Broccoli, a close relative of Brussels sprouts, cabbage and cauliflower, is perhaps most well-known for its chemoprotective properties. It’s an excellent source of phytonutrient glucosinolates, flavonoids and other health-boosting antioxidant and anticancer compounds. One of the compounds in broccoli known to have anticancer activity is sulforaphane, a naturally occurring organic sulfur.
Studies have shown sulforaphane supports normal cell function and division while causing apoptosis (programmed cell death) in colon,1prostate,2 breast3 and tobacco-induced lung cancer4 cells, and reducing the number of cancerous liver tumors in mice.5 Three servings of broccoli per week may reduce your risk of prostate cancer by more than 60 percent.6
Its beneficial effects on obesity, Type 2 diabetes and nonalcoholic fatty liver disease (NAFLD) have also been highlighted in a number of studies. Researchers have now identified yet another major health benefit of this cruciferous vegetable: a healthy gut. In fact, researchers suggest broccoli can be very helpful in the treatment of colitis and leaky gut.7,8,9,10 As reported by CBS:11
“The Penn State study was carried out with mice, who were found to be much more capable of tolerating digestive issues than those who weren’t put on a broccoli diet. The scientists added that the results could be a breakthrough for humans, as digestive problems can reportedly lead to other severe issues.”
Broccoli Helps Heal a Leaky Gut
What they discovered is that when you eat broccoli, a compound called indolocarbazole (ICZ) is produced, which catalyzes a healthy balance not only in your gut but also in your immune system, as the two are intricately connected. In this study, 15 percent of the animals’ diet was swapped out for raw broccoli, equating to a human eating 3.5 cups of broccoli per day.
Admittedly, that’s quite a bit of broccoli, but the researchers note you can obtain an equivalent amount of ICZ from a single cup of Brussels sprouts, as they contain three times the ICZ of broccoli. Earlier studies had confirmed that one of the health benefits of broccoli is its ability to quench inflammation, so it makes sense it would be helpful for gastrointestinal (GI) inflammation as well.
Leaky gut is a condition that occurs due to the development of gaps between the cells (enterocytes) that make up the membrane lining your intestinal wall. These tiny gaps allow substances such as undigested food, bacteria and metabolic wastes that should be confined to your digestive tract to escape into your bloodstream.
Once the integrity of your intestinal lining is compromised, allowing toxic substances to enter your bloodstream, your body experiences a significant increase in inflammation. Your immune system may also become confused and begin to attack your own body as if it were an enemy — a hallmark of autoimmunity disorders.
Chronic inflammation in your body can also contribute and/or lead to other health conditions such as arthritis and heart disease. While leaky gut syndrome is primarily associated with inflammatory bowel diseases like Crohn’s and ulcerative colitis and celiac disease, even healthy people can have varying degrees of intestinal permeability leading to a wide variety of health symptoms, and this can be significantly influenced by your diet.
How Broccoli Improves Gut Function
A key component of a healthy gut is having good barrier function to prevent particles from escaping from your intestinal tract into your bloodstream. Receptors located on the lining of your gut wall called aryl hydrocarbon receptors (AHRs) play a vital role in maintaining a well-functioning barrier. One of their primary jobs is to trigger a reaction when toxins are detected.
As mentioned, broccoli and other cruciferous vegetables contain glucosinolate compounds, which are broken down into ICZ and other byproducts during digestion in your stomach. By binding to and activating AHR, ICZ helps boost your immune function and improve the balance of the microbiome in your gut.
The compound sulforaphane also inhibits inflammation by reducing damaging reactive oxygen species (ROS) by as much as 73 percent.12 Sulforaphane is also an immune stimulant,13 so broccoli beneficially influences your immune function in more ways than one.
Interestingly, excessive activation of AHR will have an opposite, detrimental effect. According to the researchers in the featured study, dioxin activates this receptor, but in this case the resulting hyperactivation triggers toxicity. Lead author Gary Perdew, professor of agricultural sciences, said,14 “What we were interested in is: Could you locally activate the receptor naturally at a level that would cause only modest AHR activation in the gut, but not cause systemic activation, which could possibly lead to negative effects?”
The answer, as you may have guessed, is yes, you can — with cruciferous vegetables. Importantly, broccoli and other sulfur-rich cruciferous vegetables also improve detoxification, which is another important factor that influences your health, including your gut health. Broccoli sprouts, in particular, have been shown to help detox environmental pollutants such as benzene.15,16,17 As noted by The World’s Healthiest Foods:18
“… [S]ulforaphane increases the activity of the liver’s phase 2 detoxification enzymes. These enzymes … are well-known for their ability to clear a wide variety of toxic compounds from the body including not only many carcinogens, but also many reactive oxygen species, a particularly nasty type of free radical.
