Broccoli may be one of the healthiest foods you can eat. It is loaded with Vitamin C and Vitamin K. It also helps protect against various types of cancer, most notably breast, prostate, and colon cancer. Broccoli also contains valuable antioxidants which protect against all forms of free radical damage. Some studies even suggest that this valuable vegetable has some anti-inflammatory properties.
How To Eat Broccoli
Broccoli can be eaten raw or cooked. Cooking it the right way can enhance its health benefits. The most beneficial way to cook broccoli is to lightly steam it for less than 5 minutes. I usually toss it in a medium-high heated frying pan with a little bit of coconut oil, then add a splash of water and cover with a lid for 2-3 minutes. Steaming broccoli increases the amount of sulforaphane, which is a powerful anti-cancer compound.
Adding foods high in the enzyme myrosinase will increase the amount of sulforaphane found in broccoli. Foods which are high in myrosinase are: mustard seed, daikon radish (which I use in my kim chi recipe), wasabi, and arugula.
Steaming the vegetable for longer than five minutes, boiling it, or microwaving it will deplete nearly all health benefits. Eating it raw will have health benefits, but steaming will be even better.
How Much Should You Eat
Studies show that consuming 1/2 cup of broccoli a day will greatly reduce your risk of cancer. Most of us do not eat it every day, so even eating 1-2 cups 2-3 times a week will also be beneficial. Broccoli is a lower calorie vegetable with a good amount of protein per serving. In fact it has nearly as much protein per gram as beef, but you would have to eat quite a bit to get ample amounts of protein. Good luck and enjoy!!
Dr Spencer Charlet
Chiropractic in Mooresville, NC