Broccoli Facts -- Why is
Broccoli Good for You?
Broccoli facts reveal
that this stately vegetable is far more than attractive. There is a
wide array of powerful broccoli health benefits, especially in the
realm of cancer prevention.
This is a good question about
broccoli nutrition. Broccoli has powerful
that research shows may help prevent and even cure, cancer. However,
don’t wait until you are diagnosed with cancer to start gobbling up the
health benefits of broccoli! Here are some broccoli nutrition facts for
you to chew on.
Nutritional Value of Broccoli
Broccoli and other members of
the cabbage family (Brassicaceae) such as cabbage, kale and cauliflower
are rich in fiber, vitamins, minerals and cancer fighting
Here are some nutritional
One cup of steamed broccoli
provides twice the recommended daily allowance of Vitamin C, almost
twice the recommended daily allowance of Vitamin K and 45% of the
recommended daily allowance of Vitamin A, plus B vitamins and folic
A single cup of broccoli is also
high in fiber and provides other nutrients such as protein and
important minerals including manganese, potassium, phosphorus, iron,
calcium, zinc and various essential amino acids including tryptophan.
The above broccoli nutrition
facts do not include the little know, but vitally important array of
various phytochemicals that are anticarcinogens— powerful cancer
To get the most health benefits
of broccoli, do not boil it. Rather, steam or stir-fry it until it is
If you think that broccoli is boring, here are two
new broccoli recipes for you to try. Simply click on the pictures to
view the recipes or right click to download them.
On the left is the tasty Broccoli
Bacon Salad and pictured on the right is Broccoli
Pine Nut Soup.
How to Steam
The best way to steam broccoli
is to invest a small amount of money into a collapsible steamer that
neatly fits inside a medium to large cooking pot. Place about one cup
of water into the pot or more, depending on size. Make sure that the
water does not reach the steamer. There should be enough water to boil
and make steam, but not enough water to touch the broccoli in the
steamer. If there is so much water that it reaches the broccoli, you
will be boiling away the health benefits of the broccoli! Add the metal
steamer to the pot and then place the cut broccoli heads and peeled
stems in the steamer. Bring the water to a boil and cook for
approximately 10 minutes on medium high heat until the broccoli can be
easily pierced with a fork.
Broccoli Related Vegetables
The health benefits of
broccoli are not exclusive to this vegetable alone. Kale, cauliflower
and even cabbage are similar to that of broccoli. Again, stir fry,
steam, or eat these vegetables raw to get the most nutrients.
An easy way to enjoy kale’s
nutrients is to make Kale Chips.
1. Preheat your oven to 400
degrees F (204 degrees C).
2. Brush both sides of the curly
kale leaves with olive oil and place in baking pan.
3. Sprinkle the leaves with your
favorite desired seasonings such as lemon peper, garlic powder,
dehydrated onion, or other herbs and spices.
4. Place baking pan in the oven
for 8 minutes.
5. Remove the pan and turn the
kale leaves over.
6. Return to oven for another 4-6
minutes until the leaves are black.
Your crispy kale leaves will be
both brittle and tasty!
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