Vegetables are an important part of a balanced diet, as they provide essential nutrients, such as vitamins, minerals, fiber, anti-oxidants and phytochemicals. Broccoli is one of the most commonly consumed vegetables. This dark-green vegetable is tree-shaped, with a stalk, small stems and a compact head of florets. A member of the calciferous vegetable family, broccoli has anti-cancer, anti-inflammatory compounds thought to boost the immune system. Eat broccoli often to reap its many benefits.
Broccoli Nutrition
Broccoli is packed with important nutrients that help support your health. Ounce for ounce, cooked broccoli has more vitamin C than an orange and as much calcium as a glass of milk, according to CNN Health. Just one spear of broccoli has three times more fiber than a slice of wheat-bran bread. It is also a good source of most B vitamins, vitamin K, folate, manganese, potassium, tryptophan and iron and is one of the richest sources of vitamin A in the produce section of your grocery store. Researchers at the John Hopkins School of Medicine have found that broccoli is also rich in substances known as isothiocyanates. These chemicals stimulate your body's production of cancer-fighting enzymes that neutralize free radicals before they have an opportunity to damage the DNA of healthy cells. Thus, broccoli protects the body and restores the immune system.
Serving Sizes
The American Cancer Society recommends eating five or more servings of fruits and vegetables each day to help prevent chronic disease. A serving is 1 cup of leafy greens, 1/2 cup of cut-up raw or cooked vegetables and 4 oz. of 100-percent vegetable juice.
Recommended Servings
Broccoli is a member of the calciferous family. This group of vegetables is unique, because they are rich sources of glucosinolates, or sulfur-containing compounds with a pungent aroma and spicy taste. Current research focuses on the cancer-fighting ability of glucosinolates and the compounds produced when they're broken down in your body. Calciferous vegetables include broccoli, cauliflower, cabbage, mustard greens, kale, rutabaga, collard greens, horseradish, wasabi, arugula and watercress. Each of these vegetables has a strong scent and zesty flavor. You should eat a variety of vegetables each day. But specific recommendations for broccoli and other calciferous vegetables have not been established. Preliminary studies advise that adults should eat at least five servings of calciferous vegetables per week. Consistent with the dietary guidelines, a serving of broccoli is equal to 1 cup raw or 1/2 cup cooked.
Eat More Broccoli
If you have a hard time eating enough vegetables, such as broccoli, the American Cancer Society offer tips to help you increase your intake. Keep a bowl of fresh, cut-up vegetables on your kitchen counter or in your refrigerator, and grab some for healthy snacks when you're hungry. Chop broccoli and add it to a homemade pizza or a salad with fresh greens. Wash and cut broccoli florets, and dip them in fat-free dressing for added flavor.
Considerations
Broccoli is packed with important nutrients that will help boost your immune system and prevent disease. Making broccoli a regular part of your diet will help you reap its substantial benefits. Although broccoli is considered a healthy vegetable, certain medical conditions could force you to restrict your vegetables. If you are taking warfarin, you may have to monitor your consumption of vitamin K foods including broccoli. Additionally, eating calciferous vegetables such as broccoli can interfere with thyroid function. Contact your health-care provider if you have questions regarding broccoli in your diet.
Member Comments