Why I eat broccoli every single day for my hormonal health- By Morgan Fargo
If the words fibre, florets and sulforaphane don’t already inspire thoughts of a hormonal health super-food, well… they’re about to. Because broccoli (which possesses all three) is one of the most underrated foods for better hormonal health. In fact, the unassuming green vegetable is so beneficial, I’ve scarcely gone a day without eating it for the past five years.
Below, I’ve picked the brain of Hannah Alderson, BANT-registered nutritionist, hormone specialist and author of Everything I Know About Hormones: Six Steps to Optimal Health & Happiness, to find out exactly how broccoli can help with everything from detoxing excess oestrogen to supporting healthy liver function (the key, you’ll discover, for almost everything hormonal), and helping better regulate hormone metabolism. Here are the three reasons why I incorporate it into my diet every single day.
1. Broccoli helps get rid of excess oestrogen
Broccoli and broccoli sprouts are both part of the cruciferous vegetable family, meaning they contain a compound called indole-3-carbinol (or I3C). “When digested, I3C converts into diindolylmethane (DIM), which helps support the liver’s breakdown of oestrogen into safer, more easily excreted metabolites,” Alderson explains.
This metabolisation of oestrogen is incredibly important, as too much of the hormone can lead to heavy and painful periods, tender breasts in the luteal phase, bloating, PMS, mood swings, fatigue and much more. The compound I3C helps to properly break it down, which makes it easier for the body to then get rid of it.
There is a hierarchy of broccoli, though. Normal broccoli–chunky, with one stalk and lots of florets–has lots of benefits, including soluble and insoluble fibre, both highly beneficial for gut health and gut motility (digestion). Broccoli sprouts, on the other hand, contain much higher levels of sulforphane, which is a powerful detoxifying compound that helps to support the liver.
“Think of sprouts as the concentrated version. They’re great in small doses and can be a fantastic daily addition to salads or smoothies, or for anyone looking to give their detoxifying pathways a little extra love,” says Alderson.
2. Broccoli supports liver function
The liver is the body’s in-built filtration system, and good liver function is the key to better hormonal function, being able to fight infection, and to efficiently remove toxins. The compounds present in broccoli sprouts and broccoli help to maintain the healthy functioning of the liver. “Raw or lightly steamed broccoli may also up-regulate an important liver enzyme known as CYP1A1,” Alderson tells me.
“This enzyme plays a key role in detoxification. Think of it as unlocking the first step in the liver’s hormonal clearance process,” she explains. To borrow one of her metaphors: broccoli helps your body (and liver) package up and ship out oestrogen more efficiently, and in the safest way.
3. Broccoli contains 5g of fibre per cup
Fiber is crucial for both gut and hormonal health, and broccoli can help you hit your daily fibre goals. “Fiber helps keep things moving but it also feeds the gut microbiome, helps regulate blood sugar, lowers inflammation and supports detoxification pathways through the liver and bowels,” nutritionist Rose Ferguson previously shared with British Vogue.
“In functional medicine, we think of fibre as a kind of daily therapy, as so much of the body’s regulation (for mental clarity but also hormonal health) starts in the gut. It’s fundamental.” When it comes to hormonal health, excess oestrogen can be eliminated through bowel movements, so long as you consume enough fibre to keep things moving efficiently.
So, how much fibre should you aim for per day? For adults in the UK, the NHS recommendation is around 30g of fibre a day. One cup of broccoli contains around 5g of fibre – a decent chunk of your goal. As a side with lunch or shredded into a slice of frittata, broccoli is a brilliant fibrous option to add to dishes. Remember, too, that the stalks are edible. Simply slice up (I prefer rounds, rather than strips) and cook as you would the rest of the vegetable. When cooked, the stalks take on an asparagus-like texture that’s absolutely delicious.