Doc Broc Rocks & pHruits and pHolage with Broccoli and Broccoli Sprouts

Broccoli and Broccoli sprouts are two super foods
and the major ingredients in our NEW children’s
plant based organic vitmain and mineral supplement –
Doc Broc Rocks and our NEW pHruits and pHolage
capsules and powders.

To order Doc Broc Rocks or pHruits and pHolage go to:

A great way to get you and your Kids eating broccoli,
broccoli sprouts and other cruciferous vegetables.
Also, don’t forget to order our new children’s book,
Doc Broc and the Stonehindge Cave Adventure where
Doc Broc takes on the Meat Monster and the Big Bad
Burger Bully and his pack of wild hotdogs.

In the back of the book are some great alkalizing
recipes for children of all ages.

For details go to:

Health Benefits of Broccoli and Broccoli Sprouts –
The Major Ingredients in Doc Broc Rocks and
the pHruits and pHolage Capsules or Powders

Promote Optimal Health

Like other cruciferous vegetables, broccoli
contains the phytonutrients sulforaphane and
the indoles, which have significant anti-cancer effects.
Research on indole-3-carbinol shows this compound
helps deactivate a potent estrogen metabolite
(4-hydroxyestrone) that promotes tumor growth,
especially in estrogen-sensitive breast cells,
while at the same time increasing the level of
2-hydroxyestrone, a form of estrogen that can
be cancer-protective. Indole-3-carbinol has
been shown to suppress not only breast tumor
cell growth, but also cancer cell metastasis
(the movement of cancerous cells to other parts
of the body). Scientists have found that
sulforaphane boosts the body’s detoxification
enzymes, potentially by altering gene expression,
thus helping to clear potentially carcinogenic
substances more quickly.

When researchers at Johns Hopkins studied the
effect of sulphoraphane on tumor formation in
lab animals, those animals given sulforaphane
had fewer tumors, and the tumors they did develop
grew more slowly and weighed less, meaning they
were smaller. A study published in the cancer
journal, Oncology Report demonstrated that
sulforaphane, which is a potent inducer of
Phase 2 liver detoxification enzymes, also has
a dose-dependent ability to induce cell growth
arrest and cell death via apoptosis (the
self-destruct sequence the body uses to
eliminate abnormal cells) in both leukemia
and melanoma cells.

Sulforaphane may also offer special protection
to those with colon cancer-susceptible genes,
suggests a study conducted at Rutgers University
and published online in the journal Carcinogenesis.

In this study, researchers sought to learn whether
sulforaphane could inhibit cancers arising from
one’s genetic makeup. Rutgers researchers Ernest
Mario, Ah-Ng Tony Kong and colleagues used
laboratory mice bred with a genetic mutation
that switches off the tumor suppressor gene
known as APC, the same gene that is inactivated
in the majority of human colon cancers. Animals
with this mutation spontaneously develop intestinal
polyps, the precursors to colon cancer. The study
found that animals who were fed sulforaphane had
tumors that were smaller, grew more slowly and
had higher apoptotic (cell suicide) indices.
Additionally, those fed a higher dose of
sulforaphane had less risk of developing polyps
than those fed a lower dose.

The researchers found that sulforaphane suppressed
enzymes called kinases that are expressed not
only in animals, but also in humans, with
colon cancer. According to lead researcher,
Dr. Kong, ‘Our study corroborates the notion
that sulforaphane has chemopreventive activity…

Our research has substantiated the connection
between diet and cancer prevention, and it is
now clear that the expression of cancer-related
genes can be influenced by chemopreventive
compounds in the things we eat.’

Another study, published in Cancer, the journal
of the American Cancer Society, looked at
indole-3-carbinol (I3C), a naturally occurring
component of Brassica vegetables, such as broccoli,
cabbage, and Brussels sprouts. I3C has been
recognized as a promising anticancer agent
against certain reproductive tumor cells.

