Sidekicks: Brussels sprouts, cabbage, kale, turnips, cauliflower, collards, bok choy, mustard greens, Swiss chard.
Try to Eat: 1/2 to 1 cup daily
Broccoli contains:
- sulforaphane
- indoles
- folate
- fiber
- calcium
- vitamin C
- beta-carotene
- lutein/zeaxanthin
- vitamin K
BROCCOLI and it's sidekicks are among the most powerful weapons in our dietary arsenal against cancer. That alone would elevate it to the status of a SuperFood. In addition, broccoli also boosts the immune system, lowers the incidence of cataracts, supports cardiovascular health, builds bones, and fights birth defects. Broccoli is one of the most nutrient-dense foods known; it offers an incredibly high level of nutrition for a very low caloric cost.
More about broccoli:
Broccoli and it's related crucifers (sidekicks) are rich in folate, the B vitamin that is essential to preventing birth defects. We all know how common cataracts are in our aging population. Broccoli to the rescue! Broccoli and cruciferous vegetables are bone builders; it promotes the absorption of calcium. Broccoli is a great source of flavonoids, carotenoids, vitamin C, folate, and potassium that help prevent heart disease.
Some quick ways to get cruciferous vegetables on the table:
- keep fresh or frozen broccoli on hand to use in stir-fries
- puree leftover broccoli with some sauteed onions and mix with milk or soy and add a grind or two of nutmeg for a great fast soup
- toss shredded raw broccoli with red cabbage and red onion, some homemade vinaigrette, and maybe some poppy seeds, for a quick slaw
- snack on leftover cooked broccoli right from the fridge, with your favourite salad dressing
- coat cut up broccoli with a little olive oil and salt; roast at 425F for 20-30 minutes
- serve raw broccoli florets with hummus dip
There you have it, SuperFood #3! Share your favourite BROCCOLI recipes with us!
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