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Mother Nature has gifted mankind with the best of what terra firma could offer — from scrumptious fruits in all shades vibrant to nutritious greens. One such vegetable is broccoli, mostly used in Italian food with steaks and soups.

Tropical green coloured broccoli belongs to the cabbage family and is closely related to cauliflower, which was brought by Italian immigrants to the US. Since then it has been planted and consumed all over the world.

Broccoli presents an array of flavours and textures, from spongy and flowery (the floret) to fibrous and crunchy (the stem and stalk). To get the maximum benefit from your broccoli, steam it lightly or sauté it, for the best of its essential minerals. While cooking it may emit a slightly unpleasant smell of sulphur compounds but this should not discourage from getting beneficial nutrients.

Like many other cruciferous vegetables, broccoli contains phytonutrients sulphuraphane and the indoles, which have vital anti-cancer effects. Broccoli promotes a healthier heart. It is an exceptional source of the vitamins K, C, and A, as well as folate and fiber, phosphorus, potassium, magnesium and the vitamins B6 and E.

Scientists say that broccoli boosts the body’s detoxification enzymes, thus helping to clear potentially carcinogenic substances more speedily. It helps as an anticancer agent against colon cancer and has been shown to suppress breast tumor cell growth along with cancer cell metastasis and fights certain reproductive tumor cells, lung, colon, prostate cancer, breast and ovarian cancers. Research has also shown that broccoli has the ability to stimulate cell growth arrest and cell death via apoptosis (the self-destruct sequence that the body uses to eliminate abnormal cells) in both leukemia and melanoma cells.

According to another research women whose diets provided the most kaempferol — a flavonoid concentrated in broccoli — were found to have a 40 per cent lower risk of ovarian cancer, compared to women with a low intake of kaempferol.

Sulphuraphane, an active compound found in broccoli, boosts liver and skin cells’ detoxifying abilities and helps repair sun-damaged skin. A little sun exposure is important for sustaining good health since it is helps production of vitamin D, but exposure to sun for longer periods can lead to various skin-related diseases. Broccoli’s ability to heal sun-exposed skin offers a way to benefit from sunlight without increasing our risk for skin cancer.

When it comes to stronger bones, broccoli has it all. One cup of cooked broccoli contains 74 mg of calcium, and 123 mg of vitamin C, which significantly improves calcium’s absorption; all this for a total of only 44 calories. In comparison, dairy products, thought to be the most reliable source of calcium, contain no vitamin C, but do contain saturated fat. A glass of milk contains 121 calories, and 42 of those calories come from fat.

Apart from calcium and vitamin C, broccoli also strengthens your immune system with a heavy 1359 mcg of beta-carotene, and small but useful amounts of zinc and selenium to trace minerals that act as cofactors in several immune defensive actions.

During pregnancy, be sure to eat a lot of broccoli. A cup of broccoli supplies 94 mcg of folic acid, a B-vitamin essential for proper cellular division which is necessary in DNA synthesis. With no folic acid, the nervous system cells of foetus do not divide correctly. A dearth of folic acid during pregnancy has been linked to several birth defects which is why gynecologists strictly put pregnant women on folic acid tablets for at least the first trimester.

On a warning note, broccoli contains goitrogens, naturally-occurring substances in certain foods that can interfere with the functioning of the thyroid gland. Therefore, people with already existing and untreated thyroid problems should avoid this veggie.

When buying broccoli, choose those with floret clusters that are compressed and not bruised. They should be evenly coloured, either dark green or purple-green, depending on diversity, and should not be yellowed. Also, make sure that there should be no yellow flowers budding through since this is a sign of over maturity. Fresh broccoli should be stored in an open plastic bag in the refrigerator and since water on its surface will support its degradation, never wash broccoli before refrigeration.

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