Broccoli is an annual plant with broad leaves and a central axis, bearing clusters of flower buds. It grows best in moderate to cool climates and is harvested as a vegetable head, or florets, that can be eaten raw or cooked. It is rich in vitamin A, beta-carotene, potassium, folic acid, zinc, iron and B vitamins. It is a member of the Cruciferae family, which also includes cauliflower, cabbage, kale and Brussels sprouts.
The sulforaphane in broccoli activates your body’s natural detoxification enzymes and suppresses inflammatory responses. It may also reduce the production of the chemical compounds benzene and acrolein, products of industrial pollution that can be found in high concentrations in urban areas. A study found that those who ate a diet rich in sulforaphane-rich foods, like broccoli and radish, had lower levels of these pollutants.
Another of sulforaphane’s health benefits is that it prevents the build-up of fat in your arteries. It works by stimulating your liver to excrete more bile, which helps to break down and metabolize cholesterol. It also stimulates the breakdown of glucose in your bloodstream, which lowers your insulin resistance and may help control type 2 diabetes.
Other antioxidants in broccoli, such as lutein and zeaxanthin, may protect your eyes from age-related macular degeneration and cataracts. They also help the body absorb and utilize vitamin A, which is needed for night vision. Vitamin A is also essential for healthy skin and for cell growth and repair. A recent study indicated that those who eat a high amount of carotenoids, including those found in broccoli, have a 25 percent less chance of developing amyotrophic lateral sclerosis (ALS), better known as Lou Gehrig’s disease.
Antioxidants in broccoli are also known to slow down aging and boost your immunity. They protect against damage caused by UV rays and improve skin elasticity. They also help your cells produce energy, which can speed up the healing process after injury.
Adults need 2.5 cups of vegetables a day, and broccoli is an excellent source of many nutrients, especially sulforaphane, folate, vitamin C, fiber and potassium. Try roasting, steaming or stir-frying it to preserve the most nutrient content. You can also incorporate it into salads, casseroles and soups. Its mild taste makes it a great addition to any meal.