Powerful Immune Booster

Broccoli (Brassica oleracea var. italica) – Broccoli is believed to have been evolved from the wild species of cabbage. This dark green cruciferous vegetable has a tree like shape. Its head is like cauliflower, and its thick stems can be eaten like asparagus.

History: Broccoli was developed from wild cabbage by people called Rasenna, living in Asia Minor (present day Turkey). In the 8th century BC, they started their migration to Italy and brought broccoli with them, where it was further developed. The name “broccoli” comes from Italian, meaning “little sprouts.” Broccoli was introduced into Great Britain in the early 16th century as “Italian asparagus” or “sprout cauliflower.” It was brought to the United States by Italian immigrants in the 1800’s.

Rich in: Broccoli contains vitamins A, B1, B2, B3, B6, C, and folic acid; the minerals calcium, iron, magnesium, selenium, potassium, chromium, and zinc; the pytochemicals sulforaphane, indolens, lutein, and zeaxanthin; proteins, carbohydrates, and fibers.

Internal use: Broccoli is almost a miracle food, powerfully boosting the immune system. It contains a compound that triggers the production of phase II enzymes in a human body. Phase II enzymes can detoxify cancer-causing chemicals and are among the most potent anti-cancer compounds known to man (according to a study by Prof. Paul Talalay at Johns Hopkins University). Broccoli is used in the treatment of peptic ulcers, stomach cancer, breast cancer, leukemia, melanoma, and prostate cancer; it reduces the risk on coronary heart disease and gastric cancer, protects against lung cancer and rheumatoid arthritis, helps prevent diabetes, osteoporosis, and high blood pressure (hypertonia), lowers the levels of cholesterol, protects eye cells from free radical stressors, and helps build stronger bones. It is very advisable for pregnant ladies to eat broccoli. It helps to prevent birth defects. Broccoli sprouts are 10 to 100 times more powerful detoxifiers of potential carcinogens than is mature broccoli.

Good to know: There are different species of broccoli, the color of which ranges from dark green to sage and purple-green. When you see some yellow flowers on broccoli, then it is overripe. Do not buy it. Broccoli is quite perishable and it is best eaten right after buying. It can be kept in a refrigerator in a plastic bag or wrap for a few days maximum. Wash it right before cooking, not before refrigerating.

How to prepare: Fresh broccoli is a wonderful addition to all kinds of salads and is good eaten with a dip. Wash it under cool running water. Do not leave broccoli to sit in water as it will lose water soluble nutrients. Before cooking, trim and peel the stalk, which is high in fiber, cut the florets into uniform pieces, and steam the broccoli for 3-4 minutes or simmer in about one inch of boiling water for the same amount of time or less. Cooked broccoli should be bright green and tender-crisp. Overcooked broccoli turns dark green and loses many of its nutrients.

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