As a kid, you probably were always told to eat your broccoli, and there's good reason for it. Broccoli is considered a super food, and not many foods can compete with its vitamin and mineral content. Promising medical research has shown that broccoli may reduce your risk for several types of cancer, such as breast, colon and melanoma.
Nutrients
Broccoli is full of vitamins and other nutrients. According to the USDA nutrient database, 1 cup of broccoli has 2.4 g of fiber, which is more than some sources of whole-wheat bread. It has 43 mg of calcium, which is equal to a glass of milk. Broccoli is an excellent source of vitamin K and C, and out of all produce, broccoli is the richest source of vitamin A.
Helps Fight Cancer
According to Dr. Paul Talalay of the John Hopkins University School of Medicine, broccoli is rich in substances called isothiocyanates. These chemicals have been shown to stimulate your body's production of cancer-fighting substances called phase two enzymes. These enzymes counteract possible cancer-causing substances before they can damage your healthy cells. Talalay tested this theory by feeding laboratory rats broccoli and then exposed them to carcinogens known to cause breast cancer. The rats that ate regular food were more likely to develop cancer. Also when the broccoli-fed rats did develop cancer, the tumors were fewer and smaller.
Broccoli Sprouts
Broccoli sprouts, which are similar in appearance to alfalfa sprouts, are three-day old seedlings of the mature plant. According to Talalay, sprouts contain 20 to 50 times the amount of sulforaphane -- a form of isothiocyanate -- as broccoli heads. Broccoli sprouts are a delicious addition to sandwiches and salads.
Considerations
If broccoli is not part of your normal diet, it may take awhile for your body to get used to it. Because of broccoli's high fiber content, you may experience bloating and stomach pain if you consume too much with each meal. If you experience bloating, cut out broccoli and then slowly introduce it back into your diet.
References
- CNN Health; Broccoli Beats Most Other Veggies in Health Benefits; April 2000
- MayoClinic.com; Bloating, Belching and Intestinal Gas: How to Avoid Them; April 2011
- USDA National Nutrient Database: Broccoli
- John Hopkins University School of Medicine; Cancer Protection Compound Abundant in Broccoli Sprouts; Marc Kusinitz; September 1997
Member Comments