Health Benefits of BroccoliThe health benefits of broccoli lie in the abundant antioxidants, vitamins, phytonutrients, and fiber it provides. This relative of cabbage gets its name from ancient Romans who thought it looked like a miniature tree and hence called it "brachium", which, in Latin, means branch. Broccoli is a rich source of vitamin C (containing more of this vitamin than an orange) and beta carotene, and is a good source of vitamin A. These vitamins and carotenoids such as lutein and zeaxanthin in broccoli act as antioxidants that protect cells from damage, reducing the risk of age-related degenerative diseases like cataract and heart disease, as well as several types of cancer including breast and lung cancer. A 2008 study conducted at University of Warwick showed that broccoli can undo the damage caused by diabetes to heart blood vessels. The phytochemical sulforaphane that broccoli contains helps produce enzymes that reduce tissue damage caused by high blood sugar. Sulforaphane also has strong anti-cancer properties, and has been found to be effective in reducing the risk of prostate and colon cancers. Researchers at Oregon State University discovered that broccoli sprouts (the tiny, thread-like sprouts sold in stores next to alfalfa sprouts) have 50 times the sulforaphane found in the regular mature broccoli. According to these researchers, if you're at risk of cancer, increase your intake of broccoli and broccoli sprouts. Studies show that sulforaphane may also help against respiratory conditions like asthma and chronic obstructive pulmonary disease. This chemical has also been found to kill the ulcer-causing Helicobacter pylori bacterium (H-pylori). Studies show that broccoli contains high concentrations of compounds called glucosinolates which prevent cancer. Researchers at Ohio State University found that 2 or more 1/2-cup servings of broccoli can lower the incidence of bladder cancer by almost 44 percent, and they attributed this to the glucosinolates. Broccoli is very beneficial for heart health. Broccoli's heart-healthy effects have been attributed to its high concentrations of a protein call thioredoxin that has been shown to prevent the muscle damage caused when the heart is deprived of oxygen. Broccoli is also very low in calorie; so if you're on a weight-loss diet, it's good to include this vegetable along with physical exercise, whether yoga, or something fun like the masala bhangra workout. Broccoli is a powerhouse of nutrients for good health. To derive the maximum health benefits from broccoli, eat it raw, steamed, stir-fried or cooked in the microwave. Boiling it seems to damage its cancer-fighting properties. (Sources: Mayo Clinic, Science Daily) Broccoli Recipes
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