Broccoli protects the kidneys

Broccoli protects the kidneys

Broccoli and other foods in the cruciferous family exert a protective effect on kidney tissue. We explain why and how to consume it.

Broccoli protects the kidneys

The broccoli is one of the most nutritious vegetables and beneficial to health. For example, it is one of the vegetables with a higher proportion of vitamins, iron and calcium.

It also has sulfur compounds with antioxidant, detoxifying and anticancer properties. Now it has been discovered that it is a food specially indicated to take care of the kidneys.


According to a study published in the Journal of the American Society of Nephrology, consuming 3 to 5 servings of broccoli per week minimizes chronic inflammation and reduces the risk of kidney damage, especially in people who for genetic reasons – very Common – do not produce the detoxifying enzyme glutathione-S-transferase M1.

The research, led by Dr. Thu H. Le of the University of Rochester, shows that these people take more advantage of the beneficial compounds in broccoli and other crucifers. As it does not have this enzyme, it increases the bioavailability and the action of certain active protective compounds present in vegetables.

On the other hand, a large clinical study has shown a clear association between a high consumption of broccoli and other vegetables of the cruciferous family (cabbages, watercress, mustard, turnips …) and a lower risk of kidney failure. The effect was greater in people who do not express the mentioned enzyme.


To take full advantage of the properties of broccoli, it must be prepared in such a way that its beneficial compounds are not destroyed due to the action of temperature.

Researchers from the University of Illinois (United States) have concluded that the cooking temperature of broccoli should not exceed 76ºC.

Therefore, the preparation in boiling water is not suitable, nor is the choice of frozen broccoli because it has been previously blanched and therefore does not contain all the original enzymes and antioxidant compounds.

Suitable cooking methods can be steaming for 3 to 6 minutes or, better yet, cooking in a steam oven, which allows for greater precision.

In addition, the beneficial effect of broccoli is enhanced when consumed together with other members of its family raw, such as spicy radishes, arugula, watercress, spicy mustard or wasabi.

For maximum benefits, nutritionists recommend consuming broccoli 3 to 5 times a week.


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