Broccoli

Broccoli is a member of the cruciferous family Brassica oleracea, specifically from the Italica cultivar, and is closely related to cabbage,
cauliflower, kale, collard greens, and brussels sprouts. There are two main types of broccoli, heading and sprouting. Heading broccoli is by far the
most common. You’ll recognize the sprouting type by its stalk with many florets growing from it.

Broccoli has been around for at least 2,000 years and was first seen in the region of Asia Minor now known as Turkey. From Asia Minor it spread
to Italy and Greece and eventually made its way throughout the rest of Europe. In the early nineteenth century, Italian immigrants carried the
vegetable with them to North America. It was not popular with non–Italian Americans and took another century to catch on and be grown
commercially. The first commercial harvest was celebrated in the borough of Brooklyn, New York, in 1920.

Where Is Broccoli Grown?

Canada, Japan, Hong Kong, Mexico, and the United States are the top contributors to broccoli production. Ninety percent of the broccoli grown in
the United States comes from California’s Salinas Valley and Santa Maria. In the winter months, the vegetable becomes available from Arizona,
Texas, Florida, and Washington.

Why Should I Eat Broccoli?

Broccoli is an excellent source of vitamin C and a good source of vitamin A, mainly in the form of beta-carotene. Broccoli also contains folic acid,
calcium, and chromium. Broccoli is rich in many plant compounds such as indoles and isothiocynates, which have been shown to have cancerfighting
properties. Broccoli sprouts are one of the most concentrated sources of an antioxidant called sulforaphane glucosinolate. Scientists
discovered that a handful of three-day-old broccoli sprouts contained as much as twenty to fifty times as much sulforaphane glucosinolate as 114
pounds of regular broccoli!

Home Remedies

Getting vitamin C from fresh foods in the treatment of sinus infections is a plus, and broccoli, rich in C, along with other foods (like berries and citrus
fruits), is eaten to both treat and prevent sinus problems. Used as a base of various juice blends, broccoli has long been advocated for relieving
symptoms of herpes outbreaks. Now some scientists believe they may have found out why. Researchers at Northeastern Ohio University College of
Medicine in Rootstown, Ohio, tested human and monkey cells and found that a naturally occurring compound present in broccoli (and other
vegetables like cabbage and brussels sprouts), called indole-3-carbinol (I3C), may inhibit the herpes virus from reproducing.

Lifesaver!

HEART HEALTH: Human studies have shown that people with mild to moderate LDL (“bad”) cholesterol levels (and potentially at risk for heart

problems) who consumed a beverage containing broccoli and cauliflower juice showed a decrease in LDL levels.

CANCER: There are over three hundred studies investigating the health benefits of sulphur-containing compounds such as sulforaphane

glucosinolates, found in broccoli and, to a much greater extent, broccoli sprouts, in fighting breast and prostate cancers. Studies have shown that
sulforaphane stopped the growth of breast and prostate cancer cells.
The growth of thyroid and goiter cancer cells slowed when they were treated with sulphur-containing substances in broccoli called indole-3-
carbinol and diindolylmethane (DIM).

ULCERS: Sulforaphane in broccoli may prevent the growth of H. pylori bacteria, often attributed to causing stomach ulcers and other ailments.

Even strains of bacteria that have been found resistant to antibiotics were effectively reduced in the presence of broccoli.

Tips on Using Broccoli

SELECTION AND STORAGE:

• Look for firm stalks and compact heads that are dark green in color.
• Place unwashed broccoli in an open bag in the refrigerator or in the crisper drawer.
• For best taste, use the broccoli within one to two days of buying.

PREPARATION AND SERVING SUGGESTIONS:

• Cut off the thick stalk. If you don’t care for the fibrous outside layer you may use a vegetable peeler to remove it up to the florets. Cut the florets
and stems into spears.
• Cooking broccoli may increase its cancer-killing properties. Researchers at the University of Illinois found that when broccoli was heated, the
number of sulphoraphanes that fight cancer was enhanced.
• Steam broccoli until it is fork-tender but still crisp. It should be bright green in color.
• Stir-fry broccoli with carrots, snow peas, chicken (or any animal protein or vegetable protein such as tofu), and soy sauce.
• Eat raw with your favorite dip or in a salad for added flavor.