Broccoli

Broccoli is a member of the Brassica or cruciferous family of vegetables. "Cruciferous" comes from the Latin root crucifer, meaning bearing a cross, which refers to the cross-shaped flowers of vegetables in this family. The name "broccoli" is derived from the Latin word brachium, meaning arm or branch, which describes the stalks of broccoli topped by a head of florets. Originally found growing wild along the coast of the Mediterranean, broccoli was cultivated by the Romans, enthusiastically adopted by Italians, and now is available worldwide. Italian immigrants brought broccoli to America. Broccoli is prized because of its delightful taste as well as the variety of textures it offers, from its flowery heads to the smooth and fibrous stalks.

Medical properties

Broccoli can fight cancer - The development of cancer in the human body is a long-term event that begins at the cellular level with an abnormality that typically only ten to twenty years later is diagnosed as cancer. While research continues at a furious pace to find ways to cure this deadly killer-after heart disease.
Broccoli and cabbage seemed to provide the greatest protection against cancer. Countless studies have confirmed that broccoli and other cruciferous vegetables lower the risk of cancer. As little as 10 grams a day of crucifers (less than 1/8 cup of chopped raw cabbage or chopped raw broccoli) can have a significant effect on your risk for developing cancer. Indeed, eating broccoli is like getting a natural dose of chemo prevention. One study showed that eating about two servings a day of crucifers may result in as much as a 50 percent reduction in the risk for certain types of cancers. While all crucifers seem to be effective in fighting cancer, cabbage, broccoli, and Brussels sprouts seem to be the most powerful. Just 1/2 cup of broccoli a day protects from a number of cancers, particularly cancers of the lung, stomach, colon, and rectum.
The sulfur compounds in cruciferous vegetables are a major reason these foods are such powerful chemo preventive foods. The strong smell that broccoli, cabbage, and other cruciferous vegetables share comes from the sulfur compounds that protect the plant as well as you. The strong, sometimes bitter taste and smell of these vegetables protect them from insects and animals.
The particular compounds in broccoli that are so effective against cancer include the phytochemicals, sulforaphane, and the indoles. Sulforaphane is a remarkably potent compound that fights cancer on various fronts. It increases the enzymes that help rid the body of carcinogens, it actually kills abnormal cells, and it helps the body limit oxidation-the process that initiates many chronic diseases-at the cellular level. Indoles work to combat cancer through their effect on estrogen. They block estrogen receptors in breast cancer cells, inhibiting the growth of estrogen-sensitive breast cancers. The most important indole in broccoli-indole-3-carbinol, or I3C-is thought to be an especially effective breast cancer preventive agent.
Broccoli has other components that help make it an all-star anticancer vegetable. We know that vitamin C plays a role in preventing cancer and broccoli, and many other crucifers are rich in this particular antioxidant vitamin. One cup of cooked broccoli contains more than 100 percent of the adult male/female RDA for vitamin C. Broccoli is also rich in fiber, which plays an important role in reducing cancer risk.

Broccoli and its related crucifers are rich in folate, the B vitamin that is essential to preventing birth defects. Neural tube defects like spina bifida have been linked to folic acid deficiency in pregnancy. A single cup of raw, chopped broccoli provides more than 50 milligrams of folate (the plant form of folic acid). Folate also is active in helping to remove homocysteine from the circulatory system; high levels of homocysteine are associated with cardiovascular disease. Folate also plays a role in cancer prevention. Interestingly, folic acid deficiency may be the most common vitamin deficiency in the world.

Broccoli and cruciferous vegetables are bone builders. One cup of raw broccoli provides 41 milligrams of calcium along with 79 milligrams of vitamin C, which promotes the absorption of calcium. While this is not a huge amount of calcium, it's at a low cost of calories and with the benefit of the many other nutrients in broccoli. Whole milk and other full-fat dairy products, long touted as the main sources of calcium, contain no vitamin C and are often loaded with saturated fat and many more calories than the 25 in 1 cup of raw, chopped broccoli. Broccoli also supplies a significant portion of vitamin K, which is important for blood clotting, and also contributes to bone health.

Broccoli is a great source of the flavonoids, carotenoids, vitamin C, folate, and potassium that help prevent heart disease. It also provides generous amounts of fiber, vitamin E, and vitamin B6, which promote cardiovascular health. Broccoli is one of the few vegetables, along with spinach, that are relatively high in coenzyme Q10, a fat-soluble antioxidant that is a major contributor to the production of energy in our bodies. At least in people with diagnosed heart disease, CoQ10 may play a cardio protective role.

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