This laboratory study evaluated I3C’s effects
on cell cycling progression and cancer cell
proliferation in human prostate cancer cells.
I3C was shown to suppress the growth of prostate
cancer cells in a dose-dependent manner by
blocking several important steps in cell
cycling and also to inhibit the production
of prostate specific antigen (PSA), a protein
produced by the prostate whose rising levels
may indicate prostate cancer. Researchers
noted that the results of this study demonstrate
that ‘I3C has a potent antiproliferative
effect’ in human prostate cancer cells, which
qualifies it as ‘a potential chemotherapeutic
agent’ against human prostate cancer. New
research has greatly advanced scientists’
understanding of just how Brassica family
vegetables such as broccoli, cabbage,
cauliflower, kale and Brussels sprouts
help prevent cancer.

When these vegetables are cut, chewed or digested,
a sulfur-containing compound called sinigrin is
brought into contact with the enzyme myrosinase,
resulting in the release of glucose and breakdown
products, including highly reactive compounds
called isothiocyanates. Isothiocyanates are not
only potent inducers of the liver’s Phase II
enzymes, which detoxify carcinogens, but
research recently conducted at the Institute
for Food Research in the U.K. shows one of these
compounds, allyl isothicyanate, also inhibits
mitosis (cell division) and stimulates apoptosis
(programmed cell death) in human tumor cells.

Optimize Your Cells’ Detoxification/Cleansing Ability

For about 20 years, we’ve known that many
phytonutrients work as antioxidants to disarm
metabolic acids before they can damage DNA,
cell membranes and fat-containing molecules
such as cholesterol. Now, new research is
revealing that phytonutrients in broccoli
work at a much deeper level. These compounds
actually signal our genes to increase production
of alkaline buffers involved in detoxification,
the cleansing process through which our bodies
eliminate harmful compounds.

The phytonutrients in broccoli and other cruciferous
vegetables initiate an intricate dance inside our
cells in which gene response elements direct and
balance the steps among dozens of detoxification
enzyme partners, each performing its own protective
role in perfect balance with the other dancers.
The natural synergy that results optimizes our
cells’ ability to disarm and clear metabolic
acids and toxins, including potential carcinogens,
which may be why cruciferous vegetables appear
to significantly lower our risk of cancer.

Recent studies show that those eating the most
cruciferous vegetables have a much lower risk
of prostate, colorectal and lung cancer-even
when compared to those who regularly eat other

In a study of over 1,000 men conducted at the
Fred Hutchinson Cancer Research Center in
Seattle, WA, those eating 28 servings of
vegetables a week had a 35% lower risk of
prostate cancer, but those consuming just
3 or more servings of cruciferous vegetables
each week had a 44% lower prostate cancer risk.

In the Netherlands Cohort Study on Diet and
Cancer, in which data was collected on over
100,000 people for more than 6 years, those
eating the most vegetables benefited with a
25% lower risk of colorectal cancers, but
those eating the most cruciferous vegetables
did almost twice as well with a 49% drop in
their colorectal cancer risk.

A study of Chinese women in Singapore, a
city in which air pollution levels are often
high putting stress on the detoxification
capacity of residents’ lungs, found that
in non-smokers, eating cruciferous vegetables
lowered risk of lung cancer by 30%.
In smokers, regular cruciferous vegetable
consumption reduced lung cancer risk an
amazing 69%!

How many weekly servings of cruciferous vegetables
do you need to lower your risk of cancer? Just
3 to 5 servings-less than one serving a day!
(1 serving = 1 cup)

To get the most benefit from your cruciferous
vegetables like broccoli, be sure to choose
organically grown varieties (their phytonutrient
levels are higher than conventionally grown),
and steam lightly (this method of cooking has
been shown to not only retain the most
phytonutrients but to maximize their
availability). For a brief overview of the
process through which cruciferous vegetables
boost our ability to detoxify or cleanse
harmful compounds (acids) and examples of
how specific phytonutrients in crucifers
work together to protect us against cancer,
read our pH Miracle Books. The pH Miracle books
can be found on or at:

