The best vegetable for metabolic health, according to an endocrinologist

 Of course your incompetent? doctor hasn't had the dietician create any form of diet protocol for you, right? So this won't show up in your hospital food or your suggested diet at home!

The best vegetable for metabolic health, according to an endocrinologist

One vegetable that checks all the boxes for metabolic health is broccoli.

Reviewed by Dietitian Jane Leverich, M.S., RDN

Key Points

• Metabolic health consists of how well our cells are process glucose and inflammatory compounds.
• According to an endocrinologist, broccoli is the best vegetable to support metabolic health.
• Broccoli delivers antioxidants that help combat inflammation and fiber that supports gut health.

Unlike heart health or gut health, metabolic health can feel a bit more abstract. “When we talk about metabolic health, we’re really talking about how efficiently our body’s cellular engines are functioning,” says Chhaya Makhija, M.D., DipABLM, a triple-board certified endocrinologist.  Another way to think about it, she says, is how well our cells process glucose, fats, cholesterol and inflammatory compounds and carry out the many functions required to maintain energy and overall health.

One of the best ways to support those cellular engines is by eating more vegetables. “Different vegetables provide different fibers, antioxidants, phytonutrients, vitamins and minerals that work together to support our health,” says Makhija. But one vegetable that may be particularly beneficial for metabolic health is broccoli. Read on to learn why broccoli earned an endocrinologist’s top pick.

Related: I Test Kitchen Gear for a Living—These Are the Amazon Deals I’d Never Pass Up, and You Have Hours to Grab Them

Why Broccoli Tops the List for Metabolic Health

It Contains Compounds That Fight Inflammation

Oxidative stress and chronic inflammation are two factors that can interfere with metabolic health. Though inflammation progresses quietly, it is linked to various chronic diseases and can make it more difficult for the body to regulate blood sugar, cholesterol and blood pressure. The good news is that eating broccoli may help keep inflammation in check. 

Broccoli contains a variety of bioactive compounds—including sulforaphane, quercetin and flavonoids—that have been associated with antioxidant and anti-inflammatory benefits, says Lauren Harris-Pincus, M.S., RDN. This mighty green veggie is also a surprisingly rich source of vitamin C, another potent antioxidant. In fact, a ½-cup serving of cooked broccoli provides more than half of the Daily Value for vitamin C.,

It Supports a Healthy Gut Microbiome

“The gut microbiome plays a much larger role in metabolism than many people realize, influencing everything from glucose regulation to inflammation and overall health,” says Makhija.

Eating more veggies like broccoli is one of the best ways to support gut health. For starters, broccoli is a good source of fiber, which supports digestive health and helps maintain a healthy gut microbiome—creating a more favorable metabolic environment, according to Makhija.

In fact, 1 cup of cooked broccoli provides an impressive 5 grams of fiber. What’s more, research suggests that eating broccoli may positively influence the composition of the gut microbiome. Because broccoli contains prebiotic fiber, it may help support the growth of beneficial gut bacteria.

It’s a Great Choice for Heart Health

When metabolic health is impaired, it can create a domino effect that increases the likelihood of high blood pressure, low HDL (“good”) cholesterol, high triglycerides and elevated blood sugar levels, all of which are associated with a greater risk of heart disease. Broccoli provides several nutrients and compounds that may help support these aspects of cardiometabolic health.

For starters, the fiber in broccoli may help lower cholesterol and support healthy blood sugar levels. The glucosinolates and polyphenols in broccoli also have antioxidant and anti-inflammatory properties, which may help protect blood vessels from oxidative stress. Finally, this cruciferous vegetable naturally contains nitrates, compounds that can help support healthy blood flow and blood pressure. In other words, adding broccoli to your plate may offer multiple benefits for heart health.

It Supports a Balanced Plate

Another reason to add broccoli to your plate is that it can help create a more balanced eating pattern. “I frequently encourage patients to build their plates around vegetables first, because doing so naturally helps reduce reliance on highly processed foods, refined carbohydrates and foods with hidden sugars,” says Makhija. 

One helpful rule of thumb is to fill at least half of your plate with nonstarchy vegetables like broccoli. “In many ways, vegetables are foundational to metabolic health because they nourish both our cells and our gut while supporting healthier eating patterns overall,” she adds. 

