July: Broccoli

In ancient Roman times, Broccoli was developed from wild cabbage, a plant that more resembles collards than broccoli. It spread through out the Near East where it was appreciated for its edible flower heads and was subsequently brought back to Italy where it was further cultivated.  Broccolo, its Italian name, means "cabbage sprout."  Broccoli was introduced to the United States in colonial times by Italian immigrants who brought this prized vegetable with them to the New World.

Broccoli is a power food.  Consider its health benefits:

•  Protection against Cancer

Like other cruciferous vegetables, broccoli contains the phytonutrients sulforaphane and the indoles, which have significant anti-cancer effects, especially in estrogen-sensitive breast cells, while at the same  suppresses not only breast tumor cell growth, but also cancer cell metastasis (the movement of cancerous cells to other parts of the body).

Sulforaphane may also offer special protection to those with colon cancer-susceptible genes.  

Iindole-3-carbinol (I3C), a naturally occurring component of Brassica vegetables has been recognized as a promising anticancer agent against certain prostate tumor cells. 

Broccoli and tomatoes-two vegetables separately recognized for their cancer-fighting capabilities-are even more successful against prostate cancer when working as a team in the daily diet.

It is when the Brassica family vegetables such as broccoli, cabbage, cauliflower, kale and Brussels sprouts are cut, chewed or digested that the highly reactive compounds called isothiocyanates are fromed.  Isothiocyanates help the liver detoxify carcinogens and also inhibit mitosis (cell division) and stimulate apoptosis (programmed cell death) in human tumor cells.

 The phytonutrients (as antioxidants) in broccoli and other cruciferous vegetables initiate a gene response  in our cells which directs and balances the complex enzyme process, optimizing our cells' ability to disarm and clear free radicals and toxins, including potential carcinogens.

• Support Stomach Health

Results of a study were so dramatic the researchers concluded that sulforaphane-rich broccoli may be of benefit in the treatment or prevention of infection with H. pylori, a primary cause of ulcers.  The arsenal
of anti-oxidant enzymes  protects cells from DNA damage and may potentially prevent gastric cancer.  

•  Help for Sun Damaged Skin

One cup of cooked broccoli contains 74 mg of calcium, plus 123 mg of vitamin C, which significantly improves calcium's absorption.  To put this in perspective, an orange contains no calcium, 69 mg of vitamin C.  Dairy products, long touted as the most reliable source of calcium, contain no vitamin C (but do contain saturated fat).

• An Immune System Booster

The vitamin C and  a hefty 1359 mcg of beta-carotene in broccoli support the immune system along with  small but useful amounts of zinc and selenium, two trace minerals that act as cofactors in numerous immune defensive actions.

• A Birth Defect Fighter

A cup of broccoli supplies 94 mcg of folic acid, a B-vitamin essential for proper cellular division. Without folic acid, the fetus' nervous system cells do not divide properly. Deficiency of folic acid during pregnancy has been linked to several birth defects. Despite folic acid's wide occurrence in food, folic acid deficiency is the most common vitamin deficiency in the world.

Each month will highlight a different ingredient used in vegetarian cooking, along with some of its uses.

How many weekly servings of cruciferous vegetables do you need to lower your risk of cancer? Just 3 to 5 servings-less than one serving a day! (1 serving = 1 cup) 

•  How to Select and Store

To get the most benefit from your cruciferous vegetables like broccoli, be sure to choose organically grown varieties (their phytonutrient levels are higher than conventionally grown).  Select broccoli with floret clusters that are compact and not bruised, uniformly colored, either dark green, sage or purple-green, with no yellowing.

Broccoli is very perishable and should be stored in open plastic bag in the refrigerator crisper where it will keep for a week.  Do not wash the broccoli before refrigerating as it encourages degradation.

• Tips for Preparing Broccoli

Steam lightly (this method of cooking has been shown to not only retain the most phytonutrients but to maximize their availability).  When cooking broccoli, the stems and florets should be prepared differently. Since the fibrous stems take longer to cook, they can be prepared separately for a few minutes before adding the florets. For quicker cooking, make lengthwise slits in the stems.

Microwaving broccoli resulted in a loss of 97%, 74% and 87% of its three major antioxidant compounds-flavonoids, sinapics and caffeoyl-quinic derivatives.

While people do not generally eat the leaves, they are wonderful and contain concentrated amounts of nutrients.  Steam the greens for only a few minutes until tender.