Broccoli heads are rich source of phyto-nutrients that help protect from prostate cancer and stroke risks. It is actually a flower vegetable and known for its notable and unique nutrients that are found to have disease prevention and health promoting properties.
Botanically, the vegetable is the member of large cruciferous (Brassica) family of vegetables, which also includecauliflower, brussel sprouts, cabbage, arugula, etc.
It is very important that we have this in our daily diet and also encourage kids to eat them as often as possible by making variety of tasty looking dishes.
It is noticed that kids like broccoli and one way to ensure that they enjoy it is to cook it properly by using our Healthy Steaming method. Overcooked broccoli becomes soft and mushy, an indication that it has lost both nutrients and flavor.
Begin by cutting broccoli florets into quarters and let sit for several minutes before cooking to enhance its health-promoting benefits. Steam for 5 minutes.
You'll want to include broccoli as one of the cruciferous vegetables you eat on a regular basis if you want to receive the fantastic health benefits provided by the cruciferous vegetable family. At a minimum, include cruciferous vegetables as part of your diet 2-3 times per week, and make the serving size at least 1-1/2 cups.
I usually prefer to make a quick stir fry with not too much cooking and mashing to retain the nutrition as much as possible. I like to make broccoli salads or in mixed veg stir fries.
2 cups cleaned, washed broccoli florets .
1 tsp grated ginger
1 /2 tsp white pepper
1/2 tsp sesame seeds
1/2 tsp mustard seeds ( optional )
1 tsp chilli sauce
1/2 tsp soy sauce
salt to taste
1 tbsp lime juice.
1 tbsp olive oil/cooking oil
In a pan, add the oil, heat it, crackle the mustard seeds if using the same,
add the grated ginger, toss the washed, cleaned florets of broccoli.
Add the chili sauce, toasted sesame seeds, salt to taste and the soy sauce. Keep tossing and stir frying , by adding sprinkles of water, as the florets soften very quickly.
When cooled, add lime juice and serve with rice or as a salad.
Health aspects of Broccoli
- Broccoli is one of the very low calorie vegetables; provide just 34 calories per 100 g. Nevertheless, it is rich in dietary fiber, minerals, vitamins, and anti-oxidants that have proven health benefits. Total antioxidant strength measured in terms of oxygen radical absorbance capacity (ORAC) of broccoli is 1632 µmol TE/100 g.
- Fresh Broccoli is a storehouse of many phyto-nutrients such as thiocyanates, indoles, sulforaphane, isothiocyanates and flavonoids like beta-carotene cryptoxanthin, lutein, and zea-xanthin. Studies have shown that these compounds by modifying positive signaling at molecular receptor levels help protect from prostate, colon, urinary bladder, pancreatic, and breast cancers.
- Fresh vegetable is exceptionally rich source of vitamin-C. Provides 89.2 mg or about 150% of RDA per 100 g. Vitamin-C is a powerful natural anti-oxidant and immune modulator, helps fight against flu causing viruses.
- Further, it contains very good amounts of another anti-oxidant vitamin, vitamin-A. 100 g fresh head provides 623 IU or 21 % of recommended daily levels. Together with other pro-vitamins like beta-carotene, alpha-carotene, and zea-xanthin, vitamin A helps maintain integrity of skin and mucus membranes. Vitamin A is essential for healthy eye-sight and helps prevent from macular degeneration of the retina in the elderly population.
- Broccoli leaves (green tops) are an excellent source of carotenoids and vitamin A; (provide 16000 IU of vitamin A per 100 g) contain these compounds several times greater than that in the flower-head.
- Fresh broccoli heads are an excellent source of folates; contain about 63 µg/100 g (Provides 16% of RDA). Studies have shown that consumption of fresh vegetables and fruits rich in folates during pre-conception, and pregnancy helps prevent neural tube defects in the offspring.
- This flower vegetable is rich source of vitamin-K; and B-complex group of vitamins like niacin (vit B-3), pantothenic acid (vit.B-5), pyridoxine (vit.B-6), and riboflavin. The flower heads also have some amount of omega-3 fatty acids.
- It is also a good source of minerals like calcium, manganese, iron, magnesium, selenium, zinc and phosphorus.
- Broccoli can provide you
with some special cholesterol-lowering benefits if you will cook it by
steaming. The fiber-related components in broccoli do a better job of
binding together with bile acids in your digestive tract when they've been
steamed. When this binding process takes place, it's easier for bile acids
to be excreted, and the result is a lowering of your cholesterol levels.
Raw broccoli still has cholesterol-lowering ability—just not as much.
- Broccoli has a strong,
positive impact on our body's detoxification system, and researchers have
recently identified one of the key reasons for this detox benefit.
Glucoraphanin, gluconasturtiian, and glucobrassicin are 3 glucosinolate
phytonutrients found in a special combination in broccoli.
- Broccoli may help us solve
our vitamin D deficiency epidemic. When large supplemental doses of
vitamin D are needed to offset deficiency, ample supplies of vitamin K and
vitamin A help keep our vitamin D metabolism in balance. Broccoli has an
unusually strong combination of both vitamin A (in the form of
beta-carotene) and vitamin K. For people faced with the need to rebuild
vitamin D stores through vitamin D supplements, broccoli may be an ideal
food to include in the diet.
- Broccoli is a particularly
rich source of a flavonoid called kaempferol. Recent research has shown
the ability of kaempferol to lessen the impact of allergy-related
substances on our body. This kaempferol connection helps to explain the
unique anti-inflammatory benefits of broccoli, and it should also open the
door to future research on the benefits of broccoli for a hypoallergenic
diet. source ..Internet