By jump-starting these important detoxification enzymes, compounds in crucifers provide protection against cell mutations … and numerous other harmful effects that would otherwise be caused by these toxins.”
The Importance of Fiber for Healthy Gut Function
Broccoli and other members of this family are also good sources of fiber — another important ingredient for good gut health. Fiber helps nourish your gut microbiome to strengthen your immune function and reduce your risk of inflammatory diseases.19 Fiber also activates a gene called T-bet, which is essential for producing immune cells in the lining of your digestive tract.20
These immune cells, called innate lymphoid cells (ILCs), help maintain balance between immunity and inflammation in your body and produce interleukin-22, a hormone that helps protect your body from pathogenic bacteria. ILCs even help resolve cancerous lesions and prevent the development of bowel cancers and other inflammatory diseases.
How to Get the Most Out of Your Broccoli
Contrary to what you might think, the medicinal qualities of mature broccoli are actually optimized through cooking. Precision is key, however, as there’s a fine line between optimizing its nutrient content and destroying it through overcooking. Here are some tips and guidelines to help you get the most out of your broccoli:
•Adhere to ideal cooking times: Research37 shows steaming mature broccoli spears for three to four minutes will increase the available sulforaphane content by eliminating epithiospecifier protein — a heat-sensitive sulfur-grabbing protein that inactivates sulforaphane — while still retaining the enzyme myrosinase, which converts glucoraphanin to sulforaphane. The latter is important, because without myrosinase, you cannot get absorb the sulforaphane.
Make sure you do not exceed the five-minute mark, as you start losing valuable compounds beyond that point. If you opt for boiling, blanch it in boiling water for no more than 20 to 30 seconds, then immerse it in cold water to stop the cooking process.
•Eat cruciferous veggies with mustard seed powder or other myrosinase-rich food: Eating your cruciferous veggies with a myrosinase-containing food38 such as mustard seed powder, which contains a particularly resilient form of myrosinase,39 will further maximize sulforaphane content. Aside from mustard seed, other alternatives include daikon radishes, wasabi, arugula or coleslaw. Adding a myrosinase-rich food is particularly important if you eat the broccoli raw, or use frozen broccoli.
•Opt for fresh: Ideally, use raw, freshly harvested broccoli whenever possible as frozen broccoli has diminished ability to produce sulforaphane. This is because myrosinase40 is quickly destroyed during the blanching process.41 Broccoli can also lose 80 percent of its glucoraphanin — the precursor of sulforaphane — in the first 10 days after harvest.
•For recipes calling for longer cooking times, chop and wait before cooking: When a cruciferous vegetable is chopped, myrosinase is activated. So, by chopping the food and waiting about 40 minutes, the sulforaphane will have formed, allowing you to cook the food in excess of the recommended three to four minutes of steaming, or 30-second blanching, without risking sulforaphane loss.42
The reason for this is because both the precursor to sulforaphane and the sulforaphane itself are largely resistant to heat. It’s the myrosinase that gets destroyed during cooking, which then prevents the formation of sulforaphane. By allowing the sulforaphane to form before you cook it, you circumvent this chain of events. As an example, if making broccoli soup, blend the raw broccoli first; wait 40 minutes for the sulforaphane to form, then boil it.
A quick note from our founder-
Over the past year, my friend Dave at PaleoHacks has been working on a secret cookbook with world-renowned Le Cordon Bleu chef Peter Servold.
Well, today this new this new incredible Paleo Cookbook is finally available to be shipped right to your door for FREE
That's right -- as a special launch promotion, we're offering our brand new Paleo fat loss cookbook to you for free (Chef Pete lost 60 lbs using these recipes!) -- All you have to do is just cover a small shipping cost (international shipping is a bit more).
Get your FREE copy of Paleo Eats Here. (Grab this today, because we only ordered a small batch of these cookbooks for this freebie promotion, and they will sell out FAST!)
In April, 2009, researchers stunned the medical community when they reported chronic inflammation as the root cause of several major diseases.
See, every year 610,000 people in the U.S. die of heart disease. Cancer claims another 584,000...stroke 130,000...Alzheimer's disease nearly 85,000 — and the list goes on.
Truth is, we now know... chronic inflammation is responsible for 7 out of the top 10 leading causes of death in the United States! Hundreds of studies and scientific reviews prove it.
Fortunately, newer research shows you can prevent-even reverse-most major diseases by "turning off" inflammation. And in our new book, we show you how to do just that.
