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BROCCOLI Benefits:
One portion of boiled broccoli (100 grams) should provide about half the recommended daily intake of Vitamin C, useful amounts of beta carotene, which the body converts into Vitamin A, and some folate, iron and potassium. The darker the florets - whether purple, green or deep blue-green - the higher the amounts of both Vitamin C and beta carotene. Like cauliflower, Brussels sprouts and cabbage, broccoli is a member of the crucifer family of vegetables, but has more cancer-fighting compounds. Some of these block the actions of hormones that stimulate tumours - others work by boosting the protective action of enzymes. Broccoli is also high in Bioflavonoids and other Antioxidants, substances that protect cells against mutation and damage from unstable molecules. Cruciferous plants contain a number of beneficial phytochemicals, including indoles - nitrogen compounds which may offer some protection against cancer, because they help to prevent carcinogens from damaging DNA, which holds the cell’s genetic material. Phytochemicals retain their powers whether the vegetable is fresh, frozen, raw or cooked. Boiling broccoli, however, almost halves its Vitamin C content. Light steaming or stir-frying is better. |