- With Mayo Clinic nutritionists
Jennifer Nelson, M.S., R.D. and Katherine Zeratsky, R.D.
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Jennifer Nelson, M.S., R.D. and Katherine Zeratsky, R.D.
Katherine Zeratsky and Jennifer Nelson
Jennifer K. Nelson, M.S., R.D., L.D., C.N.S.D.
Jennifer Nelson is your link to a better diet. As specialty editor of the Food & Nutrition Center, she plays a vital role in bringing you healthy recipes and meal planning."Nutrition is one way people have direct control over the quality of their lives," she says. "I hope to translate the science of nutrition into ways that people can select and prepare great-tasting foods that help maintain health and treat disease."
A St. Paul, Minn., native, she is certified by the National Board of Nutrition Support Certification, has been with Mayo Clinic since 1978, and is director of clinical dietetics and an associate professor of nutrition at Mayo Clinic College of Medicine.
She leads clinical nutrition efforts for a staff of more than 50 clinical dietitians and nine dietetic technicians and oversees staffing, strategic and financial planning, and quality improvement. Nelson was co-editor of the James Beard Foundation Award-winning "The New Mayo Clinic Cookbook." She has been a contributing author to and reviewer of many Mayo Clinic books, including "Mayo Clinic Healthy Weight for EveryBody," "The Mayo Clinic Family Health Book" and "The Mayo Clinic/Williams Sonoma Cookbook." She contributes to the strategic direction of the Food & Nutrition Center, which includes creating recipes and menus, reviewing nutrition content of various articles, and answering nutrition questions posed to Ask a Specialist.
Katherine Zeratsky, R.D., L.D.
As a specialty editor for the Food & Nutrition Center, Katherine Zeratsky helps you sort through the facts and figures, the fads and the hype to learn more about nutrition and diet.A Marinette, Wis., native, she is certified in dietetics by the state of Minnesota and the American Dietetic Association. She has been with Mayo Clinic since 1999.
She is active in nutrition-related curriculum and course development in pediatrics at Mayo Clinic Rochester and nutrition education related to the physiology and recommended intakes for premature infants.
Other areas of interest include breast milk and formula safety, neonatal feeding, and nutrition for breast-feeding mothers.
She graduated from the University of Wisconsin-Madison, served a dietetic internship at the University of Iowa Hospitals and Clinics, and worked as a registered dietitian and health risk counselor at ThedaCare of Appleton, Wis., before joining the Mayo Clinic staff.
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Nutrition-wise blog
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Aug. 15, 2008
Fascinating connection between broccoli and reversal of diabetes complications
By Jennifer Nelson, M.S., R.D. and Katherine Zeratsky, R.D.
I often glance at the online listings of journal articles that are available ahead of print. The following one from Diabetes, posted Aug. 4, 2008, went right by me:
"Activation of NF-E2-related factor-2 reverses biochemical dysfunction of endothelial cells induced by hyperglycemia linked to vascular disease."
Huh? It didn't catch my attention until the British Broadcasting Company (BBC) ran the story on Aug. 5 and translated it as: "Broccoli may undo diabetes damage."
This very interesting study looked at the phytochemical (plant compound) called sulforaphane. It seems to help produce enzymes in the body that protect blood vessels by reducing tissue damaging substances triggered by high blood sugar. Sulforaphane also seems to activate genes that regulate protective antioxidant and detoxifying enzymes.
Vascular disease is a major complication of diabetes. It leads to heart disease, stroke, damage to small vessels of the eye (blindness), kidney (failure that leads to dialysis), and circulation to extremities and possible amputation.
This isn't the first news about broccoli. 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 that the compound sulforaphane in broccoli trigger that may allow reversal of high blood sugar damage.
All of the studies point out the need for further research. They also point out that generous servings of vegetables and fruit (at least 5 a day) gets you going in the right direction.
So, you think you want the benefits of broccoli but don't care for it? Broccoli is a member of the Brassica group of vegetables in the mustard family. Here are "close relatives" of broccoli that you might want to include in your 5-(or more)-a-day:
- Root vegetables — rutabaga, 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 rapeseed (from which canola oil is derived)
As for me, I'm fascinated by all of this. Truly we are what we eat. How about you?
20 comments posted
November 11, 2009 12:04 p.m.
Thanks for the Broccoli . Take note: Cinnamon added to hot drinks and any food helps I know it by direct experience. Fernando
- Fernando
August 18, 2009 3:54 p.m.
So why doesn't some enterprising healthfoods company sell Sulfuraphane in pill or capsule form? Maybe they do.
- Hugh
July 26, 2009 7:27 p.m.
I use the stalk cut into rounds as the base for hummos or cream cheese etc and the rest of the broccoli I grate into my salad. That way I'm getting it raw and perfect. It's good for kids as they eat lots without even knowing. They like it anyway slightly steamed so that's good. By the way for those who don't eat the stalk, try it - it's crunchy and a bit like radish texture. I try to buy organic as here in Australia most is sprayed.
