Shannan’s Journey

Have you heard about the cruciferous vegetables? Maybe not, but broccoli is one of them–the most popular vegetable from this cabbage group and a close relative of cauliflower, Brussels Sprouts and all forms of cabbage. This cold-weather crop “tree,” as children like to call it, is packed with antioxidants, folic acid, vitamin A and C and beta-carotene. Steam a half cup cooked broccoli for about 25 calories and over two grams of fiber.

2. Broccoli Halts Breast Cancer Cells

This vegetable contains cancer-preventive indoles and isothiscyanates that block carcinogens and interfere with the action of a precancerous form of estrogen. Research has shown that the chemical indole-3-carbinol halts the growth of breast cancer cells without actually killing normal cells. This compound works independently of the hormone estrogen which could allow combination therapy with drugs that interfere with estrogen, such as tamoxifen, a potent breast cancer drug.

3. Cruciferous Consumption for Prostate and Bladder Cancer

What about other types of cancer? Greater consumption of dark green and cruciferous vegetables–including broccoli–was associated with a decreased risk of aggressive prostate cancer, biologically virulent and linked to poor prognosis. Add more broccoli for preventive measures. Recent animal studies provide potent evidence that broccoli sprouts have an anti-cancer effect, reducing the risk of bladder cancer through specific compounds, called glucosinolates. During digestion, these are transformed into isothiocyanates, playing a role in cancer inhibition.

4. Add Broccoli to Your Diet

Recommendations for amounts of vegetables and fruits have increased–from the five a day campaign to the current five to nine a day for better health. Although it might seem daunting at first, serving sizes are small–half cups for cooked broccoli or one cup raw. Both kids and adults love broccoli as an appetizer with a low-fat dip or dressing, as a side dish for your protein-rich fish dinner, stir-fried with grilled tofu, or even as a blended vegetable juice with other favorite produce.

5. Get the Most From Broccoli

Cooked broccoli should be green and tender-crisp. To avoid loss of water soluble nutrients, such as Vitamin C, wash it under cool running water. Quickly cut the florets into uniform pieces for even cooking without letting it sit in water. Steam it three to four minutes or simmer for the same amount of time. If overcooked, broccoli develops a strong sulfur odor, turns dark green and suffers nutrient loss, especially Vitamin C.

This entry was posted on Tuesday, March 31st, 2009 at 3:31 pm and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.