Broccoli is a nutrient-rich vegetable recommended by dietitians, physicians, nutritionists and other health professionals as a healthy part of many different diets. Broccoli was first mentioned by the Etruscans in the land that is now Turkey, and it was planted about 2000 years ago in Italy and other parts of Europe. Immigrants brought broccoli to the United States, and Americans started growing it in gardens in the 1700s. The first commercially produced broccoli was grown and harvested in New York and California in the 1920s and 1930 and was soon include in America's eating habits.
Preparation
Broccoli is dense and filling and a good food choice for people who want to lose weight. By eating larger portions of nutritious foods with less calories, dieters experience a feeling of fullness and may lose weight without feeling deprivation. Steaming broccoli maintain its health benefits, crisp texture and nutrient. Do not boil broccoli, use as little water as possible when steaming broccoli and cook it until it is bright green and tender. Broccoli should be steamed or eaten raw, stir-fried, lightly sautéed, grilled or baked. Eating less than one cup of broccoli every day can help you achieve weight loss and provide all the health benefits of this vegetable.
Vitamins
Broccoli is rich in a variety of essential vitamins and minerals, which makes it a good food to eat when dieting. This versatile vegetable is a great source of vitamins A and K, two vitamins that when combined help keep the body's vitamin D metabolism in balance. Vitamin K also helps coagulate blood and maintain proper bone density. Broccoli's B-complex vitamins include folic acid, which is instrumental in preventing heart disease, lowering triglycerides and producing and maintaining new cells. Broccoli is an excellent source of vitamin C; ounce per ounce it contains more vitamin C and fewer calories than an orange.
Minerals
Broccoli contains as much calcium as a glass of milk, but unlike milk, it has no saturated fat. Broccoli is a good source of iron, sulfur -- a detoxifying mineral that may also help ease arthritis pain -- and potassium, which assists with nerve function and with lowering blood pressure. The magnesium in broccoli helps promote proper digestion and absorption of nutrients, and it lessens acidity, so eating it as part of your diet may soothe your stomach.
Antioxidants, Phytochemicals and Fatty Acids
Broccoli is high in omega-3 fatty acids and also contains antioxidants, such as beta-carotene that can help lower bad cholesterol, regulate blood pressure and keep the heart functioning effectively. Broccoli is one of five highly recommended foods on the state of Michigan's list of "The Top Foods to Eat For Good Health Today and Tomorrow." These foods were chosen because they are rich sources of phytochemicals, compounds that help prevent and reduce heart disease, high blood pressure, high cholesterol, cancer and gastrointestinal distress.
Fiber
Broccoli is a great source of fiber, so eating it on a regular basis helps maintain stomach health. The high fiber content relieves constipation and can help relieve stomach ailments. Because broccoli is so fiber-rich, it is very filling, and when people feel full, they eat less and this is very beneficial for dieters.
Calories
Broccoli is low in calories, and it is fat- and cholesterol-free, which makes it an excellent food for people who are dieting. A bag of frozen broccoli florets contains about 125 calories. Broccoli is considered a "negative calorie" food, meaning that your body burns more calories processing broccoli than the vegetable contains. Negative calorie foods are a great addition to a weight loss diet.
References
- The Essential Garden Guide: Broccoli
- Centers for Disease Control and Prevention: Vegetable of the Month: Broccoli
- College of Human Ecology, Kansas State University; Fruits and Vegetables.... Good for You!; Spring/Summer 2006
- The Telegraph; How Broccoli Can Reduce Risk of a Heart Attack; Nic Fleming, Medical Correspondent; January 2008
- State of Michigan: Making Good Nutrition Happen Every Day
- Womens Health Questions: Negative Calorie Foods and the Negative Calorie Diet
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