If you or a loved one is suffering from a debilitating condition-and you"re not sure what the culprit is-now's the time to find out...while you can still do something about it!
--> Grab your FREE copy of this groundbreaking soft cover book today (while supplies still last.)
To begin, I apologize for the dark nature of today's email.
However I promise what you'll discover today will be completely worth it.
Imagine a rotting corpse draped over your body from head to toe...
...suffocating tissue, restricting blood flow, damaging joints and infecting your healthy cells.
Shockingly, that nightmare is a reality for most:
64% of women and 74% of men carry too much body fat according to the National Institutes of Health.
It's choking their organs, assaulting their metabolism and sucking their energy dry.
But here's the worst part:
For most, this bodyfat has become "calorie-resistant":
It's completely unaffected by even the strictest diets... and most intense exercises.
This zombie fat is essentially... "dead tissue".
That's important for those who have 10, 25 or 50 or more pounds to lose...
AND for those who aren't technically overweight, but have what's called "pocket obesity"...
...unsightly patches of fat that cling to specific places, like:
just above your hips, lower belly, where your butt and legs meet... and even arms, neck and face.
However, there's good news:
Obesity researchers have now discovered a "metabolic jumper cable":
It jolts dead bodyfat back to life.
This allows your metabolism to burn it as calories and re-energize your entire body.
First though, here's the #1 reason why bodyfat becomes calorie-resistant:
It lacks blood flow. This has 3 effects:
- Not enough oxygen or nutrients reach fat cells, so they become unresponsive..
- Released fat can't be sent to other tissues to be burned, so fat cells suck it back in...
- 3) Metabolic hormones carrying the "burn calories" message don't reach the fat cell...
All this means one thing:
Your body can't transform into energy, the 135,000+ of calories the average person stores as fat!
You become a metabolic zombie: NO energy to think. NO energy to move. NO energy to motivate.
Update: calorie-resistant bodyfat can be now removed...
The discovery of this "metabolic jumper cable" can now reverse this process:
- It wakes up un-responsive bodyfat with a powerful calorie-burning hormonal jolt....
- It pops open fat cells, sucks out the fat, sending it off before its yanked back in...
- It shuttles fat to your brain, heart, lungs, kidneys - even your bones - to be burned as energy.
Not only do those layers of "zombie fat" start coming off, but your entire body just works better.
Plus, as your whole body burns more calories, those patches of pocket obesity whittle away.
This "metabolic jumper cable" isn't any exercise, machine or pill.
It's a little-known, calorie-burning hormone we all have... just waiting for the right spark to come alive.
It's not thyroid, leptin, ghrelin, insulin, adiponectin, HGH or any other "fat loss" hormone you may know.
And on this next page, you'll find out precisely how to unleash its calorie-burning power:
PS - Studies show that not only can healthy levels of this powerful calorie-burning hormone devour bodyfat and fortify soft muscle, but it can also reduce your risk of diabetes by 53.7%, a heart attack by 83.3% and stroke by 51.4%. Here's more of the scientific proof...
I bet you can’t guess which muscle in your body is the #1 muscle that eliminates joint and back pain, anxiety and looking fat.
This “hidden survival muscle” in your body will boost your energy levels, immune system, sexual function, strength and athletic performance when unlocked.
If this “hidden” most powerful primal muscle is healthy, we are healthy.
d) Hip Flexors
Take the quiz above and see if you got the correct answer!
P.S. Make sure you check out the next page to get to know the 10 simple moves that will bring vitality back into your life!
If you haven't heard of Claude Davis yet do yourself a huge favor and watch this video. He's going to be the talk of 2016.
One of the smartest guys I ever had the pleasure of meeting, Claude set-up a unique system that changed his life forever.
I already tried it myself and let me tell... you I was completely blown away... His surprising tactics could make your life easier and give you the peace of mind you deserve.
Don't just take my word for it... watch his short video and decide for yourself.
Is Bread Really the Staff of Life… or the Stuff of Disease?
For most us, there are few foods more comforting than bread.
Fluffy biscuits, crusty baguettes, flaky croissants… even a simple slice of toast topped with melted butter can taste like heaven.
And that smell… few scents are quite as pleasant as fresh bread baking in the oven.
But there is a lot of confusion as to where bread fits into a healthy diet.
The Bible practically commands followers to eat it: “Give us this day our daily bread…” The government put it at the base of the food pyramid. And for centuries, it has been called “the staff of life.”
Of course, there are some who disagree…
Well-known cardiologist, Dr. William Davis, calls wheat “the perfect chronic poison.”