Ways to Enjoy Broccoli

Ready to add more broccoli to your plate? Here are some delicious ways to enjoy it: 

• Toss it into a salad. Broccoli makes a sturdy, fiber-rich base for salads and holds up well in the fridge without getting soggy. Pair it with a creamy or savory dressing and plenty of toppings, like nuts and cheese. 
• Mix it into pasta or casseroles. If broccoli’s strong flavor has been holding you back, try adding it to mixed dishes like pasta or casseroles instead of serving it as a stand-alone side.
• Roast it. Toss raw broccoli florets with olive oil and seasonings, then roast until tender with crispy edges and deeper flavor. For an easy dinner, roast broccoli on the same sheet pan as potatoes and your protein of choice.
• Blend it into soups. Steam broccoli until soft and blend it into soups and stews. You can also blitz it in a food processor to make a higher-fiber broccoli pesto for pasta.

Other Tips for Supporting Metabolic Health

Eating more broccoli—and more vegetables in general—is a great first step toward supporting metabolic health. Here are a few other habits that may help:

• Focus on fiber. “Approximately 95% of Americans miss the mark on fiber intake, which is an important factor in gut health and the prevention of lifestyle diseases like heart disease, diabetes and cancer. Focus on fiber-rich plant foods, including produce, whole grains, beans/pulses, nuts and seeds,” says Harris-Pincus.
• Prioritize sleep. Diet isn’t the only factor that influences metabolic health—sleep matters too. “Sleep disruption affects multiple hormonal pathways and can contribute to insulin resistance, higher cortisol spikes, increased appetite, blood pressure changes and greater glucose variability,” says Makhija. She recommends maintaining a consistent sleep schedule with regular bedtimes and wake-up times to help support adequate rest.
• Manage stress. Don’t overlook the negative health effects of chronic stress. Like inadequate sleep, ongoing stress can affect many of the same hormonal pathways involved in metabolism, says Makhija. “This doesn’t mean eliminating stress—which is impossible—but rather building tools to manage it more effectively.”

Our Expert Take

If there’s one vegetable that stands out for metabolic health, it’s broccoli. This tasty and versatile veggie delivers antioxidants that help combat inflammation, fiber that supports a healthy gut and key nutrients that promote heart health. Still, as much as broccoli has to offer, it’s important to keep in mind that no single food can transform your metabolic health on its own. “Metabolic health is not built through one food, one supplement or one exercise program. It is the result of daily habits that support our hormones, our metabolism and our overall well-being,” says Makhija.

Read the original article on EatingWell

Sulforaphane and Gut-Brain Axis: An Overview of Its Impact on Intestinal Inflammation, Microbiota Composition, and NeurodegenerationCli

Will your competent? doctor get the dietician to update your diet protocols with this information? Oh, you DON'T HAVE A DIET PROTOCOL, DO YOU? Incompetence of both the hospital and doctor! Haven't you fired both yet?

Sulforaphane and Gut-Brain Axis: An Overview of Its Impact on Intestinal Inflammation, Microbiota Composition, and Neurodegeneration

Sachin Sharma Rakesh Sharma * Anil Kumar Verma

Abstract

Sulforaphane (or SFN), an isothiocyanate bioactive compound synthesized from methionine, is mostly found in cruciferous vegetables like cabbage, Brussels sprouts, broccoli, etc. Upon consumption, a spontaneous reaction of SFN with glutathione (GSH) triggers the mercapturic acid pathway through which SFN is metabolized primarily in the liver and gastrointestinal tract. Also, SFN is unstable and degradable, and its production is easily affected by temperature, pH, and enzyme activity, which limits its application. Hence, in recent years, several studies have focused on the extraction and purification of SFN using novel techniques to optimize an easy-to-scale protocol that can also prevent the degradation of SFN. SFN is sought after due to its high bioavailability and therapeutic effects as a chemopreventive agent. However, this study focuses on the lesser-known beneficial effects of SFN on the gut-brain axis through which it can alleviate inflammatory bowel diseases, gut dysbiosis, neuroinflammation, and neurodegenerative diseases. SFN reduces the transcription of nuclear factor kappa B, production of pro-inflammatory cytokines, and alleviates gut dysbiosis by reducing the Firmicutes/Bacteroidetes ratio and pathogenic gut microbes, along with increasing the production of anti-inflammatory cytokines, tight junction proteins, and neurotransmitters. Furthermore, SFN can activate nuclear factor erythroid-derived 2 and antioxidant response elements, producing phase II antioxidant enzymes and reducing the accumulation of α-synuclein, tau, etc. Hence, this review examines sulforaphane, its extraction, metabolism, mechanism of action, and importance in the gut-brain axis.

