Dr. Kelly Simms ND, CNS

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in Detoxification· Digestive Health· Hormones and Metabolic Health· Women's Health

What Makes Broccoli and Kale Superfoods?

Broccoli and kale are often touted to be “superfoods.” And, yes, they really are amazingly healthy for you.

If you’re wondering what exactly is in these green powerhouses that makes them so “super,” I’ve outlined the highlights to give you reasons to make these a staple in your diet.

What is a superfood? I’d define it as a food that has health benefit beyond the macronutrient and micronutrient profile. It’s like one of those foods that get a bonus point for doing something a little extra.

Super Nutrition
To start, they’re both considered cruciferous vegetables related to each other in the Brassica family. This family of super plants also includes cauliflower, cabbage, mustard greens, and Brussels sprouts.

Broccoli and kale are full of nutrition: vitamins, minerals, fiber, etc. They’re both considered to be nutrient dense which is a measure of nutrients per calorie – and these both have a lot!

Broccoli and kale tend to taste a bit bitter – but that bitterness equals healthfulness! Did you know that broccoli has > 100% of your daily value of vitamin C?! Move over oranges!!

This bitter flavor is from some of the health-promoting compounds in these super plant foods. Things like glucosinolates (e.g., sulforaphane and isothiocyanates) and polyphenol flavonols.

There are a few different types of kale – from curly kale, to dinosaur kale, to red/purple kale. The different colors result from slight differences in the amounts of the compounds these plants contain.

One of the main active ingredients in cruciferous vegetables are glucosinolates. These antioxidant compounds are very useful to help detoxify, balance hormones, and protect against cancer.

Raw vs cooked
It’s the precursors to glucosinolates that are in cruciferous vegetables, not the compounds themselves. When fresh broccoli and kale are eaten (or even chopped/blended) raw, the active compounds are produced. So if you’d looking for detox and hormone balance- try to eat more raw.

When cooked, kale contains another anti-cancer compound called indole and less glucosinolates.

Note that glucosinolates may affect iodine absorption and thyroid health, particularly in people prone to thyroid disease. In this case, you may not have to ditch these superfoods altogether – just cook them first to reduce the glucosinolate content.

Other bonus points for kale and broccoli
These superfoods also contain flavonols like kaempferol and quercetin. Flavonols have antioxidant and anti-inflammatory properties, and they decrease your risk of cancer.

Kale also contains carotenoids like lutein and zeaxanthin. Carotenoids are known for promoting eye health and are protective against many cancers.

In summary
There’s no debate that if you are looking for a food group that has a health promoting bonus point, look no further than broccoli and kale. Both are packed with nutrition and have a whole array of health-promoting compounds.

Almost everyone should be eating these regularly. Just be cautious if you’re taking blood-thinning medications; and, if you have thyroid issues, cook them first. Of course, they are also foods known to cause gas or bloating, so also be careful on the serving size or frequency of consumption if you notice gastrointestinal distress.

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Estrogen dominance, or unopposed estrogen, is a th Estrogen dominance, or unopposed estrogen, is a theory in which the level of estrogen outweighs the level of progesterone and other hormones in the body. Picture a seesaw. Estrogen is the person high in the air looking down at the progesterone (and other hormones)- sitting at the other end with their feet on the ground.

Our bodies need estrogen for reproductive, cardiovascular, and bone health. Estrogen is a very important hormone! Too much estrogen, however, can be linked to an assortment of conditions like: 
- Heavy periods
- Migraines
- Water retention 
- Fibrocystic breasts
- Uterine fibroids 
- Endometriosis
- Mood swings 
- Hormonal weight gain

High estrogen can be caused by certain medications, excess body fat, stress, alcohol, liver issues, and synthetic xenoestrogens, so some dietary and lifestyle changes may be needed to correct your hormone levels. And, what about supporting the other hormones? Picture the seesaw again. We can support healthy progesterone production with dietary and lifestyle changes as well!

Was this helpful? If so – like, follow, and don’t forget to comment below any questions you have about estrogen dominance!
There are few health conditions as frustrating to There are few health conditions as frustrating to address and correct as acne.

Courses of antibiotics, dozens of topicals, spironolactone, supplements, and the birth control pill are the main treatments most of my patients have tried before they come to me. While some may be effective, you might be still wondering: is there a way to heal my skin once and for all and not have to use this stuff?

Acne is so frustrating for many because it seems like there are a million things you could be trying. So, what are some NATURAL first steps you can take if you are struggling with acne?

1) Get your hormone levels checked. Knowing if you have any hormone imbalances can help your doctor to cater your treatment plan to your specific needs.

2) Address your gut health. Your gut is the foundation of your health and can be closely tied to skin issues.

3) Try going dairy free. I’ve found this is one food group that can be especially problematic for people that suffer with acne. The thing to know is that you have to avoid it for at least 30 days and also that in the future, you can probably have at least some dairy back. It’s usually not a forever restriction.

If you have questions about your struggles with acne, leave a comment below or send me a DM. I’d love to chat about potential solutions and help you get to the bottom of your skin concerns.
It’s time for another Sunday Supplement highligh It’s time for another Sunday Supplement highlight! Today, we’re talking about Magnesium Glycinate.

Magnesium Glycinate is a supplement that increases magnesium levels. Magnesium is vital in regulating muscle and nerve function, blood sugar levels, and blood pressure. It may also be helpful in the making of bone, protein, and DNA. 

I love magnesium glycinate because it is one of the easiest forms of magnesium supplementation for the body to absorb. It is also gentle on the digestive tract which means it is less likely to cause undesirable side effects such as an upset stomach or loose stool. 

Magnesium glycinate might be especially helpful for you if you suffer from:
- High blood pressure or heart disease
- Type 2 diabetes
- Osteoporosis
- Migraine headaches
- Depression

Do you have more questions about magnesium glycinate? Leave a comment below, or shoot me a DM and we can chat!
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