Are You Getting Enough (Broccoli)?

Here's the science bit: "Activation of NF-E2-related factor-2 reverses biochemical dysfunction of endothelial cells induced by hyperglycemia linked to vascular disease." [Diabetes (Journal), 4th Aug 2008].

This means nothing to me either, so don't despair! It took translation by the BBC on 5th Aug for me to realise that my addiction to broccoli may be even more beneficial than I had realised (I get concerned looks in the supermarket as I could single-handedly cause a local shortage!): "Broccoli may undo diabetes damage."

This fascinating study looked at the phytochemical, sulforaphane. It appears to help produce enzymes that protect blood vessels by reducing tissue damaging substances triggered by high blood sugar. It also appears to activate genes that regulate protective antioxidant and detoxifying enzymes in the body.

Vascular disease is a major complication of diabetes, leading to heart disease, stroke, kidney failure, damage to small vessels of the eye (resulting in blindness) and reduced circulation to extremities (sometimes requiring amputation).

Of course we're heard loads about the benefits of broccoli and for good reason. In 2006, another broccoli compound was found to help boost genes that prevent damaged genetic information from being passed on to future generations of cells, thereby offering potential reduction in cancer risk. In 2007, a nutrition study of men who had prostate cancer showed that a weekly serving of broccoli cut risk for the aggressive form of the disease by 45 percent. In 2008, researchers found in an animal study that sulforaphane in broccoli protects the heart from damage when it is deprived of oxygen (such as what occurs when a coronary artery is blocked by a clot).

What makes the diabetes study so compelling is that it seems to actually identify mechanisms triggered by sulforaphane in broccoli that may allow an actual reversal of high blood sugar damage.

All of the studies point out the need for generous servings of vegetables and fruit on a daily basis - the general mantra is '5 a day' but aim to double that! You really can't go wrong with veggies so get chopping and load up those plates!

Even if you're not as enthusiastic about the appeal of broccoli as I am you can get similar benefits by including 'related' veg - Broc (my affectionate term, we're pretty close now...) is a member of the Brassica group in the mustard family - here's a few alternatives you can start to include in your 10 a day habit:

Root vegetables -- swede, turnips, kohlrabi
Leafy vegetables -- cabbage, Brussels sprouts, kale, rapini, collard greens, bok choy, napa (Chinese cabbage), mustard greens
Flowers -- cauliflower, broccoli, broccoflower
Seeds -- mustard seed and sprouts

We really are what we eat - the question is, do you rate yourself highly enough to feed your body with vibrant goodness, or are you happy to chuck in any old junk and get by?

I know what I'm doing! Broccoli all the way... (Plus lots of other lovely veggies, plenty of lean protein, eggs, fish oils, nuts, oats, sweet potatoes, berries and other fruits and the odd glass of vin rouge and super-dark chocolate of course...).