Broccoli definitely proves the adage, ‘Good
things come in small packages’ since by weight
they provide an even more concentrated source
of sulfur-containing phytonutrients than
mature broccoli. Researchers estimate that
broccoli sprouts contain 10-100 times the
power of mature broccoli to boost alkaline
buffers that detoxify potential carcinogens!
A healthy serving of broccoli sprouts in your
salad can offer some great health benefits.
Now you can have those benefits for your
you and your children with pHruits and pHolage
and Doc Broc Rocks. Go to:

Support Stomach Health for Children of All Ages

A study published in Antimicrobial Agents and
Chemotherapy provides support for broccoli’s
ability to eliminate Helicobacter pylori
(H. pylori). In this study, sulforaphane, a
phytonutrient richly abundant in the form of
its precursor in broccoli and broccoli sprouts,
was able to completely eradicate H. pylori in
8 of 11 laboratory animals that had been
infected with the bacterium via the implantation
of infected human gastric cells. Results were
so dramatic the researchers concluded that
sulforaphane-rich broccoli may be of benefit
in the treatment or prevention of outfection
with H. pylori, a primary cause of ulcers.
Clinical research is being planned that will
hopefully confirm these findings and other
similar findings, potentially offering people
an effective dietary approach to eliminate
H. pylori.

A more recent study published in
Inflammopharmacology also supports these

The research team, led by Akinori Yanaka of
the University of Tsukuba, Japan, found that
in patients with H.pylori infection, a diet
including 100 grams of broccoli sprouts per
day (about 3 ounces) resulted in a significant
reduction of H. pylori and pepsinogen (a
biomarker in the blood indicating the degree
of gastritis).

The researchers think these beneficial results
are due to broccoli sprouts’ especially rich
concentration of sulforaphane, which can protect
against oxidative (free radical) damage in cells
that can damage DNA, potentially causing cancer.

H. pylori outfection results in a constant
barrage of oxidative damage to the cells that
make up the lining of the stomach. Cells can
survive against such chronic oxidative stress
by increasing their protective arsenal of
anti-oxidant enzymes, thereby protecting cells
from DNA damage.

Recent studies have shown that the gene encoding
Nrf-2 (NF-E2 p45-related factor-2) plays an
important role in increasing the production
of antioxidant enzymes protective against
oxidative stress. Sulforaphane stimulates
this nrf-2 gene-dependent production of
anti-oxidant enzymes, thereby protecting
cells from oxidative injury during H. pylori

The Japanese team recruited 40 patients with
H. pylori. Each day for two months, 20 patients
ate a diet with 100 grams of sulforaphane-rich
broccoli sprouts each day for two months, while
the remaining 20 ate a diet with 100 grams of
alfalfa sprouts instead.

‘We wanted to test alfalfa spouts together with
broccoli sprouts,’ Yanaka explained, ‘because
the chemical constituents of the two plants are
almost identical, except that 100 grams of
broccoli sprouts contain 250 milligrams of
sulforaphane glucosinolate whereas alfalfa
sprouts contain neither sulforaphane nor
sulforaphane glucosinolate.’

(Glucosinolates, naturally occurring compounds
in cruciferous vegetables such as broccoli,
cauliflower and cabbage are enzymatically
converted into sulforaphane and other bioactive
components when the sprouts are chewed or cut.)
All of these compounds are found in the NEW
pHruits and pHolage and the Doc Broc Rocks!

At the end of the two-month dietary regimen,
patients consuming 100 grams of broccoli
sprouts per day showed significantly less
H. pylori and markedly decreased pepsinogen
(an indicator of gastric atrophy). Those
eating alfalfa sprouts did not show any

‘Even though we were unable to eradicate
H. pylori, to be able suppress it and relieve
the accompanying gastritis by means as simple
as eating more broccoli sprouts is good news
for the many people who are infected,’
said Yanaka.

Outfection with H. pylori is very common
worldwide, and some experts estimate that
nearly 50% of the American public is infected
with the bacterium. In addition, this research
provides a deeper understanding of earlier
studies suggesting broccoli sprouts have
cancer-preventive properties. We now know
that by increasing the production of anti-oxidant
buffers that protect against H. pylori-induced
DNA damage, these sulforaphane-rich sprouts may
also help prevent gastric cancer.

