Broccoli Health Benefits
Countless studies on ‘broccoli health benefits’ aimed to prove primarily its anti-cancer properties. Broccoli is the plural of broccolo, it means ‘the flowering top of the cabbage’ in Italian and is related to cauliflower. It was known in Europe 2000 years ago and has been considered a must-have food in Italy since then.
• Broccoli has a glycemic index of zero. It may help control diabetes by regulating your blood sugar.
• High content of soluble and insoluble dietary fiber and great for digestive system, it certainly helps in losing weight.
• Contains calcium and contributes to stronger bones and bone health.
• Rich source of Vitamin-C and betacarotene and boosts the immune system with anti-viral / anti-bacterial activity.
• Phytonutrients in broccoli work as antioxidants and help to disarm free radicals.
• Sulphoraphane in broccoli helps to boost liver and skin cells’ detoxifyingabilities.
• Broccoli sprouts contain many times the power of mature broccoli to boost enzymes that detoxify potential carcinogens.
• It has anti-cancer properties and can prevent bladder, ovarian, prostatecancer, colon, breast and lung cancers.
• Sulphoraphane can repair sun damaged skin.
• Broccoli contributes to significant reduction of heart disease risk as it is rich in cholesterol reducing fiber.
• It has anti-aging properties.
Selection and Storage:
• Broccoli should be deep green colour with thin stalk. Yellow bits and thick stalks are signs of age.
• Consume fresh broccoli within 2-3 days as it will not keep long.
• Raw broccoli requires air circulation, do not use a sealed plastic bag.
• Cover the cooked broccoli in the fridge and use within 3 days.
• Frozen broccoli is fine to eat and rich in nutrients too.
• Cook broccoli fresh as it can be ready in only a few minutes, no need for leftovers.
• It can be boiled in a small amount of water, microwaved with the least amount of water, steamed or stir-fried.
• If you will microwave it, do it in minimum time possible not to lose the broccoli health benefits.
• Lightly stir fried, sauteed or steamed broccolis with a little bit of olive oil are the best.
“WHFoods: Broccoli”. George Mateljan Foundation. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=9. Retrieved 2009-10-08.
Johnson IT. Vegetables yield anticancer chemical. Institute of Food Research, News Release, May 10, 2004. http://www.ifr.ac.uk 2004.
Nutrition Action Healthletter. Nutrition Action Healthletter. Dec 1999. Volume 26, Number 10 1999.
Homecooking.about.com/od/foodstorage/a/broccolistorage.htm , retrieved 2009-10-09.
Wood, Rebecca. The Whole Foods Encyclopedia. ‘Broccoli Health Benefits’. New York, NY: Prentice-Hall Press; 1988 1988. PMID:15220.