Mustard, Broccoli & Other Veggies Key To Intestinal Health

Research done at Babraham Institute in the UK has shown that diets low or void of certain vegetables leads to a weakening of the protective microbial layer of the intestinal tract causing higher chances of inflammation while reducing healing capacity.

The researchers focused on intra-epithelial
lymphocytes(IELs) which reside just below the epithelial cell layer that makes up the walls of the intestinal tract. IELs play an important role in the immune response to foreign invaders, they are essentially the first line of defense against bacteria trying to setup shop in the intestinal tract or penetrate the intestinal lining. Mice involved in the study were given a specific diet that was devoid of “cruciferous vegetables”. Those given this diet showed a reduction in the number of IELs residing in their gut. They also looked at mice that were genetically modified to not have IELs.
 Both mice groups showed similar problems with regards to being able to control the microbial flora in their digestive tract as well as showing a slowed ability to heal from damage to the intestinal tract.

It appears that cruciferous vegetables contain compounds which bind to “aryl hydrocarbon receptors”(AhRs) which the IELs express. When these compounds bind with AhRs it promotes the continued growth of IELs. Cruciferous vegetables are largely made up of green leafy vegetables as well as mustards.

Widely available cruciferous vegetables are:

• Broccoli
• Cauliflower
• Cabbage
• Brussel Sprouts
• Collard Greens
• Kale
• Bok Choy
• Rutabagas
• Radish
• Mustard Seed
• Wasabi
• 
  

Some people with digestive issues have trouble with fibrous plants & care should be taken when adding these plants to a diet that previously did not contain many or any of them. People who cannot tolerate them raw may look to incorporate them into gently cooked dishes.

Broccoli is origin, classified in the Italica cultivar group of the species Brassica oleracea. Broccoli has large flower heads, usually green in color, arranged in a tree-like structure branching out from a thick, edible stalk. The mass of flower heads is surrounded by leaves. Broccoli resembles cauliflower, which is a different cultivar group of the same species. Broccoli grows best when exposed to an average daily temperature between 18 and 23 °C . 

Other cultivar groups of Brassica oleracea include cabbage (Capitata Group), cauliflower, kailan and others. A 100 gram serving of raw broccoli provides 34 calories and is an excellent source (> 19% of the Daily Value, DV) of vitamin C,B and vitamin K, carbohydrates, folate, calcium, potassium. In 2013, global production of broccoli (combined for production reports with cauliflowers) was 22.3 million tonnes, with China and India.

It helps body processes, benefits of breast, cervical and prostate cancer, but also boosts liver function, thyroid function, helps decrease weight, improve blood pressure, and healthy nervous system. 

Recipe:

Broccoli Radish Salad with Lemon Mint Vinaigrette

 

Prep Time

10 mins

Cook Time

15 mins

Total Time

25 mins

 

This Broccoli Radish Salad is a quick and easy weeknight salad with some savory and sweet flavors and a bit of zing from the lemon mint vinaigrette.

Author: Jessica

Recipe Type: salad, side dish, gluten free, vegetarian, vegan

Serves: 6

Ingredients

• 3 cups broccoli florets
• 1½ cups radishes cut into ⅛ths
• 1 tablespoon olive oil
• ¼ cup golden raisins
• ½ cup chopped red onion

For the Dressing:

• 1 tablespoon lemon juice
• 1 tablespoon unseasoned rice vinegar
• 1 garlic clove, minced
• ½ teaspoon Dijon mustard
• 2 tablespoons olive oil
• 1 tablespoon chopped mint
• ¼ teaspoon Kosher salt
• Freshly ground pepper
•  

Instructions

1. Preheat oven to 400 degrees F. Toss broccoli and radishes with olive oil and spread on a foil-lined baking sheet. Roast for 10-15 minutes until broccoli is lightly browned and crisp and the radishes are tender.
2. While the vegetables are roasting, cover raisins in hot water to rehydrate.
3. To make salad dressing, whisk together lemon juice, rice vinegar, minced garlic, mustard, and olive oil. Stir in chopped mint.
4. In a large bowl, toss roasted broccoli and radishes, red onion, plumped raisins, and dressing. Season with salt and pepper. Serve hot or room temperature.

One thing to note is that the detection of high levels of IELs has often been a hallmark of inflammation. While this doesn’t mean that promoting IELs by eating more vegetables will lead to more inflammation, it would suggest that IELs are not the root cause of Inflammatory Bowel Diseases. So, it is good to consume broccoli in daily meals.