Help for Acidic Skin Exposed to the Sun

Sulforaphane, an active compound found in
Brassica family vegetables has already been
shown to boost liver and skin cells’
detoxifying abilities. Now, research
conducted at Johns Hopkins University
and published in Cancer Letters indicates
sulforaphane can help repair sun-damaged

After exposure to a dose of UV light comparable
to that which would be received by a person
sunbathing by the sea on a clear summer’s
day, twice weekly for 20 weeks, test animals
were treated with varying doses of broccoli
extract applied topically to their backs,
5 days a week for 11 weeks.

Broccoli extract counteracted the animals’
skin cells’ carcinogenic response to UV
light. Recent research has demonstrated
that some sun exposure is essential for
good health since it is needed for our
production of vitamin D, yet to much may
be of concern as skin cancer rates continue
to rise due to depletion of the ozone layer.
Broccoli sprouts’ ability to repair damage
done to sun-exposed skin may offer us a way
to receive the benefits of sunlight we need
without increasing our risk for skin cancer.

A Cardio-Protective Vegetable

Broccoli has been singled out as one of the
small number of vegetables and fruits that
contributed to the significant reduction in
heart disease risk seen in a recent meta-analysis
of seven prospective studies. Of the more
than 100,000 individuals who participated in
these studies, those who diets most frequently
included broccoli, tea, onions, and apples-the
richest sources of flavonoids-gained a 20%
reduction in their risk of heart disease.

Cataract Prevention

Broccoli and other leafy green vegetables
contain powerful phytonutrient antioxidants
in the carotenoid family called lutein and
zeaxanthin, both of which are concentrated
in large quantities in the lens of the eye.

When 36,000 men in the Health Professionals
Follow-Up Study were monitored, those who ate
broccoli more than twice a week had a 23%
lower risk of cataracts compared to men who
consumed this antioxidant-rich vegetable less
than once a month.

In addition to the antioxidant potential of
broccoli’s carotenoids, recent research has
suggested that sulforaphane may also have
antioxidant potential, being able to protect
human eye cells from free radical stressors.

Stronger Bones with Broccoli

When it comes to building strong bones, broccoli’s
got it all for less. One cup of cooked broccoli
contains 74 mg of calcium, plus 123 mg of vitamin C,
which significantly improves calcium’s absorption;
all this for a total of only 44 calories.

To put this in perspective, an orange contains
no calcium, 69 mg of vitamin C, and about 50%
more-calories. Dairy products, long touted as
the most reliable source of calcium, contain
no vitamin C, but do contain saturated fat.
A glass of 2% milk contains 121 calories,
and 42 of those calories come from fat.

An Immune System Supporter

Not only does a cup of broccoli contain the RDA
for vitamin C, it also fortifies your immune
system with a hefty 1359 mcg of beta-carotene,
and small but useful amounts of zinc and selenium,
two trace minerals that act as cofactors in
numerous immune defensive actions.

A Birth Defect Fighter

Especially if you are pregnant, be sure to eat
broccoli. A cup of broccoli supplies 94 mcg of
folic acid, a B-vitamin essential for proper
cellular division because it is necessary in
DNA synthesis. Without folic acid, the fetus’
nervous system cells do not divide properly.
Deficiency of folic acid during pregnancy has
been linked to several birth defects, including
neural tube defects like spina bifida. Despite
folic acid’s wide occurence in food (it’s name
comes from the Latin word folium, meaning
‘foliage,’ because it’s found in green leafy
vegetables), folic acid deficiency is the most
common vitamin deficiency in the world.


Broccoli’s name is derived from the Latin word
brachium, which means branch or arm, a reflection
of its tree-like shape that features a compact
head of florets attached by small stems to a
larger stalk. Because of its different components,
this vegetable provides a complex of tastes and
textures, ranging from soft and flowery (the florets)
to fibrous and crunchy (the stem and stalk). Its
color can range from deep sage to dark green to
purplish-green, depending upon the variety. One
of the most popular type of broccoli sold in
North America is known as Italian green, or
Calabrese, named after the Italian province of
Calabria where it first grew.

