Broccoli is one of the most popular vegetables in the United States. This is great news since it is also one of the best ones you can eat and definitely makes my superfood list. It is a member of the cruciferous family of vegetables. It's family members include Brussels sprouts, cabbage, kale, cauliflower, swiss chard, bok choy, and collards. Broccoli was first discovered growing wild near the coast line of the Mediterranean sea. Soon after the Italians began cultivating it, and we can thank them for bringing it to the Americas. Today, most of the broccoli we eat comes from California or Mexico, unless you are lucky enough to get it from a local farmer. Broccoli consumption has more than doubled in the last thirty years, probably due to all the extensive research that revealed it health benefits and cancer fighting properties.
Cancer is the number two killer of people in the United States following heart disease. This disease occurs as an abnormality in our bodies at the cellular level that over years develops into cancer. The food we choose to eat is the best weapon we have to try and prevent the development of cancer in our bodies. Over the past three decades, numerous studies have consistently shown that a typical western diet is a major contributor to cancer. Population studies have shown that cruciferous vegetables like broccoli may be a key player in cancer prevention. Back in 1982, the National Research Council on Diet, Nutrition, and Cancer found that:
"there is sufficient epidemiological evidence to suggest that consumption of cruciferous vegetables is
associated with a reduction in cancer."
That was thirty years ago. So many studies since then have been conducted since then to strengthen that statement. Broccoli and its family of cruciferous vegetables lower our risk of cancer. While all of the crucifers are beneficial for fighting cancer, cabbage, broccoli, and Brussels sprouts are the strongest. Eating 1/2 cup a day is helpful, one cup is even better.
What makes broccoli and its family so chemo-preventative? For starters, the sulfur compounds that impart the strong smell associated with these vegetables are the first weapon in broccoli's arsenal. Closely following are the phytochemicals sulforaphane and the indoles. Sulforaphane has several properties which make it an effective fighter. First, it increases enzymes in the body that can break down carcinogens, it can kill abnormal cells if enough is present in the body, and it helps limit oxidation, the root of many problems in the body. Indoles can block estrogen receptors in certain breast cancer cells, helping to shut down estrogen sensitive breast cancer proliferation. Broccoli also has the strongest inverse association with colon cancer.
Believe it or not, broccoli still has more to offer us. We all know how important vitamin C is as an antioxidant in the body. One cup of cooked broccoli contains more than 100% of the recommended amount of vitamin C for adults and more than 25% of beta-carotene. While I think the governments recommended values are far too low, its a great start! Broccoli is also rich in folate, a B vitamin important in preventing birth defects and removing homocysteine from the body. High levels of homocysteine in the body are associated with cardiovascular disease. It may also help combat cataracts and helps build bones due to its calcium and vitamin C content. Although the calcium in broccoli is modest, its absorption is enhanced by the presence of vitamin C and is a very low calorie way to get some calcium. Also, along with spinach, broccoli has a moderate level of coenzyme Q10, an antioxidant that plays a role in energy metabolism and has gained recent popularity for its ability to combat heart disease.
Broccoli is best eaten fresh, raw or cooked. Frozen is acceptable if that's all you can get, but the flavor and texture will not be quite the same. When purchasing, look for small heads that are deep in color and have tight florets. If the florets are yellowing, the vegetable is past its prime. Eat broccoli within a week after purchasing it, and remember to wash it right before you prepare it. I like to steam it in the microwave in a Zipsteam bag. Always cook in little to no water so you don't wash away all the vitamins and power of this superfood!
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