Broccoli's
nutrients include vitamin C, vitamin A, folic acid, calcium, and fiber.
Broccoli is an
important calcium source. Calcium does more than build strong bones.
This mineral
controls high blood pressure, and it may prevent colon cancer.
Broccoli is a
very low calorie vegetables: 34 calories per 100 g. Nevertheless, it is rich in
dietary fiber, minerals, vitamins, and anti-oxidants that have proven health
benefits.
Broccoli is also
a good source of minerals like calcium, manganese, iron, magnesium, selenium,
zinc and phosphorus.
Fresh Broccoli
contains phyto-nutrients.
These compounds help protect against prostate,
colon, urinary bladder, pancreatic, and breast cancers.
Fresh vegetable
is a rich source of vitamin-C which is a powerful natural anti-oxidant and
immune modulator that helps fight against flu causing viruses.
Further, it
contains another anti-oxidant vitamin: vitamin-A which is essential for healthy
eye-sight and helps prevent from macular degeneration of the retina in the
elderly population.
Together with
other pro-vitamins like beta-carotene, alpha-carotene, and zea-xanthin, vitamin
A helps in maintaining the integrity of skin and mucusa.
Broccoli leaves
(green tops) are an excellent source of carotenoids and vitamin A.
Fresh heads are
an excellent source of folates.
The consumption
of fresh vegetables and fruits rich in folates during pre-conception, and
pregnancy helps prevent neural tube defects in the offspring.
The flower
vegetable is a rich source of vitamin-K and B-complex group of vitamins like
niacin (vit B-3), pantothenic acid (vit.B-5), pyridoxine (vit.B-6), and
riboflavin.
It is advisable
to choose Broccoli with fresh, bright, compact, firm textured flower heads with
rich flavor.
Avoid those with overmature florets featuring
yellow flower buds, excessive branching and hollow stem ones.
Whenever
possible, buy organic farm produces to get maximum health benefits.
Rinse flower head
by dipping it upside down in salted water for up to 30 minutes and then wash
again in running cold water before use in cooking in order to remove any
pesticide residues and dirt.
Broccoli greens
should also be treated in the same way as you do in washing any other greens like
spinach.
Eat broccoli
while they are fresh.
Otherwise, it can
be placed inside the refrigerator wrapped in a zip pouch where it may keep well
for few days.
Store the
unwashed vegetable in loose or perforated plastic bags in the crisper drawer of
the refrigerator.
Only wash
broccoli right before eating, as wet broccoli can develop mold and become limp.
Broccoli left at
room temperature becomes fibrous and woody.
Part of
broccoli's health benefits stems from the presence of the enzyme myrosinase,
which plays an important role in the formation of the anti-inflammatory and
anti-cancer compound sulforaphane.
When food is
overcooked, myrosinase is destroyed and as a consequence, many of the
nutrients, including sulforaphane, are destroyed.
The best cooking
methods for broccoli is 'Healthy Steaming'.
You begin by
dicing broccoli florets into quarters and allowing them to sit for a while.
This exposure to
air enhances broccoli's health promoting qualities.
Then the quarters
are steamed for about five minutes, after which the vegetable is all ready for
being spiced as desired and served.
Steam-cooked
broccoli has amazing cholesterol lowering benefits.
The fiber present
in steamed broccoli effectively binds together with the bile acids found in the
digestive tract.
As a result, the
bile acids can be easily excreted and removed from the body - thus lowering
cholesterol levels.
Even raw uncooked broccoli can lower
cholesterol but not as much the steam-cooked variant.
Here are some
benefits of Broccoli:
1) High amounts
of Vitamin C and Vitamin A
2) Aids in Food
Absorption
3) Loaded with
Folic Acid
4) High in
Potassium and Fiber
5) Prevents and
Fights Cancer
6) High in
Calcium
7) Aids and Prevents
Alzheimer's disease, Diabetes, Arthritis and Heart Disease
8) Slows and
Reverses Aging
9) Aids the Liver
10) Lowers Blood
Pressure
Broccoli is a
very good deterrent against cancer.
It also help
boost the body's immune response and add to one's overall health.
The health
benefits of broccoli is it's amazing value as a deterrent to cancer as well as
the three metabolic problems in the body that are often linked to the
development of cancer:
- Persistent inflammation
- Oxidative stress (due to free radical-induced damage)
- Insufficient detoxification.
In Broccoli,the
presence of substances called glucoraphanin, gluconasturtiin and glucobrassicin
has a very positive effect on the body's detoxification system.
They play a strong role in strengthening the
body's detoxification process.
This explains why
broccoli has such potent anti-inflammatory benefits for us.
In addition, broccoli even has significant
quantities of omega 3 fatty acids present in it - which are again quite
effective against inflammations.
Combining the
anti-inflammatory benefits of kaempferol and omega 3 fatty acids, broccoli
makes for a powerful hypoallergenic diet component.
Broccoli has several
powerful antioxidants, such as, carotenoids lutein, zeaxanthin and
beta-carotene.
It is the only
cruciferous vegetable that not only has the highest concentrations of vitamin C
but also contains (in sufficient amounts) the flavonoids that are necessary for
the effective recycling of vitamin C.
Broccoli has high
concentrations of calcium and vitamin K which plays important roles in
determining the health of our bones as well as bone diseases like osteoporosis.
Broccoli further adds to bone strength by
helping combat vitamin D deficiency.
Sufficient intake of vitamin K and vitamin A
can help people in balancing their vitamin D metabolism.
Broccoli is
packed with powerful combination of vitamin A (as beta-carotene) and vitamin K.
A broccoli-rich
diet is highly recommended for people deficient in vitamin D and looking at
making up for the deficiency through supplements.
Broccoli has
anti-inflammatory as well as cholesterol lowering properties, which make it an
excellent food for your heart.
Isothiocyanate,
present in broccoli is capable of preventing and even reversing (to some
extent) any damage to the blood vessel linings, caused due to inflammation
resulting from problems like chronic diabetes.
Broccoli is a
source of good carbohydrates.
With high content
of digestion-aiding fiber it helps prevent constipation, regulate blood sugar
and balance appetite.
It is also packed
with sufficient quantities of protein for fewer calories when compared to other
sources of carbs like rice and corn.
Researchers have found that broccoli contains a chemical
called glucosinolate, which produces a metabolite that is incredibly powerful
at preventing (and even reversing) many diseases.
The metabolite is
called sulphoraphane.
The root word is
Sulphur it is the chemical responsible for the production of stinking, smelly
gas after eating cruciferous vegetables like Brussels sprouts, arugula,
cauliflower, and broccoli.
But broccoli has
a higher concentration of sulphoraphane than any other sister vegetables,
making it ounce-for-ounce the most powerful food at destroying diseases.
Sulphoraphane’s
has the ability to increase insulin sensitivity, break down viruses, kill
bacteria, and even destroy cancer stem cells.
It has even been proven in human and animal
studies to improve kidney function.
These benefits
are especially important to people who suffer from metabolic disorders like:
- Type 2 diabetes
- High blood pressure
- High cholesterol
Sulphoraphane has
been proven to be a key player in DNA-methylation.
Disease processes
are only effective if inflammation, stem cells, or some other attack is
successful.
Sulphoraphane mitigates their effectiveness in
the DNA-methylation process.
You only need
about 10 stems per week. Spread out over a few servings per week, this small
amount has even been shown to be effective at preventing prostate cancer from
developing and controlling high blood pressure.
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