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Broccoli
Type : Vegetable
Family : Brassicaceae
Species : Brassica oleracea
Broccoli is a vegetable from the Brassicaceae family and a species of Brassica oleracea. This green vegetable can truly provide a great assortment of health benefits as it is full of antioxidants, vitamins, anti-ulcer and anti-viral components. Broccoli also contains a wealth of Vitamins B12, B6, A, C, K and E. It is also a good source of iron, calcium, fiber, zinc, folate, magnesium, potassium, water, Omega 3 fatty acid and tryptophan.
Being a cruciferous, broccoli is as well featuring and containing indoles, a phytochemical and an isothiocyanates that can boost the enzymes activity in the body responsible in suppressing cancer-causing factors. When broccoli is included in the diet, the body will surely be supplied with amino acids and vitamins that can be an effective and perfect detoxifier in helping the body combat against free radicals and harmful toxins. Furthermore, it cleanses the blood and aids in the elimination of toxin and harmful contaminants.
Broccoli is a member of a cabbage family that is most likely related to cauliflower. It was first cultivated in Italy with an Italian name “Broccolo” which means a “cabbage sprout”. Broccoli derived its name from a Latin word brachium which means “arm or branch” reflecting to its tree-like shape image that features compressed head of florets attached in small stem and into larger stalks. Since it has different components, this vegetable can provide taste and textures that is complex ranging from flowery and soft to crunchy and fibrous stalks.
In North America, the most popular type of this vegetable sold is named Calabrese or Italian green. It was named after a province Calabria where it was first grown. There are other vegetables that are related to broccoli which is known as broccolini, it is a mixture of gai-lin; a Chinese broccoli and broccoflower; a cross between cauliflower and broccoli.
The types of nutrients found in broccoli that can provide women the ideal nutrition they need while pregnant are:
- Protein
- Folic acid or vitamin B9
- Iron
- Calcium
- Phosphorus
- Other detoxifiers
The mentioned nutrients are really beneficial in regulating the tissue growth in the body. Serve foods containing broccoli to the children and they will surely receive a pack of nutrients. Broccoli is also found to be rich in cholesterol-reducing fibers and chromium that’s effective in controlling blood pressure and sugar, as well as lowering the cholesterol level in the blood. Because of these benefits, broccoli can strengthen the immune system that defends the body from various infections. It can prevent diseases from occurring such as:
- Cancer
- Arthritis
- Osteoporosis
- Diabetes
- Vitamin deficiencies
- Heart ailments
- Alzheimer’s disease
The best way to eat broccoli is to steam it or eat it raw because nutrients are best preserved this way at its highest content. Throughout the years, this vegetable is found everywhere and most groceries and supermarkets offer a bountiful supply of this healthful green veggie.
Whereas broccoli had been known to have a bad image from children having the most ugly image on the plate, it can actually be cooked into many different tasty dishes with its bushy top and alluring green stalk. In addition to fulfilling the daily nutrient requirement, it can also fulfill the tummy with benefits that cannot be found on a single vegetable like broccoli.
Facts
- The high vitamin C content of the vegetable aids iron absorption which in return prevents development of cataracts and the common cold.
- The folic acid on the other hand helps women in their pregnancies and during taking birth control pills.
- The potassium is much helpful for those suffering from high blood pressure and the calcium also helps combating osteoporosis.
- Same as to fiber which is best in regulating proper bowel movement while enhancing the entire gastrointestinal tract.
- Another thing that had captured attention of vegetable lovers is the indole-3-carbinol that’s ideal in avoiding hormone-related cancers like prostate and breast cancer.
Health Benefits of Broccoli
- Broccoli contains high amounts of vitamin C, which helps iron absorption.
- It augments the cataract development, and also it eases the symptoms of common cold.
- It is also a fiber-rich food that enhances the gastrointestinal tract (GIT), and also helps in reducing cholesterol levels in blood.
- Recently studies proved that it contains Indole-3-carbinol that helps in preventing hormone related cancers like breast and prostrate cancers.
- It controls and prevents the following medical problems: calcium deficiencies, Alzheimer’s disease, diabetes, colon and stomach cancer, lung cancer, malignant tumors, arthritis, heart disease, and ageing problems.
- Broccoli contain very powerful phytochemical antioxidants in carotenoid family like in zeaxanthin and lutein(they are main components in the eyes lens).
- If you are a pregnant you must eat broccoli. Since folic acid deficiency during pregnancy is linked to birth defects, like spina bifida.
- It prevents common cold since it contains vitamin C which is an anti-inflammatory and antioxidant.
- Studies proved that it contains calcium even more than major dairy products which help in building bone mass.
- It reduces the levels of the oestrogen, a female hormone, and increases testerone which is good news for males.
- It has high fiber and low sugar content; good choice for a diabetic since fiber helps in maintaining low blood sugar levels.
NOTE: Do you have thyroid problems? If yes, then beware of broccoli since it contains the goitrogens that interferes with functioning of thyroid gland. Make sure to consult your physician if you are unsure.
Cooking Broccoli
Do you know that eating raw broccoli can offer healthful benefits? In the most recent researches, the impact of eating cooked and uncooked broccoli on the health benefits for the stomach and to its lining had increased. Many of the stomach problems nowadays according to research are related to the overgrowth of bacterium named H. Pylori and also its excessive attachment to the lining of the stomach. Eating raw broccoli sprout can support the stomach against this harmful bacterium. Steamed broccoli also supports the stomach, same as raw broccoli does.
The glucosinolate content of the broccoli was the one responsible in helping the stomach supported against the H. Pylori bacteria. The glucosinolate content of this vegetable is seen as the key part of the broccoli’s capabilities in making the stomach healthy. This special form of broccoli is termed as HG broccoli but this is not commercially marketed in many grocery stores. However, an ordinary broccoli can still provide same healthful benefits like HG broccoli can.
Quick Serving Ideas
Cooking dishes with broccoli ingredient might be quite challenging especially when you have to serve it to a child whose food preference is real far from vegetables. Here are few ideas on how to serve a tasteful broccoli dish.
- Try to toss pasta with pine nuts, olive oil and steamed florets of broccoli. Add a little pepper and salt to taste it.
- Another option would be to puree a cooked broccoli with cauliflower, better combine it with your choice of seasonings to make it simple yet delicious and attractive soup. Your kids will surely love it without even knowing it’s made from broccoli.
- Another choice would be adding chops of broccoli stalks to omelets. This is a great way to serve healthy foods to children.
There are still other healthy recipes you can get out of broccoli. Better include a dish containing this vegetable in your main dish daily to help you regulate a proper bowel movement and stomach lining. Indeed this will surely be a healthful lifestyle for you and your family.
Reference:
http://en.wikipedia.org/wiki/
