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The Best Detox

As detailed in my 3-minute video The Best Detox, there’s lots of talk these days about detoxing, but talk is cheap—our liver is actually doing it, all day, every day. If we want to detoxify our bodies, the best thing we can do is to boost our liver’s own detoxifying enzymes, and one of the most potent such inducers is a phytonutrient called sulforaphane. So where do we find this stuff?  Broccoli, which produces more than any other known plant (with the silver going to kohlrabi and bronze to cauliflower; broccoli raab, on the other hand, produces about 500 times less than broccoli).

Broccoli is an exceptional source of sulforaphane, but the surprising thing is that there’s none actually in the vegetable—until you bite it. You know those chemical flares, or glow sticks, where you snap them and chemicals in two different compartments mix and set off a reaction? Broccoli does the same thing. In one part of the cell it keeps the enzyme myrosinase, and in another part it keeps something called glucoraphanin. There is no sulforaphane, which is what we want, anywhere in broccoli—not until some herbivore starts chewing on it. At that point, plant cells get crushed, the enzyme mixes with the glucoraphanin, and sulforaphane is born.  And the herbivore is like, “Ew, this tastes like broccoli!” and runs away. The plant uses this as a defense against nibblers and noshers. Little did broccoli count on a little lemon juice and some garlic—maybe a little tahini dressing? It’s our counterattack.

A similar enzymatic “glow stick” reaction happens in garlic. But the enzymes in both these cases are inactivated by cooking, so there’s a secret to preserving the benefits. That’s the topic of my NutritionFacts.org video pick featured above.

Broccoli sprouts are even healthier, and can be a cost-effective way to eat on the cheap if you make your own. That’s the subject of my 2-minute video Biggest Nutrition Bang for Your Buck, in which broccoli sprouts beat out purple cabbage (Superfood Bargains) for the most one could get nutritionally for one’s money. Another good cost-saving tip can be found in Are Goji Berries Good For You?.

Can you overdo it? Yes, four cups of broccoli sprouts a day may exceed the safe dose of sulforaphane, for example. See Liver Toxicity Due to Broccoli Juice? and How Much Broccoli Is Too Much? There is also the issue of the goitrogenic compounds in raw cruciferous. See Overdosing on Greens. We can also drink too much tea (see Overdosing on Tea), eat too much of the spice turmeric (see Oxalates in Cinnamon), too much of the seaweed kelp (see Too Much Iodine Can Be As Bad As Too Little), and overdo coffee when pregnant (see Caffeine During Pregnancy). And in a nod to my Care2 post Stomach Staples or Healthy Kitchen Staples, I relate a cautionary tale of gastric bypass surgery in The Dangers of Broccoli?

In health,
Michael Greger, M.D.

Image credit: Socrates1983

Related:
Which Vegetables Are Healthier Cooked?
How Much Nutrition Do Doctors Know?
Arsenic in Chicken & Brown Rice Syrup

Read more: Diet & Nutrition, Eating for Health, Food, Health, Natural Remedies, Raw, Videos, Videos, Videos, , ,

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Dr. Michael Greger

A founding member of the American College of Lifestyle Medicine, Michael Greger, M.D., is a physician, author, and internationally recognized speaker on nutrition, food safety, and public health issues. Currently Dr. Greger serves as the Director of Public Health and Animal Agriculture at The Humane Society of the United States. Hundreds of his nutrition videos are freely available at NutritionFacts.org.

64 comments

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7:04AM PDT on May 17, 2013

Thank you for sharing.

12:30PM PST on Mar 5, 2013

Thank you.

1:41AM PST on Mar 1, 2013

I've got broccoli in a bag of frozen mixed veg, which I just nuke in the microwave and serve with some fish. Lovely!

12:06PM PST on Feb 28, 2013

YES YES YES

6:02AM PST on Feb 28, 2013

Great! Thanks!

3:14AM PST on Feb 28, 2013

Let's adopt a healthy lifestyle

10:04AM PST on Feb 27, 2013

I'll start detoxing tomorrow...

11:42PM PDT on Aug 31, 2012

Nice ideas

2:55PM PDT on Aug 30, 2012

That is crazy, crazy good I love brocolli

1:14PM PDT on Aug 17, 2012

I'll make sure I pick up extra Broccoli next time I shop. Thank you

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Disclaimer: The views expressed above are solely those of the author and may not reflect those of
Care2, Inc., its employees or advertisers.

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