Mom wasn't joking when she said "eat your broccoli, it's good for you". Maybe Mom has known something all along that medical experts are just recently discovering. Originating in Italy, Italian immigrants introduced the United States to "broccolo" (the Italian name meaning cabbage sprout) but not before its popularity became widespread throughout Europe.

Steamed broccoli can provide your body with vitamins C, K, A, E, B1, B2, B3, B5, B6, fiber, manganese, tryptophan, potassium, phosphorus, magnesium, protein, omega 3 fatty acid, iron, calcium, and zinc-all for under 44 calories in a one cup serving. Boiled broccoli has more vitamin C, ounce for ounce, than an orange and as much calcium as a glass of milk. What makes broccoli better? Oranges do not contain calcium and dairy products do not contain vitamin C but have saturated fat. With broccoli you get both nutrients and no saturated fat. One stem of broccoli can have as much fiber as a slice of wheat bread and fiber is beneficial to the gastrointestinal tract and can reduce cholesterol.

The vitamin C and beta-carotene in broccoli are important antioxidants that help support a healthy immune system and are also linked at reducing cataracts, heart disease and even some cancers. The fiber content contains half insoluble and half soluble which are both needed in a balanced diet. Health professionals agree that cruciferous vegetables such as broccoli should be eaten several times a week because of the health benefits that these vegetables provide in our overall health and well-being.

Broccoli is rich in isothiocyanates which stimulate the body to produce its own cancer-fighting substances called "phase two enzymes." Research done by food chemist Dr. Paul Talalay at John Hopkins University School of Medicine in Baltimore, Maryland has shown that these enzymes can defuse possible cancer-causing substances before they have the opportunity to damage the DNA of healthy cells. The sprouts of the broccoli (week-old seedling of the mature plant) are remarkably rich in sulforaphane, a form of isothiocyanates. More supermarkets are carrying broccoli sprouts which are mainly used in place of lettuce in salads and sandwiches.

Researchers have known for at least two decades that phytonutrients like those found in broccoli work as antioxidants to clean our bodies from free radicals that can damage our cells. The new research being done is revealing that these phytonutrients can work on a much higher level than was first believed. A study published in the journal of the American Cancer Society looked at the benefits of indole-3-carbinol (I3C) which has potential at blocking the reproduction of tumor cells. I3C is a naturally occurring component found in some vegetables such as broccoli.

Broccoli and broccoli shoots can be eaten raw. Overcooking can reduce the vital nutrients that are beneficial for our health. To keep the most nutrients during cooking, broccoli should be steamed or quickly stir-fried whenever possible. If you find broccoli that have a more purple-colored top, don't pass it up. This only means the broccoli has higher levels of carotenoids which are also beneficial to a healthy diet. Broccoli, cabbage, bok choy, kale and Brussels sprouts are all members of the cruciferous family with broccoli beating out its counterparts for being the most healthful. All the more reason why broccoli can hold the title of "miracle of all vegetables".

References:

THE WHOLE FOODS ENCYCLOPEDIA by Rebecca Wood, copyright 1988.

http://archives.cnn.com/2000/F OOD/news/04/13/broccoli.benefi ts.wmd/

http://www.whfoods.com/genpage .php?tname=foodspice&dbid= 9#healthbenefits

http://www.nytimes.com/special s/women/warchive/970916_1142.h tml

Learn more about this author, Angela Pollock.
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