Broccoli has many health benefits that make it really good for you and your family, so even if you didn’t like it as a child, you may want to reacquaint yourself with this princely vegetable.
Why Broccoli is Good for You
Broccoli is SO nutritious that you just need to embrace it!
- By , broccoli stands out. It鈥檚 low in calories, high in fiber and vitamins C, K, and folate, plus it contains contains significant amounts of several other vitamins and minerals.
- Broccoli contains many classes of beneficial phytochemicals, including , , and sulfur-containing glucosinolates鈥攃ancer-fighting compounds unique to that give them their pungency and flavor.
Studies show great differences among broccoli varieties in the amounts of healthful phytocompounds they contain.
- Slicing, chopping, chewing or cooking broccoli (and especially ) activates an enzyme that breaks down the glucosinolates into compounds called isothiocyanates, which many studies have indicated have potent anti-cancer properties.
- The bactericidal properties of sulforaphane (one of the isothiocyanate compounds) inhibit Helicobacter pylori, a bacterium known to cause gastric and peptic ulcers, and possibly gastric cancer.
- Sulphorophane (a brocolli phytocompound) extracted from broccoli sprouts has shown promise in lessening the behavioral, social, and language symptoms of autism.
How to Cook Broccoli
Maybe your mother made you eat broccoli way back when, and you didn鈥檛 like it. But broccoli can be prepared in different ways, depending on your taste. Bear in mind that it鈥檚 easy to ruin broccoli by overcooking or smothering it in a heavy sauce.
When you do cook broccoli, cook it lightly to retain nutrients and maximum flavor. Try some new recipes and you’ll likely hear, 鈥淓ncore! Encore!鈥
Caution: Broccoli and its close family members鈥攌ale, brussels sprouts, mustard greens, cauliflower鈥攃an (rarely) interfere with thyroid function in some individuals. But cooking apparently alters the isothiocyanates鈥 molecular structure, allowing most people to enjoy cruciferous vegetables and the health-promoting values they deliver. If you have concerns, consult your healthcare practitioner.
Growing Broccoli
If you鈥檙e a home gardener, you鈥檒l find broccoli easy to grow. See The Old Farmer’s 蜜桃恋人’s growing guide to broccoli.
Plus, there鈥檚 a bonus: After you cut the main head, providing you’ve selected the right variety, a well-grown plant will keep producing 鈥渟ide shoots鈥 (individual florets) until heavy frost shuts the whole garden down.
If you don鈥檛 have a garden, you can easily grow broccoli 鈥渕icrogreens鈥 for salads and garnishes, which contain more of the healthful phytocompounds than mature leaves and heads.
