Broccoli – Everyday Veg That Can Change Your Life




Today, broccoli remains one of the best selling vegetables for many reasons. This low-calorie, nutrient-rich vegetable has been praised for many miraculous health benefits, including fighting cancer, boosting our immune systems, building stronger bones, and lowering the risk for cataracts. Broccoli earns its distinction as one of the top super foods in diets around the world.


Broccoli is a very good source of dietary fiber, vitamin A, vitamin C, vitamin K, B6, folic acid, potassium and manganese. We’re familiar with most of these, of course, but did you know that folic acid is linked to reducing birth defects and heart disease? Along with these nutrients, broccoli is also a good source of protein, vitamin E, vitamin B1, vitamin B2, calcium, and iron.

The words super-food and antioxidant often go together, and broccoli is no exception.  One of these antioxidants is Q10 which helps the body produce energy and helps to prevent heart disease. Another specific component of broccoli’s superpower status involves a compound called sulforaphane which triggers potent anti-cancer enzymes. These enzymes are also effective in eliminating bacteria that can cause peptic ulcers.

And, you don’t have to eat a lot of broccoli to get all these super nutrients. Just one serving of broccoli provides over 40 milligrams of calcium and almost 80 milligrams of vitamin C. That’s even better than milk as a nutritional food source.  All this nutrition is available in only 25 calories, plus broccoli is very low in saturated fat and cholesterol.


Choosing the Right Bunch

Selecting fresh broccoli isn’t difficult. Look for sturdy stalks with compact, dark green florets, and avoid wilted specimens with yellowing buds, as these stalks are already past their prime. Broccoli stores well in the refrigerator for up to three days before losing its vitamin content

Trim any leaves from the stalk and trim the woody end of the stalk off the bottom. If you prefer to eat only the florets, or your recipe calls for just the florets, cut the broccoli florets off the stalk, rinse under running water, and drain. Save the stalks for another recipe if desired.


Cooking and Serving Tip

Broccoli is one of the more versatile vegetables you can eat. Of course, the closer you keep your broccoli to its raw state, the more nutrients you will keep.

If you are cooking your broccoli to serve as a side dish, you should only cook it for a few moments, until the florets turn bright green. Cooking broccoli for more time than necessary causes the nutritional benefits to deteriorate – if the broccoli becomes mushy during steaming or boiling, it’s been cooked too long.  You may choose to flash-cook the broccoli in a microwave to keep the cooking time short and to maintain more of the nutrients. (Although the microwave debate still goes on about whether it reduces or destroys nutrients in broccoli.)

Broccoli can be used in anything from stir-fry to casseroles, omelettes, soups, and salads. The florets make a pretty, and nutritious, addition to many dishes and, of course, have the same healthful benefits as the plant itself. The stalks can be chopped and sautéed, roasted, or cooked and pureed for a creamy broccoli soup.


No matter how you serve broccoli – raw, blanched, or steamed as a side dish, or as an ingredient in a main dish, you can’t go wrong with this powerhouse vegetable. Besides the boost broccoli gives your immune system, and your overall health, broccoli is just plain tasty. This is one super food you don’t want to skip.

You’ll find thousands of recipes using broccoli once you start searching – and here’s a couple to get you started>>>


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