Juice your broccoli provides a drink rich in vitamins A and K.

Juice your broccoli provides a drink rich in vitamins A and K.

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Cruciferous vegetables – the family of vegetables that includes broccoli, cauliflower, Brussels sprouts and kale – are an important part of your diet and regular consumption can help prevent lung and colon cancer in some individuals. The Linus Pauling Institute recommends getting at least five servings of these vegetables every week. Juicing broccoli not only helps boost your intake of cruciferous vegetables, but it also helps you achieve your recommended daily intake of a few vitamins and minerals.

Vitamin K

Broccoli juice serves as an excellent source of vitamin K. Each 4 ounce serving of juice provides 134.6 micrograms of vitamin K, the full daily recommended intake for women and men. Vitamin K activates proteins involved in cell growth and contributes to the maintenance of your stomach, kidneys and lungs. It also stimulates the development of new bones and blood clotting and protects you against bleeding and bruising that may develop if your blood is too thin.

carotenoids

Broccoli juice also contains carotenoids, pigment molecules that benefit your health. The beta-carotene in broccoli is broken down into vitamin A and provides 28 percent of vitamin A requirements for men or 34 percent for women. You use vitamin A to control the gene activity in your cells, maintain a healthy immune system and support the growth of red blood cells. Broccoli juice also offers 1,858 micrograms of lutein and zeaxanthin, two carotenoids that maintain healthy eyesight and protect your eyes from damage. They also reduce your risk of lung cancer, according to the Linus Pauling Institute.

Manganese

Juicing broccoli also helps you achieve your recommended daily intake of manganese. Manganese activates antioxidant enzymes, which protect your cells against oxidative damage caused by toxic by-products of your cellular metabolism. It also helps you process nutrients, including proteins and carbohydrates, from your diet and helps with bone development and wound healing. A 2 ounce serving of juice contains 0.28 milligrams of manganese – 12 percent of the recommended daily intake of manganese for men or 16 percent for women.

Preparation tips

You may need to mix broccoli with other fruits or vegetables, such as carrot, apple or pear, to make your juice tastier. In addition to adding sweetness, carrot juice provides you with extra vitamin A, vitamin K and potassium, while apple juice provides useful vitamin C. Boiling fresh ginger or herbs, such as basil or mint, together with your broccoli, enhances the taste. Alternatively, you can add a portion of fresh broccoli juice to a fruit smoothie or use it to thin out a pureed vegetable soup.

About the author

Sylvie Tremblay

Sylvie Tremblay has a Master of Science in molecular and cellular biology and has many years of experience as a cancer researcher and neuroscientist. Based in Ontario, Canada, Tremblay is an experienced journalist and blogger specializing in nutrition, fitness, lifestyle, health and biotechnology, as well as real estate, agriculture and clean technology.

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