© 2025 American Chemical Society

Broccoli Can Stimulate Brain Regeneration, New Research Suggests

Send your doctor after this to find out how true this is and update your diet protocol. Not to be done on your own. Way too dangerous to eat broccoli on your own. 

Broccoli Can Stimulate Brain Regeneration, New Research Suggests

Written By:

Sayer Ji, Founder

This article is copyrighted by GreenMedInfo LLC, 2017
For decades it was believed that brain regeneration was not possible. But an accumulating body of research now reveals that common foods such as broccoli contain compounds capable of stimulating the repair and renewal of nerve tissue.

Ever since Santiago Ramón y Cajal, the father of neuroscience, declared “nothing may be regenerated” in the adult brain, the idea that you can repair or regenerate damaged brain tissue was precluded by this central dogma. But compelling evidence for brain regeneration began to surface in the 1960’s with a report by MIT scientist Joseph Altman that the hippocampus of adult rats and guinea pigs and the cortex of cats indeed underwent a process termed neurogenesis,¹  i.e. the growth and development of nervous tissue.

In the decades that followed, more and more evidence began to amass showing the brain is in a continually dynamic state of self-repair and self-regeneration, relying on neural stem cells to replace and repair damaged and aged tissue. Clearly, in an era of widespread neurodegenerative disease which the conventional medical establishment claims are incurable, this discovery is encouraging. If the brain can regenerate, the the key is to find out how to prevent interference with this process and/or ascertain methods to increase and support its innate self-healing capacity.

In a previous report, we looked at research on a compound found in turmeric known as aromatic-tumerone. This fat soluble component appears to be an ideal candidate for enhancing the brain’s natural regenerative process. Learn more by reading How WHOLE Turmeric Heals The Damaged Brain.

But this is just scratching the surface. We have indexed over 45 natural substances with putative neuritogenic properties which can be viewed here: Pharmacological Action: Neuritogenic.

The newest addition to this list is sulforophane, an incredibly powerful sulfur-containing biomolecule found in cruciferous vegetables. Our sulforophane database contains research on its potential therapeutic value in about 200 different conditions. You can read our recent review on this amazing healing food component here: Top 10 Reasons to Eat Your Cruciferous Veggies.

Now, a new study published in the journal Genesis entitled, “Effects of sulforaphane on neural stem cell proliferation and differentiation,” reveals that sulforaphane may have significant ameliorative properties against the underlying pathological disturbances found in common neurodegenerative diseases such as increased oxidative stress, inflammation, perturbed calcium homeostasis, and neuronal death.  The authors of the study theorized that sulforaphane may mitigate these factors, along with stimulating neural stem cells (NSC) activity. An already robust body of literature exists indicating that sulforaphane has the following beneficial pharmacological actions:

• Up-regulation of nuclear factor erythroid 2-related factor 2 (Nrf2), which increases innate antioxidant mechanisms.
• Suppressing of interleukin-1b (IL-1b), to exert its anti-inflammatory effects.

In contradistinction, the new study sought to evaluate if sulforphane is capable of protecting, and regulating neural stem cells in such a way as to confer neuroprotective properties. It also sought to determine if sulforophane’s therapeutic properties depend in some way on its Wnt signaling properties, which has been identified as a key molecular pathway involved in tissue regeneration.

The Promising Study Results

First, the researchers determined the optimal concentration range of sulforophane in promoting neural stem cell (NSC) growth without harming neurons. The researchers determined that “Concentrations of less than 5 mM did not induce cytotoxic effects, but rather potentially promote the growth of NSCs.”

Second, the researchers determined that sulforophane indeed modified genes in the WnT signaling pathway.

Finally, the researchers determined that exposing NSCs to sulforaphane resulted in their differentiation to neurons, lending powerful support to the hypothesis that sulforaphane could stimulate brain repair. 

The researchers concluded:

“In summary, we demonstrated that the crucifer-derived SFN can effectively stimulate NSC proliferation and differentiation by modifying genes in Wnt signaling pathway. Due to its lipophilic property and low molecular weight, SFN has a high bioavailability as an orally administered drug (Houghton, Fassett, & Coombes, 2013). SFN represents a food-derived compound that has been successfully translated from lab bench to clinics. (Bahadoran et al., 2012). It can be expected that SFN would see a shorter clinical path toward the market. Our data indicate that SFN is not only an Nrf2 inducer, but also a Wnt activator, which places SFN in a category distinct from other phytochemicals. The effects of SFN in restoring Wnt signaling provides a wealth of opportunities for the treatment of stem-cell-related diseases characterized by suppressed Wnt signaling. Further clinical studies are warranted to corroborate the neuroprotective effects of SFN in patients.”