Other vegetables related to broccoli are broccolini,
a mix between broccoli and kale, and broccoflower,
a cross between broccoli and cauliflower. Broccoli
sprouts have also recently become popular as a
result of research uncovering their high
concentration of the anti-cancer phytonutrient,


Broccoli has its roots in Italy. In ancient Roman
times, it was developed from wild cabbage, a plant
that more resembles collards than broccoli. It
spread through out the Near East where it was
appreciated for its edible flower heads and was
subsequently brought back to Italy where it was
further cultivated. Broccoli was introduced to
the United States in colonial times, popularized
by Italian immigrants who brought this prized
vegetable with them to the New World.

How to Select and Store

Choose broccoli with floret clusters that are
compact and not bruised. They should be uniformly
colored, either dark green, sage or purple-green,
depending upon variety, and with no yellowing.
In addition, they should not have any yellow
flowers blossoming through, as this is a sign
of over maturity. The stalk and stems should be
firm with no slimy spots appearing either there
or on the florets. If leaves are attached, they
should be vibrant in color and not wilted.

Broccoli is very perishable and should be stored
in open plastic bag in the refrigerator crisper
where it will keep for a week. Since water on
the surface will encourage its degradation, do
not wash the broccoli before refrigerating.
Broccoli that has been blanched and then frozen
can stay up to a year. Leftover cooked broccoli
should be placed in tightly covered container
and stored in the refrigerator where it will
keep for a few days.

How to Enjoy

For some of our favorite recipes,
click Recipes at:

Tips for Preparing Broccoli:

Both cooked and raw broccoli make excellent additions
to your meal plan. Some of the health-supporting
compounds in broccoli can be increased by slicing
or chewing, since both slicing and chewing can help
activate alkaline buffers in the broccoli. The
heating (for example, steaming) of unsliced broccoli
is also fine, since it helps to prepare the food in
a pureed state for biological transformation into
blood in the small intestine. When cooking broccoli,
however, the stems and florets should be prepared
differently. Since the fibrous stems take longer
to cook, they can be prepared separately for a
few minutes before adding the florets. For quicker
cooking, make lengthwise slits in the stems. While
people do not generally eat the leaves, they are
perfectly edible and contain concentrated amounts
of nutrients.

The World’s Healthiest Foods has long recommended
quickly steaming or healthy sautéing as the best
ways to cook vegetables to retain their nutrients.
Several recent studies have confirmed this advice.
The way you cook can dramatically impact the amount
of nutrients your vegetables deliver. For more
information on healthy cookware go to:

A study published in the Journal of the Science
of Food and Agriculture investigated the effects
of various methods of cooking broccoli. Of all
the methods of preparation, steaming caused
the least loss of nutrients.

Microwaving broccoli resulted in a loss of 97%,
74% and 87% of its three major antioxidant
compounds-flavonoids, sinapics and caffeoyl-quinic
derivatives. In comparison, steaming broccoli
resulted in a loss of only 11%, 0% and 8%,
respectively, of the same antioxidants.

Study co-author, Dr. Cristina Garcia-Viguera, noted
that ‘Most of the bioactive compounds are water-soluble;
during heating, they leach in a high percentage into
the cooking water. Because of this, it is recommended
to cook vegetables in the minimum amount of water
(as in steaming) in order to retain their nutritional
benefits.’ A second study, published in the same
issue of the Journal of the Science of Food and
Agriculture, provides similar evidence. In this
study, Finnish researchers found that blanching
vegetables prior to freezing caused losses of up
to a third of their antioxidant content. Although
slight further losses occurred during frozen storage,
most bioactive compounds including antioxidants
remained stable. The bottomline: how you prepare
and cook your food may have a major impact on
its nutrient-richness. For more information of
how to cook food without losing its electrical
potential go to:

A third study, published in the British Medical
Journal, checked to see how much of the B vitamin,
folate, was retained after broccoli, spinach or
potatoes were boiled or steamed.