- Jane
April 17, 2009 12:50 p.m.
Also want to let everyone know you can Juice the Broccoli Stalk too... to make the most of your money. I also have a Champion Juicer that's great too. Also you never want to HEAT your juice as this will kill all the good nutrients & enzymes too. I also mix Broth (Chicken, Beef, Pork, Vegetable @ Room Temperature - Do not HEAT!!!) with my Juices to make them taste better.
- Mako
April 17, 2009 12:39 p.m.
PLEASE READ!!! It's very important for everyone to know that you have to eat the Vegetable RAW to get the full nutritional value, especially when it comes to the ENZYMSES... I would recommend getting a good Juicer to get the maximum nutrition from the Broccoli (I have the Jack Lalanne Power Juicer - it's great!!!) Also you have to drink the juice within 3 hours before the enzymes die off, so make and drink your juice fresh!!!
- Mako
March 27, 2009 11:14 a.m.
How much broccoli do I have to eat in a day to get results? Thanks
- Betty
January 13, 2009 4:56 p.m.
Speaking of things that affect diabetes, I've heard that glucosamine makes the pancreas more insulin resistant. Anybody heard that one?
- Shody
October 26, 2008 2:55 p.m.
Broccoli is one of my favourite veg, particularly the purple sprouting type which I grow myself. I can't get hold of ready sprouted broccoli seeds, so I sprout my own - it's really easy.
- Julie
September 30, 2008 1:02 p.m.
i find it extremely curious why doctors don't tell you everything you need to know about healing yourself. doctors in my book are drug pushers not a healer. my doctor had me on so much sinvastin and niacin that my liver enzymes were close to 200. i quit the niacin,cut zocor down to half. the next time i went for a blood panel it wasn`t normal enzymes but they went down fifty points. doctors hands are tied because of the malpractice suits. they have to give you a drug that is much more effective than food,because if a medical doctor dosen't prescribe,he`ll be sued if anything goes wrong.
- the kid
September 12, 2008 1:52 p.m.
Research by Dr. Paul Talalay and others at Johns Hopkins University School of Medicine determined that broccoli sprouts have much higher concentrations of sulforaphane than the fresh vegetable. Broccoli sprouts are available in the fresh produce section of many supermarkets.
- Myra
September 7, 2008 3:29 a.m.
This is fantastic news...Broccoli also has a strong anti-fungal property that will help your body fight and kill fungus. Fungus that causes Mycotoxins, which prevent your body from stabilizing and lowering your blood sugar naturally.
- KillingDiabetes
September 1, 2008 12:38 p.m.
Very good article.
- Theresa Berman
August 24, 2008 5:55 p.m.
This is great stuff. I am also reading FITNESS magazine and there's a great list of superfoods in there and some great exercises. It is the sept issue with a girl in a green tank.
- emmyalex
August 22, 2008 5:58 p.m.
Thanks so much for this info. I love to eat broccoli in any way you cook it. Keep up the good research you share with everybody. GOD bless you and your family.
- Irene
August 20, 2008 4:08 p.m.
Thank you so much for your excellent news letters.
- Sandy Boletchek
August 20, 2008 12:45 p.m.
Thanks for more reasons to tell my pts with diabetes they should eat a diet high in vegeatbles. I only wish they would listen!
- Rachel
August 19, 2008 12:42 p.m.
"Eat your veggies, they are good for you". Truer words have never been spoken. The benefits of broccoli and other greens are so numerous I'm sure we are just now startnig to scratch the surface as to why and how. Diabetics and others will benefit in so many ways by moving to a diet lower in processed foods and higher in plants. Put all the nutrition and health benefits together it increasingly becomes a function of personal choice and responsibility.
- Kristi
August 17, 2008 12:18 a.m.
love the crucifer family and my garden is full of them.Glad to know it helps my Met. syndrome but what about my thyroid medication?
- Joan
August 15, 2008 10:53 p.m.
I always priscribed thse cruciferaous vegetables to my Diabetic pts and obese pts and Met. Syndrome pts and these vegetables ara also called super star vegetables. result ara encouraging.These vegetables and fruits are blessing to my pta
- Dr.D L Solanki M.D.
August 15, 2008 8:55 a.m.
Fascinating. I try to influence our grandkids by always having beautiful fruits/veggies out on the counter and enlisting their help in preparation (even if they refuse to try them at first). Now, they love red & yellow peppers, and eat plain blueberries (now that we call them "brain popcorn"). These are "fast food" kids that you wrote about in an earlier post and we remain concerned about their pizza/fries/soda/chicken nugget/drive through/eat in the car routines. I know parents are incredibly busy, everybody working and overscheduled -- a pepper here, a blueberry there. . . feels like a candle in the wind some days.
- Beth W.
20 comments posted