And for a poison, we sure eat lots of it…
The average American consumes 55 pounds of wheat flour every year, making refined flour the #1 source of calories in the American Diet – a situation that nutrition expert Chris Kresser describes as, “a public health catastrophe.”
So, what is the truth about bread and wheat?
- Is it the perfect poison… or an essential daily food?
- Is “gluten-free” bread better for you than regular bread?
- And can you still eat bread… while maintaining a lean body and optimal health?
The answers to these questions may surprise you!
Be sure to read #5 – the biggest surprise of all!
Recently, Doctor of Naturopathy, weight-loss expert and best-selling Amazon author Liz Swann Miller, creator of the Red Smoothie Detox Factor, revealed 2 of the secrets to easy, steady weight loss. Secrets the big food corporations do their best to hide from us.
Secret #1: Enjoy real food. Don’t fall for the lie that you have to deprive yourself to lose weight.
Secret #2: stop eating out. You will automatically eat less without even noticing.
Then start detoxing your body with tasty, nourishing smoothies that are just as easy on your wallet as they are easy to make.
Because a single day of enjoying Liz’ smoothies demonstrated the radical power of her superfood-packed red smoothies to make me feel incredibly good.
Now prepare yourself for one of the biggest weight loss secrets there is. A secret that, when you use it properly, can transform your body and your health.
You probably know most of us eat too much processed food. What you may not know is that it’s full of toxic chemicals and substandard, dirt-cheap ingredients designed to make you eat more…and force you to gain weight.
Here’s how it works.
“That stuff is just a lot of calories your body can’t use,” Liz told me, “Some are poison. And all these foods are stripped of the anti-oxidants and anti-inflammatories that help your body detox. The result? Your body expends huge amounts of calories to eliminate some toxins—the rest, it stores in your fat to protect you. This is why most people are hungry all the time. They’re not getting energy they need.”
“So… what’s going on with me? Why am I losing weight but not going hungry?”
Liz paused, then dropped the bombshell.
Your body is designed to burn fat. You just have to let it.
“What? I thought we were designed to store fat?!?” We were Skyping and I was practically shouting. Then I heard Liz say…
What good is a fat reserve if you can’t burn it?
Liz continued: “You’re drinking smoothies packed with phytonutrients, anti-oxidants and anti-inflammatories that pull toxins out of you like a tractor beam. Allowing your body to burn those toxin-filled fat stores… and releasing tremendous amounts of stored energy.”
So that’s why I’m losing weight without going hungry.
Watch Liz’ free presentation. It’s packed with revolutionary weight loss information—information that works. Because it’s based on how nature.
Click the button only if you want to wear smaller clothes, breathe easier, move more freely and just plain feel better.
- Which calories help you lose weight…and which ones help you gain it…
- The “diet” foods…some of them vegetables…that lead to weight gain and diabetes…
- The “low-fat” foods that can dramatically increase your risk of cancer.
- And the superfoods that rescue your body from this assault by detoxing you…
Revitalizing your metabolism so you can Shed pounds as well as toxins, renew your body and reset your internal clock by up to 7 years.
Because until now, the Red Smoothie Detox Factor has been available only to Liz’ private clients. But now that she’s perfected it to work for almost everyone, almost every time, Liz is sharing it with rest of us so we can feel better and look better.
Get Red Smoothie Detox Factor before the price goes back up.
Because Liz offers a ridiculously good guarantee. You have 60 days to decide you love the Red Smoothie Detox Factor. If you don’t love it—for any reason, or even no reason at all —Liz will refund your money. 100%. No questions asked.
Sponsored Health Resources
In the years that I've been working on this website project I've come across some amazing resources by some very special people. I'd like to share them with you here.
NOTE: I update these links often so please check back to see what's new!
1) Everyone knows green smoothies are healthy right? Have you heard of a “red” smoothie? If not, check out this story…
2) Forget what you've read about 10-day lemonade cleanses, 7-day detoxes with green juices and Gwyneth's gruel. All you need to do, and this is perfect for Saturday or or anytime really, is a simple 1-day cleanse.
3) This “hidden survival muscle” in your body will boost your energy levels, immune system, sexual function, strength and athletic performance when unlocked.
4) I thought it was virtually impossible for a website to be able to tell me anything even a little bit insightful after only submitting my name and date of birth... I was wrong!
5) Turmeric is amazing. The problem is - It's hard to absorb!
6) Wonder why your stomach still sticks out even though you're hammering the core exercises every day? It's a common myth that bulging belly is due to weak abdominal muscles.
7) Even if you're the most active of athletes, you may still suffer from tight hip flexors due to the amount of time you spend each day planted to a chair.
Enjoy! Let me know how these work out for you. And if you run across anything I've missed please let me know.