Broccoli – The Most Nutritive Vegetable
April 1, 2009
We have often been told by our mothers and grandmothers and perhaps great grandmothers also to eat our greens in form of broccoli. I have always wondered why broccoli has remained such a favorite of all mothers. Well, this green vegetable is so rich in its nutrient value that one cannot help adding it to one’s meals.
Nutrients found in Broccoli
This cruciferous vegetable is an excellent source of Vitamin A, C, K, and Vitamin E. It is also rich in folate, fiber, manganese, tryptophan, potassium, Vitamin B6 & B12, magnesium, protein and Omega 3 fatty acids. Broccoli is also a great source of iron, calcium and zinc. A cup of this green super food only consists of 43 calories. In addition to all this, it is also very rich in phytonutrients (sulforaphane and indoles).
Health Benefits
Anti Cancer properties
Broccoli helps prevent stomach and colon cancer. It contains large amounts of Sulforaphane and Estrogens. Sulforaphane is a major and very potent phase II enzyme inducer. Sulforaphane, along with other cancer-protective isothiocyanates, does not induce damaging phase I enzymes. Besides protecting against the risk of cancer occurring, sulforaphane appears to reduce the severity of cancers that do occur. Estrogen is formed from estradiol, and can take either a safe, relatively inert form, 2-hydroxylated, or a dangerously reactive form that has been associated with breast cancers and increased risk of breast cancer.
Heart Care
Its high levels of vitamin E, vitamin C and beta-carotene provide us with a good intake of anti-oxidants, which help reduce risk of heart disease and stroke.
Anti Anemia Properties
It is rich in iron and folic acid that helps to combat anemia. These nutriments, especially folic acid, are very important for women who want to have a child. Folic acid reduces the risk of having a baby with Spinal-bifida.
Apart from the above mentioned benefits, Diindolylmethane found in broccoli is a potent modulator of the innate immune response system with anti-viral, anti-bacterial and anti-cancer activity.
Best ways to eat Broccoli
When fresh, it is sweet and tender and you might want to eat it raw in your salads. In order to preserve its nutriments you should prefer to steam or boil it quickly in very little water until just tender. Broccoli seeds can be sprouted. That will enhance their nutrients. You can sprinkle broccoli’s sprouts on your salads.
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