1. Eat Your Vitamins
Broccoli is a leafy green vegetable that holds a place in nearly every nutritious diet. Broccoli contains a wide amount of essential vitamins and nutrients, including high amounts of Vitamin C, A, and K, as well as folate, potassium, and even protein. The Vitamin A in broccoli can help promote overall eye and skin health, while the folate (folic acid) can prevent anemia and is extremely important for healthy pregnancies.
2. Prevent Cancer With Broccoli
According to www.whfoods.com, broccoli contains phytonutrients which help protect against environmental stressors (free-radicals) which aids in the prevention of many cancers. In fact, studies have shown that combining the properties of broccoli with a serving of fresh tomatoes can be extremely helpful in the prevention of prostate cancer. In general, eating broccoli combined with any antioxidant rich vegetable (in many colors) year-round is key to preventing disease and furthering overall nutritional health.
3. Build Strong Bones
Broccoli is a wonderful food for athletes or healthy eaters, because it contains protein that fuels and aids in muscle health, and helps create a feeling of fullness for extended periods of time. In addition, the dietary fiber in broccoli helps stave off hunger, while promoting overall digestive health. Surprisingly, broccoli is a positive source of Omega-3 Fatty acids, which are typically associated with foods like fish or nuts. Similar to other green vegetables, broccoli also provides an unexpected dose of calcium to the diet which can aid in overall bone health (although commonly associated with dairy).
4. Prep the Veggie Right
Although broccoli carries an ideal amount of vitamins for healthy eating, it is easy to damage its overall effects by preparing the vegetable improperly. Broccoli is perhaps most potent when eaten raw, where at 1 cup it is just 43 calories per serving. Try carrying small packets of raw broccoli for a mid-day snack, or dipping in low-calorie dressing for a treat. Broccoli is also beneficial when grilled with healthy oils such as olive oil, or used in salads or on sandwiches. Try grilling broccoli along with other vegetables and placing on a shish-kabob stick, but make sure to skip the butter and cooking oils. Broccoli is no longer deemed healthy if it is battered, mixed into soups or sauces with cheese and cream, or placed atop a greasy pizza. However, adding broccoli to any meal (whether healthy or not) is always better than skipping the vegetable all together.
5. Watch Your Cooking
Aside from preparing broccoli properly, it's also important not to cook the vegetable in an incorrect manner. For example, cooking broccoli in the microwave was shown by the Journal of the Science of Food and Agriculture to result in up to a 74 to 97% loss in essential antioxidant compounds. In the end, studies determined that "steaming broccoli is the most ideal form of heated preparation for preserving vitamins and minerals." However, broccoli that has already been frozen and packaged for purchase still retains its nutrients, as long as the package hasn't been altered with additional sodium, sugars, or sauces. In the end, the simpler your broccoli purchase and preparation are...the better.
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