SAEDNEWS: Broccoli: One of the Healthiest Vegetables You Can Eat (Even If Kids Don’t Want to Hear It)
According to the New York Times, as reported by Saed News’ nutritional section, every part of broccoli—from its florets to its stalk—is packed with nutrients that support heart and bone health and may even reduce the risk of cancer. Nutrition professor Emily Ho says, “Broccoli has a remarkable range of benefits: it contains a wide array of vitamins, minerals, and phytochemicals that help strengthen the body.”
Broccoli, cauliflower, Brussels sprouts, and other cruciferous vegetables are rich in a sulfur-based compound called sulforaphane. This compound gives broccoli its slightly bitter taste and distinct aroma. Scientists believe sulforaphane possesses anti-cancer properties. Research suggests that the sulforaphane in broccoli may help the body produce more enzymes to fight toxins such as air pollution and cigarette smoke. Moreover, sulforaphane acts as an antioxidant, protecting the body from inflammation.
A recent meta-analysis found that 17 out of 23 studies showed a link between broccoli consumption and a reduced risk of common cancers, including lung, colon, and breast cancer. Overall, these studies indicated that people who ate broccoli at least once a week had a 36% lower risk of developing cancer. However, researchers have not yet definitively proven that broccoli directly prevents cancer, since people who eat broccoli regularly tend to have other healthy habits as well.
Broccoli is also rich in vitamin K, which helps regulate blood circulation and clotting. Dietary guidelines generally recommend that adult women consume about 90 micrograms and men about 120 micrograms of vitamin K daily. One cup of chopped raw broccoli provides roughly 93 micrograms of vitamin K. A cup of broccoli also contains around 288 milligrams of potassium, which can help reduce high blood pressure. Additionally, broccoli is high in fiber, which can lower levels of bad cholesterol and decrease the risk of coronary heart disease.
High levels of vitamin K also contribute to strong bone health, as the vitamin plays a key role in activating proteins that build and maintain bone strength. Broccoli’s vitamin C is equally important—it supplies the minerals needed for bone formation and stimulates collagen production, which prevents bones from becoming brittle. Remarkably, one cup of raw broccoli contains more vitamin C than a cup of grapefruit.
Experts advise against boiling or overcooking broccoli. The vegetable contains an active enzyme called myrosinase, which is released during chewing and digestion. Myrosinase activates sulforaphane, but prolonged cooking destroys much of this enzyme. The best cooking method keeps vegetables slightly crisp. Overcooking not only softens broccoli but also breaks down its cell walls, leading to the complete loss of active enzymes.
Another reason to avoid boiling: water-soluble vitamins like vitamin C can leach out during the process. Roasting broccoli is a tasty and healthy alternative that preserves its nutrients while enhancing its flavor.
