Broccoli and its benefits

For ages it was correctly said by our parents that eating broccoli is very healthy. This hearty, tasty vegetable is rich in dozens of nutrients. In the category of most healthful vegetable, Broccoli wins all the top honors. Broccoli is a dark-green vegetable with small, tight heads mounted on stem-like buds, and is a member of Brassica family of the Cruciferous vegetables. It is one of the most popular vegetables and was originated in Italy. Broccoli is a cool-weather vegetable, and its flavor is best from late fall through early spring. Warm-weather broccoli is less tender, lacks the flavor and bright green color of broccoli grown in cooler months. To choose broccoli, look for firm stalks and firm, tightly bunched heads.

Nutritional Facts:

• One cup of chopped and cooked broccoli (146 g) provides 46 calories, 4.6 g protein, 8.7 g carbohydrates, 6.4 g fiber, 178 g calcium, 1.8 mg iron, 220 RE vitamin A, 0.13 mg thiamin, 0.32 mg riboflavin, 1.18 mg niacin, 98 mg vitamin C.

• Broccoli's noteworthy nutrients include vitamin C, vitamin A (mostly as beta-carotene), folic acid, calcium, and fiber.

• Broccoli is also one of the richest sources of vitamin A in the produce section.

• Broccoli is a fiber find. Not only is it a rich source, but half of its fiber is insoluble and half is soluble, helping to meet your needs for both types of fiber.

Benefits: Broccoli provides a health bonus in the form of protective substances that may shield you from disease. Broccoli is a spectacular and unique package of versatile disease fighters.

Broccoli is extremely strong in anticancer activity, particularly against lung, colon, and breast cancers. broccoli naturally contains two important phytochemicals -- indoles and isothiocyanates. Researchers at Johns Hopkins University School of Medicine in Baltimore isolated from broccoli an isothiocyanate, called sulforaphane, that increases the activity of a group of enzymes in our bodies that squelch cancer-causing agents

• Broccoli speeds up the removal of estrogen from the body, helping suppress breast cancer.

• Broccoli is rich in cholesterol-reducing fiber and has antiviral and anti ulcer activity.

• Broccoli is a super source of chromium that helps regulate insulin and blood sugar.

• Broccoli is also a good source of calcium, thus help fight osteoporosis.

Broccoli helps in lowering Lung Cancer in smokers: According to data presented at the American Association for Cancer Research's Seventh Annual International Conference on Frontiers in Cancer Prevention Research, broccoli has a cancer preventive properties that work specifically in smokers.  According to lead author Li Tang, Ph. D., a post-doctoral fellow at Roswell Park Cancer Institute.

"Broccoli is not a therapeutic drug, but for smokers who believe they cannot quit nor do anything about their risk, this is something positive," Tang said. "People who quit smoking will definitely benefit more from intake of cruciferous vegetables." These findings, along with others, indicate cruciferous vegetables may play a more important role in cancer prevention among people exposed to cigarette-smoking. "

Eating Tips: Heavy cooking and processing destroy some of the anti oxidants and phytochemicals such as indoles and glutathione. Eat raw or lightly cooked as in microwave and stir-fry. To reduce its gas production, eat broccoli with ginger or garlic.

How to flavor Broccoli:

• To use broccoli in a stir-fry, blanch it first. The texture and flavor will be much improved.

• To preserve the flavor and texture of blanched broccoli, don't plunge it in a bowl of cold water. Instead, lay it on a plate or tray in a single layer and let it come to room temperature.

• To dress with vinaigrette, cut florets from a large head of broccoli. Blanch or steam florets. Toss with 1/2 cup vinaigrette. To serve cold, cool broccoli first, then toss with dressing.

Broccoli salad is very healthy and a quick recipe too.

Broccoli salad with raisins and sunflower seeds, along with red onion, peas, and a sweet-sour mayonnaise dressing, and here it is.

Ingredients

• 5 cups fresh broccoli florets
• 1/2 cup raisins
• 1/2 cup sunflower seeds
• 1/2 cup cooked, crumbled bacon
• 1/4 cup of red onion, chopped
• 1 cup of frozen peas, thawed

Dressing

• 1 cup mayonnaise
• 2 tablespoons vinegar
• 1/2 cup sugar

Method

1. Combine broccoli florets, raisins, sunflower seeds, crumbled bacon, chopped onion, and peas in a large serving bowl.
2. In a separate bowl or large cup, whisk together mayonnaise, vinegar and sugar.
3. Add dressing to the salad and toss to mix well; chill thoroughly before serving.

So enjoy salad and many other recipes of Broccoli and now onwards never forget to add this health vegetable in your grocery shopping list. Enjoy and have a healthy living.

(Sources: aacr.org, home.howstuffworks.com, archives.cnn.com, foodasfood.com, asianonlinerecipes.com, southernfood.about.com)