BROCCOLI

Broccoli tests on mice have shown that it offers huge protection against stomach cancer and peptic ulcers. The way it works is that a compound found in broccoli stimulates the body to produce another compound called sulforaphane which can make the body produce phase 2 enzymes. Those enzymes can detoxify cancer causing chemicals and are an extremely strong anti cancer agent.

It also lowers the risk of coronary heart disease in women after menopause, and can also reduce the risk of lung cancer. The sulforaphane and indoles in broccoli help reduce tumors in breast cancer and help to stop the cells from metastasising throughout the body.

Broccoli is a member of the crucifers family along with cabbage and cauliflower. Crucifers have been shown to reduce the risk of bladder cancer also.

Two of the flavonoids found in broccoli, kaempferol and luteolin reduce the risk of ovarian cancer by 25 to 40%.

Broccoli when eaten with tomatoes are a powerful team to fight prostate cancer. The suggested serving for a middle aged man would be about 2 1/2 cups of tomatoes and 1 1/4 cups broccoli each day. You can also substitute tomato sauce ( 1 cup ), or tomato paste ( 1/2 cup ), for the whole fresh tomatoes.

From various studies over the years broccoli has shown to also be beneficial in restoring skin from sun damage, prevent cataracts, help build strong bones, boost your immune system, and help to prevent birth defects because of the folic acid that aids in the division of cells.

Tomatoes should be cut and cooked to make them even better nutritionally, but broccoli should only be steamed less than 5 minutes, otherwise it starts losing it's benefits.

Broccoli sprouts when about 3 days old have between 20 to 50 times the amount of the cancer compound as does mature broccoli.

Broccoli should not have any yellowing in the florets or be slimy on the stalks when purchasing. Store it in the frig unwashed and in a container or bag where it can get some air. I should keep for about 1 week.

Cutting and chewing broccoli helps to release the good enzymes, but remember not to over steam. Cook the stalks first, the florets need less cooking time. If you're eating broccoli for its health benefits, do not ever microwave it!. Tests have shown that of the 3 main antioxidants contained in it, they lose from 74 to 97% of their potency, whereas steaming the loss is only from 0 to 11%. If you blanch broccoli before freezing it you will lose up to 1/3 of the antioxidants. Boiling it will result in a loss of 56% of those antioxidants. The less water used the better, so steaming is the best way.

You can also lightly stir fry the broccoli in either a tiny bit of broth or if you want to use oil, your best choice is extra virgin olive oil, using as little as possible.

One word of caution about broccoli is that it does contain a compound that can interfere with thyroid function. So if you have a thyroid condition you may want to steer clear of this vegetable.

Here is some nutritional information for 1 cup of steamed broccoli,

• Calories - 44
• Calories from fat - 5
• Protein - 5 grams
• Carbohydrates - 8 grams
• Fiber - 5 grams
• Sugar - 3 grams
• Fats - less than 1 gram and no trans fats
• No cholesterol