes. If it's tender, it's ready.
• Raw: other than these cooking styles, you can eat your broccoli raw with a side of salad dressing.

Other Cruciferous Vegetables for Prostate Health

Cruciferous vegetables such as bok choy, Brussels sprouts, cabbage, cauliflower, and kale are considered beneficial for prostate health.

Packed with antioxidants, phytochemicals, vitamins, and minerals, these vegetables are claimed to help prevent cancer cell growth.

Studies in the AAPS journal attribute the protective activity of cruciferous vegetables to metabolic products of glucopharanin, sulforaphane, and indole-3-carbinol.

These metabolic products have been established to modulate the activity of enzymes controlling the epigenetic status of prostate cancer cells.

According to this study, cruciferous vegetables for prostate cancer have solid evidence to show that they work.