The age-old advice of "eat your veggies" is probably some of the best advice you can follow. Vegetables all have unique nutritional benefits. Broccoli, a type of cabbage, is one of the healthiest green vegetables you can consume. It is one of the most nutrient packed foods that is low in calories and high in fiber.
Vitamins and Minerals
Broccoli is high in vitamins A, C, K, B1, or thiamin, B2, or riboflavin, B3, or niacin, B5, or pantothenic acid, B6, B9, or folate, and vitamin E. Calcium, iron, magnesium, phosphorous, potassium and zinc are all minerals found in broccoli. And we're not talking just traces of these essential nutrients. Broccoli is jam-packed with all of these. It may surprise you to know that one serving of broccoli has more vitamin C than a serving of citrus fruit. It also rivals milk as an excellent source of calcium.
Cancer Fighting
Supporting one of the significant benefits of eating broccoli, studies at John Hopkins University found that broccoli contains substances that trigger the body to produce a substance called sulforaphane. Sulforaphane assists the liver in producing enzymes that fight cancer.
Preparation
A study performed at the University of Illinois examined how you should prepare the broccoli to maximize its cancer-fighting potential. Researchers found that heating the broccoli just enough to eliminate a sulfur grabbing protein, but not enough to stop it from releasing sulforaphane, was key. The scientists recommend that you lightly steam the broccoli for just 3 to 4 minutes to maximize the cancer-fighting properties. Other studies have also shown that the vitamin C in broccoli which has been lightly cooked can be more readily absorbed by the body compared to raw. However, the concentration of some of the other vitamins may be slightly higher in raw broccoli compared to cooked. So to gain the nutritional benefits of this superfood, it may be advisable to eat a healthy mix of raw and lightly steamed broccoli.
Selection
The USDA recommends the following when selecting your broccoli from the produce stand: Chose bunches whose florets are dark green in color and tightly closed. The stalks should be firm and slender. Avoid those bunches whose stalks are bendable or rubbery. You should also avoid broccoli with open, flowering, yellow-colored or water-soaked bud clusters. The darker or more purple in color the florets are, the more beta-carotene and vitamin C it has. Another thing to keep in mind is that frozen broccoli has more sodium than fresh, but overall it is still low in sodium.
Concerns
Almost everyone can benefit from incorporating broccoli into their nutritional regimen. However, because of the effects that vitamin K can have on blood thinners, it is advisable to talk to your physician about how many servings you should incorporate. Additionally, if you have thyroid disorders, especially an underactive thyroid, you should also talk to your physician about how much broccoli you should consume. This is because it can add to the possibility of developing a goiter somewhere on your body.
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