Today's beneficial seasonal food from the Plant Kingdom...

Broccoli

They are the “mini me” of trees, and the green cousin of the cauliflower. That’s right, it’s the one and only: Broccoli. Some call broccoli “vegetable royalty”. Commonly known as an anti-cancer food, broccoli is a member of the brassica family of cruciferous vegetable such as kale, cabbage, Swiss chard, Brussels sprouts, and bok choy. If the nutritional world had celebrities (and, to me, it does), let’s just say that broccoli would be one, followed by the paparazzi at all times. Let’s check out why broccoli has superstar status.

History: The name for broccoli comes form the Latin word brachium, which means “arm”. It is said to have originated in the northern and western coasts of the Mediterranean, as a variety of the cabbage that was cultivated into what became broccoli. It was mentioned back in Rome, in France (1560) and in England as a “sprout colli-flower or “Italian asparagus” (1725). Cultivation of broccoli in the United States can be traced back to the Italian brothers Stephano and Andrea D’Arrigo (1922) whose company planted it in San Jose, CA.

Description: According to the New World Encyclopedia, broccoli is characterized by fleshy green, sometimes purple or emerald green, and sometimes green-ish purple flower heads, arranged in a tree-like fashion on branches sprouting from a thick, edible stalk. It has a dense cluster of flower buds, with the large mass of flower heads surrounded by leaves; the flower buds sit on an upright stalk, which is also edible. Broccoli is a fall/winter crop.

Nutritional info: Broccoli is a good source of vitamin C, iron, fiber,

potassium, vitamin A, calcium, zinc, magnesium, carotene, and vitamin B. It is thought to be important in the prevention of certain types of cancer, along with diabetes, heart disease, osteoporosis, and high blood pressure. Broccoli’s health bonanzas include:

❉ Having anti-inflammatory benefits. Broccoli contains glucosinolates that make isothiocyanate compounds (ITCs), which suppress molecule Nf-kappaB, a signaling system that tells our body to activate our inflammatory response.

❉ Broccoli reduces the risk of breast cancer and cervical cancer. It contains a compound called indole-3-carbinol, with powerful anti-cancer properties, and one that is also a strong antioxidant and stimulator of detoxifying enzymes, which seems to protect the structure of DNA.

❉ Particularly great for women, compound indole-3-carbinol increases the “good” estrogen metabolite levels comparable to the potentially harmful ones.

❉ Indole-3-carbinol does not leave the men behind. It has also been shown to protect against the carcinogenic effect of pesticides and other toxins.

❉ Broccoli contains high levels of the anti-cancer phytochemical sulforaphane, which increases the activation of enzymes that help fight carcinogens. These enzymes, known as phase-2 enzymes, may reduce the risk of prostate cancer. Cancer Epidemiology Biomakers and Prevention published research done by the Department of Urology at Stanford University stated that sulforaphane is the most potent inducer of phase-2 enzymes of any phytochemical known to date.

❉ Omega-3 fatty acids. Two cups of broccoli provide about 450 milligrams of omega-3s in the form of alpha-linolenic acid (ALA). Not the hugest amount, but it all adds up. Also, omega-3s have anti-inflammatory properties.

❉ Broccoli enhances detoxification. ITCs in broccoli can help, support and regulate detox activity in our cells.

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Antioxidants. Broccoli is loaded with star antioxidant vitamin C, essential for long-term support of oxygen metabolism in the body. It also provides significant amounts of flavonoids such as kaepferol, quercetin, as well as the carotenoids lutein, zeaxanthin, and beta-carotene, which prevent and reduce macular degeneration.

❉ Loaded with fiber for digestive support. Remember that fiber (the “bones” of the veggies) cleanses your intestinal tract. This fiber also contains phytonutrients called glocosinolates. These are also converted into ITC’s, in particular sulforaphane, which protects and supports the health of our stomach lining by preventing bad bacterial overgrowth. Broccoli sprouts have strong stomach support properties.

❉ Heart health benefits. Anti-inflammatory properties of sulforaphane (ITCs derived from glucoraphanin in broccoli), may decrease risks of heart attack and stroke. Broccoli also offers cardiovascular support by aiding in lowering cholesterol. The fiber in broccoli binds to bile acids in our intestines and this causes the liver to replace the bile acids by drawing from our existing supplies of cholesterol. This causes cholesterol levels to lower. Studies have shown that steaming the broccoli increases its cholesterol-lowering abilities.

❉ Some ITCs in broccoli may help balance blood sugars.

❉ One cup of broccoli offers about 2 grams of protein, 2 grams of fiber, 288 mg of

potassium, 43 mg of calcium, plus folate, phosphorous, vitamin E, vitamin K, and, vitamin A.

Application: A very versatile veggie in the kitchen, broccoli can be eaten raw, although it might be too heavy for some people. You can chop it up and sprinkle it on salads, steam it and serve it as a side vegetable dish, and add it to soups (for fiber, flavor and water soluble minerals). You can make broccoli puree or add it to a great vegan alfredo dish. A great add to sautées, lo mein (Chinese noodle dish) and stews. It makes for an awesome casserole and vegan cream soup. Use the stalk of the broccoli too. It is packed with nutrients. You can peel off the fibrous skin off the stalks and use them for a mineral broth. And, by the way, the head of broccoli is actually the flower – a miraculously nutrition-packed flower.