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Broccoli: A Must Eat Vegetable!

Broccoli
Photo by Darwin Bell via Flickr

For the month of November, I would like to spotlight one of my favorite vegetables of all time. Broccoli is a vegetable that I try to buy every week at the farmers market, while it is in season. It is a member of the cruciferous family of vegetables, which also includes cauliflower, kale, collard greens and brussel sprouts (among others), and is loaded with vitamins and minerals.

Why is broccoli so good for you?
Broccoli is one of the healthiest vegetables out there. It is very low in calories (only 45 calories per serving), has no cholesterol, is low in saturated fat and high in vitamin K, B vitamins, folate, iron, manganese, magnesium and omega 3 fatty acids. In case you didn’t know, a cup of chopped and steamed broccoli is also loaded with:

  1. Vitamin C: It contains more vitamin C than an orange of equal size, providing you with 200% of your recommended daily allowance (RDA).
  2. Calcium: It contains more calcium than a glass of milk and provides you with 8% of your RDA.
  3. Dietary fiber: It has three times the fiber of a piece of wheat bran bread, providing you with 19% of your RDA.
  4. Vitamin A and potassium: It is a rich source of vitamin A and potassium that provides you with 46% of your RDA of vitamin A and 15% of your RDA of potassium.
  5. Cancer fighting compounds: It contains compounds called indoles and isothiocyanate compounds, which studies have shown can help fight certain types of cancers.
  6. Ability to decrease risk of cataracts: Research shows that eating broccoli may help reduce your chance of developing cataracts

So, the next time you are in the produce aisle, make sure to choose some broccoli with nice, crisp stalks and green florets. The stalks should look young and tender, not thick and hard. The florets should not show any yellow and should be tightly closed. That will ensure that you get the tastiest broccoli with the most nutritional benefits possible.

Once you get it home, broccoli can be eaten in soup, with pasta, in a stir fry dish or even raw with a healthy dip. Remember, it is best to skip the cheese and season it instead with your favorite herbs and spices, in order to enjoy the health benefits. Besides, broccoli tastes great without having its flavor drowned out by cheese. Just find a way to season broccoli that you enjoy or a healthy sauce that you can pour on it. Your body and your taste buds will be glad you did!

Comments (5)

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  1. Hi Talli,

    Great post! I love broccoli too! One of my fav’s also. I like it raw the best!!! A little oil and vinegar and I’m happy. 😉

  2. I wish I liked broccoli – my cat enjoys it more than I do! The only time I ever ate brocolli was when I dipped it in onion dip (and I don’t eat that anymore) or smothered it in cheese (she writes, blushing)

    I’ll have to find an alternative.

  3. Blake says:

    I love steamed broccoli! I love having it with pasta and chicken. It’s nice that it’s so good for us too!

  4. Mark says:

    Yes! I LOVE broccoli! I need to work on my family….this and fish. Nice post!

  5. honey says:

    iiiiiiiiiiiiiiiiii loooooooovveeeeeeeeeee bbbbbbbbbrrrrrrrrooooooooccccccccccccccccooollllllllliiiiiiiiii lol

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