Power Food: Broccoli

Here are 10 reasons why broccoli should be an essential part of your diet.

Nervous System
Broccoli contains a high amount of potassium, which helps maintain a healthy nervous system and optimal brain function, as well as promotes regular muscle growth.

Blood Pressure
Along with a high amount of potassium, Broccoli also contains magnesium and calcium that help regulate blood pressure.

Vitamin C
One cup of broccoli contains the RDA of vitamin C, an antioxidant necessary for fighting against free radicals. Moreover, vitamin C is an effective antihistamine for easing the discomfort of the common cold.

Bone Health
Broccoli contains high levels of both calcium and vitamin K, both of which are important for bone health and prevention of osteoporosis.

Sun Damage
Broccoli is helpful in repairing skin damage thanks to the glucoraphanin it contains which helps the skin to detoxify and repair itself.

 



Immune System
One cup of broccoli bolsters the immune system with a large dose of beta-carotene. Trace minerals, such as zinc and selenium, further act to strengthen immune defense actions.

Cancer Prevention
Broccoli contains glucoraphanin, which with the body processes into the anti-cancer compound sulforaphane. This compound rids the body H. pylori, a bacterium found to highly increase the risk of gastric cancer. Furthermore, broccoli contains indole-3-carbinol, a powerful antioxidant compound and anti-carcinogen found to not only hinder the growth of breast, cervical and prostate cancer, but also boosts liver function.

Diet Aid Broccoli is high in fiber, which aids in digestion, prevents constipation, maintains low blood sugar, and curbs overeating. Furthermore, a cup of broccoli has as much protein as a cup of rice or corn with half the calories.

Eye Health
Studies have shown that the carotenoid lutein helps prevent age-related macular degeneration and cataracts, as well as possesses anti-cancer effects. Additionally, broccoli is a good source of vitamin A that is needed to form retinal, the light-absorbing molecule that is essential for both low-light and color vision.

Heart Health
The carotenoid lutein may also slow down or prevent the thickening of arteries in the human body, thus fighting against heart disease and stoke. The B6 and folate in broccoli also reduce the risk of atherosclerosis, heart attack, and stroke.

Food Education for Kids:

Broccoli is a plant in the cabbage family. It looks like a large flower.(show a picture of broccoli vs. cauliflower) .

Broccoli most closely resembles cauliflower, which is a different cultivar group of the same species.

The name broccoli comes, from the Italian plural of broccoli, refers to "the flowering top of a cabbage."

Broccoli comes from a cultivated leafy crops in the Northern Mediterranean in about the 6th century.(Show on a map)

Since the Roman Empire, broccoli has been considered a uniquely valuable food among Italians.

Most of us are familiar with green broccoli, but purple and golden varieties can be found at some farmers markets and specialty markets. They taste and cook up just like the green kind, but are particularly fun additions to a raw vegetable platter or salad.

Choosing Broccoli 

Choose broccoli heads with tight, green florets and firm stalks. The broccoli should feel heavy for its size. The cut ends of the stalks should be fresh and moist looking. Avoid broccoli with dried out or browning stem ends or yellowing florets.

Store broccoli unwashed in an open plastic bag in the refrigerator. If bought very fresh (i.e. at a farmers market) broccoli will keep up to 10 days.

Broccoli is usually boiled, steamed, baked pureed, or eaten raw.The leaves may also be eaten

Roasting Broccoli

Preheat oven to 400.

Toss broccoli florets with olive oil and sprinkle with salt. Spread in a single layer in a baking pan and bake until florets are tender and browned on the edges. Sprinkle with grated Parmesan cheese.

 

What is your favorite way to eat broccoli?

 

 

Fact Tuesday: Super Food-Broccoli

 

 

Broccoli  and Cauliflower are a member of the cabbage family. Broccoli originated in Italy, the name actually  means “cabbage sprout.” It looks like a cabbage sprout. My kids used to call them “tree’s” they kind of look like that too. All parts of the broccoli can be consumed.  I like to use the stalk in making broccoli soup. Look for broccoli that is firm and green with no blemishes. Store broccoli in a vegetable drawer in your refrigerator until you are ready to use it.

In our meal plan we use broccoli several different ways, steamed broccoli, saute broccoli, baked broccoli, stir fry broccoli.

[rad-hl] What is your favorite broccoli recipe?[/rad-hl]

 

 

What are the health benefits of broccoli?

Detoxification. Broccoli contains an unusual combination of three phytonutrients, glucoraphanin, gluconasturtiian, and glucobrassicin. Together these nutrients have a strong impact on our body’s detoxification system.

Anti-Inflammatory. Broccoli is a particularly rich source of a flavonoid called kaempferol, which helps to battle allergies and inflammation.

Improves Vitamin D Deficiency. Broccoli contains vitamins A and K, which help to keep the metabolism of vitamin D in balance. Vitamin D promotes the body’s absorption of calcium and thereby sustains and promotes bone health and growth.

High In Fiber. Fiber helps to lower cholesterol and facilitates digestion.

Increases Eye Health. Broccoli improves eye health due to high concentrations of two carotenoids in it—lutein and zeaxanthin—which play an important role in the health of the eye.

Supports Skin Health And Repair. When glucoraphanin from broccoli is converted into sulforaphane the result is healthy skin and repair of skin damage.

High in Potassium. Potassium helps to fight high blood pressure.

Rich In Vitamin C. Vitamin C enhances the absorption of iron and alleviates the common cold.

Calcium Rich. Calcium strengthens and promotes bone growth and health, which assists in the prevention of osteoporosis.

Decreases Blood Sugar Levels. Thanks to its high levels of soluble fiber and chromium, broccoli helps to maintain low blood sugar.

High In Protein. Broccoli is not only a great source of protein but is also low in calorie.

Helps To Prevent Heart Disease. Broccoli contains lutein, which helps to fight heart disease by preventing the thickening of arteries.

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.

Studies have shown that even 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.

 

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. Even better from a health standpoint, enjoy broccoli and other vegetables from the cruciferous vegetable group 4-5 times per week, and increase your serving size to 2 cups.

 

Teachable Moments: Allow your kids to help you prepare broccoli. Let them clean it. Tell them by eating broccoli will help make their bones stronger, their eyes better and helps them from getting a cold.

Reference: WF Healthiest Foods