I believe this research provides compelling evidence that the consumption of sulforophane-containing foods may have therapeutic value in brain degenerative disorders. Considering that sulforophane is a naturally occurring biomolecule which has been part of the human diet since time immemorial, it is likely that its regular consumption via culinary practices delivers physiologically significant quantities in a delivery system -- food -- that is safe and effective in the prevention of disease. Also, it is an astounding feature of this biomolecule that it has been identified to have potential value in preventing and/or treating about 200 different health conditions. This means that the side benefits of consuming it are orders of magnitude higher than one would anticipate if one were simply looking to consume it for one specific concern. That's the amazing thing about healing with whole foods: their health benefits are too vast to bottle-neck into simply one or two applications. 

What is the best way to obtain sulforphane?

While all Cruciferous vegetables contains significant amounts of sulforaphane, the sprouts of broccoli have several orders of magnitude higher concentratiuons of sulforaphane versus the mature broccoli plant, gram-per-gram. Learn more by watching the informative video below:

Surgeons test stroke patients(SAH) drug based on chemical in broccoli

You had better hope your stroke hospital has been reading and applying research if you have a SAH. 

Surgeons test stroke patients(SAH) drug based on chemical in broccoli  

Surgeons are trialling a new drug based on a chemical found in broccoli to try to improve outcomes for stroke patients.
Diederik Bulters, a consultant neurosurgeon at Southampton General Hospital, and his team will assess the effect of experimental drug SFX-01 on patients who have received treatment for a bleed on the brain known as a subarachnoid haemorrhage (SAH), which is a type of stroke.
SFX-01 is a synthetic form of sulforaphane, a small molecule that occurs naturally in the vegetable and is part of a group of chemicals found in plants - phytochemicals - that are strong antioxidants and can help regulate some of the body's functions.

+1

Surgeons at Southampton General Hospital are testing a drug based on a chemical found in broccoli to try to improve outcomes for stroke patients

Mr Bulters said: "It is essential we work to improve outcomes for patients who have a subarachnoid haemorrhage as many of those who survive are left disabled and suffer long term cognitive and emotional problems, changing their lives forever.
"Despite the need, there have been no significant clinical developments since the introduction of nimodipine more than 20 years ago, so we are absolutely delighted to offer patients the opportunity to be involved with this exciting new treatment."
He added: "This is also a significant moment for me and the team as, having researched the potential benefits of sulforaphane in this patient group, we were frustrated that there was no practical way to administer it - until the development of SFX-01."
More than 6,000 people in England - mainly aged between 45 and 70 - are admitted to neuro-intensive care units with the condition every year.
Around half of all cases are fatal, while 50% of survivors suffer some long-term impairment such as epilepsy, brain dysfunction or emotional issues.
Initially, patients who develop SAH, which is normally caused by a weakness in the wall of a blood vessel that bursts open, undergo a surgical procedure to repair the bleed.
They then receive medication in the form of drug nimodipine to prevent common complication cerebral ischaemia, which restricts blood flow to the brain through narrowing of the arteries and commonly occurs in the first few days after a haemorrhage.
Nimodipine, which was successfully trialled at Southampton General Hospital in a landmark study published in 1989(27 years and I've only seen one mention of this anyplace), is currently the only drug proven to improve outcomes for patients who have suffered SAH. (Is this in a protocol at your hospital?)
SFX-01 will be taken in capsule form, either by mouth or nasogastric tube, in 300mg doses in combination with nimodipine during the trial, which will involve 90 patients over two years.
It is hoped the drug could help to prevent complications after SAH by improving blood flow to the brain.
Ardalan Zolnourian, a neurosurgical clinical research fellow and part of the study team, said: "SFX-01 contains a synthetic and stable version of sulforaphane, a known antioxidant and anti-inflammatory that was first discovered in broccoli.
"With SFX-01, we now have a reliable way of delivering what we hope will be an effective dose in a pharmaceutical formulation."
He added: "We hope that, when used in conjunction with current treatment nimodipine, it will further reduce the complications by reducing inflammation and improving blood flow."