It took years of shopping for my own food before I reached for a bright green bundle of broccoli myself. I’ve since come to appreciate its many splendors, including numerous health benefits. It’s not necessary to understand how broccoli helps the body in order to reap these benefits. I prepared and served it for years without understanding anything about antioxidants, free radicals or phytochemicals.
Then I was diagnosed with breast cancer. I learned that broccoli and its cousins kale, cabbage, bok choy, turnips, collards, brussel sprouts and cauliflower are part of a family of vegetables (brassica oleracea) that contains more anti-cancer compounds than any other food. These compounds block the initiation and growth of cancers, especially breast and colon cancers. This food family is also antibiotic and antiviral, strengthening the immune system. Suddenly I cared very much about broccoli.
Definitions
Free radicals are incomplete atoms or molecules, highly unstable and reactive. When they join with other substances, they can attack cells and cause cellular dysfunction and destruction. Free radicals come from many sources, including normal metabolism, radiation (to which we are exposed every day), pollutants, and high levels of dietary fat, especially fats that have been heated.
Antioxidants bind with free radicals, preventing and inhibiting the initiation phase of cancer. Beta-carotene, vitamins C and E, and the minerals selenium and zinc are well known antioxidants, and scientists have identified many others.
Phytochemicals are any of hundreds of thousands of different substances found in plants, including nutrients. They work synergistically as part of a whole, aiding in the beneficial absorption of all the ingredients.
Carotenes (including the familiar beta-carotene) block the initiation and growth of cancer by binding free radicals, protecting DNA from radiation and chemicals, and nourishing the production of anti-cancer enzymes in the digestive tract.
What’s In It For You?
Broccoli and the brassica family cousins stand out among foods for their impressive nutritional profile. They contain:
• B vitamins, used in the breakdown of carbohydrates, proteins and fats;
• B2 (riboflavin), which helps process other vitamins and produce strong cells;
• B3 (niacin), used for healthy nervous and digestive system function;
• B6 (pyridoxine), which also helps produce red blood cells and antibodies;
• Vitamin C, which maintains enzyme function, supports immune system response to infection and wound healing, and helps absorb iron from the digestive tract;
• folic acid, involved in growth, development and reproduction (especially important for women hoping to conceive), and
• the minerals Calcium, Magnesium, Potassium and Phosphorus.
The brassica vegetables are also an exceptional source of anti-cancer chlorophyll, a number of carotenes, antioxidants and anti-cancer enzymes that stop damage to cellular DNA.
While many of these nutrients are available as supplements, the whole food source is more complete, including beneficial ingredients that scientists may yet discover and identify. Phytochemicals work in synergy with each other, balanced for perfect absorption and utility. Whole vegetables contain complex carbohydrates, an excellent source of energy. Broccoli is also a prime source of dietary fiber, necessary for proper digestion and elimination.
Eating more foods from the brassica family more frequently reduces the risk of developing cancer. Frequent small doses are more protective than occasional large doses. Eat some raw, some fermented (i.e., sauerkraut), and some cooked.
Great Ways to Serve It
Broccoli is one of the perfect foods. Mother was right all along: it’s good for me in more ways than I could have imagined, it’s available locally-grown in most parts of the country, and is generally inexpensive. But I still wouldn’t eat it as often as I should if I only served it steamed, with grated cheddar. I’ve discovered many ways to serve broccoli that my whole family enjoys.
• with salad dressing (steamed broccoli tossed with 1-2 tbsp. of a favorite dressing sparks new combinations — try ranch, Italian or Asian flavors);
• on pizza, with mushrooms and sliced tomatoes;
• in soup, added at the very end of cooking (try floating broccoli pieces in cream of tomato soup with croutons);
• in macaroni and cheese, with cherry tomatoes;
• in burritos (heated whole wheat tortillas, wrapped with refried beans, ground beef and grated cheddar);
• tossed into a green salad with sliced red peppers and toasted sunflower seeds (heat in a dry pan for 5-10 mins); and
• stir fried with onions, garlic, carrots and celery.
In almost all cases, lightly steaming broccoli and adding it just before serving will yield the best results. The broccoli keeps its characteristic bright green color, without the overcooking that can make it bitter. Cauliflower can be used interchangeably, or mixed with broccoli in the examples above. We also like the dark leafy greens (kale, collards, spinach) chopped, steamed and tossed with salad dressing.
The water used for steaming any vegetable contains vital nutrients that the vegetable loses in the cooking process, nutrients we can’t benefit from if we pour the water down the drain. I keep the water, adding it to soup or using it to cook rice for added depth of flavor and nutritional benefit.
My mom was right on about broccoli, even before words like antioxidant and phytochemical were introduced into the conversation. Mom’s are so smart. Too bad most of us don’t listen to them sooner.
(The information presented here is for support and reference purposes, and is not intended as medical advice. If you have questions concerning the appropriateness of a specific suggestion for you, please contact your health care professional.)
