Broccoli (Brassica oleracea italica) is a close relative of the cauliflower, first cultivated in Italy. The broccoli plant has a thick fibrous stalk, and soft dark green or purple florets. It has many benefits to health.
- Nutritional Value of Broccoli -
Broccoli is high in fiber and low in calories. It is extremely high in chlorophyll, vitamins and minerals. It is rich in vitamin C, and also has vitamins A, B-6, B-12, C and K.
It contains iron, potassium, selenium and magnesium, and is a good source of folic acid and beta carotene. Broccoli provides as much calcium, ounce for ounce, as milk, and fifteen percent of the recommended daily amount of potassium. Calcium is necessary for strong bones. Potassium is required to prevent heart disease.
- Chemical Value of Broccoli -
The chemical composition of broccoli is quite complex.
People whose diets are high in lutein, a chemical present in broccoli, are less likely to develop cancer of the colon. An article published by The U.S.Department of Agriculture on "Colon Cancer Curbed by High-Selenium Broccoli" suggests broccoli is the best source of anti-cancer agents.
Broccoli has also been proved to reduce the risk of bladder cancer, and cancer of the liver, because it contains sulforaphane, according to Ray Sahelian, MD. Dr Sahelian explains that sulforaphane is very potent in inducing protective enzymes, which act as a defense against cancer-causing chemicals.
DIM (diindolylmethane) occurs naturally in broccoli. This phytochemical promotes good estrogen balance and reduces the risk of breast cancer. Further information about this can be found in "All About DIM" by Michael A. Zeligs, MD, and A. Scott Connelly, MD.
Studies at the University of Saskatchewan, Canada show that the chemical compound sulforaphane glucosinolate, found in broccoli, can also reduce the risk of high blood pressure, cardiovascular disease and stroke.
- Cooking and Eating Broccoli -
Broccoli should always be used as fresh as possible.
Both the stalk and the florets can be eaten raw in salads. The raw stalks can also be served as crudities.
When cooking the vegetable, it will retain more of its nutritional value when steamed lightly, or boiled in a small amount of water. Always keep the pan covered with a lid and cook the broccoli quickly, so the stalk stays crisp.
Broccoli sprouts offer a healthy alternative to the cooked vegetable, and chemical compounds are more highly concentrated in the seedlings.
Broccoli is also available as a plant extract, and can be taken as a daily supplement, in tablet form.
However you choose to consume it, broccoli really does seem to be the best vegetable for boosting the body's resistance to fatal diseases, and it is definitely packed full of vitamins and minerals, which are so essential for good health.