Boiling for typical time periods caused a loss
of 56% of the folate in broccoli, and 51% of the
folate in spinach, while boiling potatoes caused
only minimal folate loss. Steaming spinach or
broccoli, in contrast, caused no significant
loss of folate. The take home message: Boiling
potatoes may be okay, but to get the most benefit
from cruciferous vegetables like broccoli, and
greens like spinach, cook them lightly!

A Few Quick Serving Ideas:

Sprinkle lemon juice and sesame seeds over lightly
steamed broccoli.

Toss spinach pasta with olive oil, pine nuts and
healthy sautéed broccoli florets. Add salt and
pepper to taste.

Purée cooked broccoli and cauliflower, then combine
with seasonings of your choice to make a simple,
yet delicious, soup.

Doc Broc Caserole found in the Doc Broc Stonehindge
Cave Adventure Book for children of all ages.
For more information on this book and great recipes
for children go to:

Have your children take Doc Broc Rocks everday at
least 1 to 3 capsules 1 in the morning, 1 in the
afternoon, and 1 at night. Adults should take
1 to 3 capsules of the pHruits and pHolage
each day and/or drink 3 t 4 liters of
of alkaline water with 1 to 3 scoops of
pHruits and pHolage powder.

For more information on Doc Broc Rocks and/or
pHruits and pHolage go to:


Broccoli and Goitrogens

Broccoli contains goitrogens, naturally-occurring
substances in certain foods that can interfere
with the functioning of the thyroid gland. Individuals
with already existing and untreated thyroid problems
may want to avoid broccoli for this reason. Cooking
may help to inactivate the goitrogenic compounds
found in food. However, it is not clear from the
research exactly what percent of goitrogenic
compounds get inactivated by cooking, or exactly
how much risk is involved with the consumption of
broccoli by individuals with pre-existing and
untreated thyroid problems.

Nutritional Profile

Broccoli contains glucosinolates, phytochemicals
which break down to compounds called indoles and
isothiocyanates (such as sulphoraphane). Broccoli
also contains the carotenoid, lutein. Broccoli
is an excellent source of the vitamins K, C, and A,
as well as folate and fiber. Broccoli is a very
good source of phosphorus, potassium, magnesium
and the vitamins B6 and E.

Introduction to Food Rating System Chart

The following chart shows the nutrients for which
this food is either an excellent, very good or
good source. Next to the nutrient name you will
find the following information: the amount of the
nutrient that is included in the noted serving of
this food; the %Daily Value (DV) that amount
represents; the nutrient density rating; and the
food’s World’s Healthiest Foods Rating. Underneath
the chart is a table that summarizes how the ratings
were devised. Read detailed information on our Food
and Recipe Rating System.

Broccoli, steamed
1.00 cup
43.68 calories
Nutrient Amount DV (%) ND World’s Healthiest

vitamin C 123.40 mg 205.7 84.8 excellent
vitamin K 155.20 mcg 194.0 79.9 excellent
vitamin A 2280.72 IU 45.6 18.8 excellent
folate 93.91 mcg 23.5 9.7 excellent
dietary fiber 4.68 g 18.7 7.7 excellent
manganese 0.34 mg 17.0 7.0 very good
tryptophan 0.05 g 15.6 6.4 very good
potassium 505.44 mg 14.4 6.0 very good
vitamin B6 0.22 mg 11.0 4.5 very good
vitamin B2 0.18 mg 10.6 4.4 very good
phosphorus 102.80 mg 10.3 4.2 very good
magnesium 39.00 mg 9.8 4.0 very good
protein 4.66 g 9.3 3.8 very good
omega 3 0.20 g 8.0 3.3 good
vitamin B5 0.79 mg 7.9 3.3 good
iron 1.37 mg 7.6 3.1 good
calcium 74.72 mg 7.5 3.1 good
vitamin B1 0.09 mg 6.0 2.5 good
vitamin B3 0.94 mg 4.7 1.9 good
zinc 0.62 mg 4.1 1.7 good
vitamin E 0.75 mg 3.8 1.5 good

World’s Healthiest Foods Rating Rule

excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%

In Depth Nutritional Profile for Broccoli


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