Broccoli is really one of the healthiest vegetables – an excellent source of nutrients. Here is some information about its effect on our health – hopefully it’ll encourage you to eat more of it.

The Plant

In the USA, western Europe and south-east Asia broccoli is a very popular vegetable. It’s name derives from the Italian wordbroccolo(the flowering crest of a cabbage) although it originated in the Caucasus countryside. It actually belongs to the cabbage family, its nearest relative being the cauliflower. The most popular type of broccoli iscalabrese broccili which has a large green head and a thick stalk. Sprouting and purple broccoli are interesting varieties that are getting more and more popular worldwide. It’s very easy to grow broccoli in a vegetable garden, as it’s quite hardy and tolerant to both hot and cold weather.

Nutrients

Broccoli is rich in nutrients; it’s considered to be a healing food, so it’s one of the “superfoods”. This is why:

• In the brassica family it has the highest carotenoid content.
• It’s high in C, E, B vitamins.
• It has outstanding chlorophyll and potassium content.
• It contains significant calcium, magnesium, sodium, iron, zinc, phosphorus, folic acid and manganese.
• It’s rich in flavonoids, indoles and isothiocyanates.
• It’s an excellent source of B-carotene.
• It’s low in calories, only 24Kcal/100g

Health effects

There is evidence that regular consumption (80-100 grams per day) has the following positive effects on the body:

• Ideal for weight loss within a controlled diet
• Lowers the blood pressure and benefits the cardiovascular system.
• It has a good effect on joint problems, anemia.
• It increases energy, good against fatigue.
• It prevents the development of cancers – especially the female, oestrogen-dependent cancers, prostate cancer, rectal cancer formation and metastasis formation. Its sulforaphane molecules destroys the tumour cells or slows down their growth, so broccoli is good, natural remedy for cancer.
• The same chemical substance slows down the ageing process and protects the skin from sunburn and skin cancer. Also, it provides protection against gastric ulcers, as it destroys theHelicobacter pylori.
• It is a rich source of a flavonoid called kaempferol which is shown to inhibit ovarian cancer.
• Its high content of beta-carotene strengthens the immune system, it’s calcium content strengthens the bones.
• It’s an excellent source of folic acid so, during pregnancy, it is particularly recommended to eat a proper amount.
• Its carotene content protects the eyes against cataract formation.
• Studies have shown that it lessens the risk of heart disease.
• It contains the optimal combination of calcium and magnesium so it’s especially good for those who can’t consume dairy products.
• Its high fiber content helps digestion and increases metabolism, thus having a detoxifying effect.
• Broccoli is easier to digest than otherbrassicaso it’s ideal for those who have sensitive stomachs.

In the next part you can read aboutcooking with broccoli>>