The Broccoli Diet

The nutritional value of broccoli has garnered the spotlight in recent years. Broccoli, after extensive scientific research, is now viewed as one of the top powerhouses when it comes to nutrient density and benefits.

The health benefits of broccoli are beginning to reveal that this cruciferous vegetable may even be more potent than its advocates had ever realized.

But before we discuss healthy broccoli and its benefits, let's take a look at a bit of the history of this vegetable.

Although broccoli has been grown since the time of the Roman Empire, it wasn't until the 16th century that in became popular in France and then spread throughout the rest of Europe.

Amazingly, it wasn't until the 20th century that an Italian family brought some shipments to Boston that it started to gain popularity in the United States. Today, of course, we all know that broccoli is used widely in many dishes across numerous cultures.

Healthy Broccoli

The nutritional value of broccoli starts with it being jam-packed with vitamins and minerals.

On the vitamin side, it contains Vitamins B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic acid), B6, B9 (Folate), Vitamin C and A.

When it comes to minerals, healthy broccoli contains: calcium, iron, magnesium, phosphorus, potassium, and zinc.

These vitamins and minerals aren't just found in tiny trace amounts either. For example, did you know that ounce for ounce, broccoli actually contains more Vitamin C than many citrus fruits? Or that it has more calcium than an entire glass of milk? Or that it's an even richer source of fiber than whole wheat bread?

As good as this news is, it gets even better. The real potent nutritional value of broccoli lies in substances called isothiocyanates. Don't let the name scare you.

Isothiocyanates are a class of very potent anti-carcinogens. Meaning, they fight and help prevent cancer.

Specifically, tests have shown that broccoli's anti-cancer compounds greatly protected mice from stomach cancer. Although you don't hear about stomach cancer much per se, it is actually the second most common form of cancer.

Studies conducted at the prestigious John Hopkins University showed that broccoli contains compounds that trigger the body to produce a substance (sulforaphane) that, in turn, manufactures enzymes that are powerful cancer fighters.

If you think the health benefits of broccoli end there, you would be wrong.

The American Journal of Clinical Nutrition reported that broccoli was among the top foods that may prevent colon cancer.

The Harvard School of Public Health reported that broccoli may reduce the risk for cataracts.

Other Harvard scientists reported that healthy broccoli may help protect against strokes, with this research having been published in world famous JAMA (Journal of the American Medical Association).

Now that we know more about the nutritional value of broccoli, the problem is that many of us don't like the way it tastes.

For some, it's hard to chew. For others, the bitter taste is a turn-off. Others can only eat it in in soups or after it's been sautéed. Unfortunately if it's cooked down extensively at high heats in such situations, it lloses a great deal of its nutritional value.

Getting the Nutritional Value of Broccoli

So what's the solution?

For us here at whole food supplements guide, the research lead us to get the potent benefits of broccoli with whole food supplements.

This is a growing market and there are now many such quality products on the market. One of the most popular is called Juice Plus+ Garden Blend®.

This product contains ten super vegetables and grains: broccoli, parsley, carrots, beets, kale, cabbage, spinach, tomatoes, barley and oat fibers in capsule form.

Other whole food supplement products may contain some of these ingredients as well.

Regardless of whether you choose to just eat broccoli as part of your diet directly or choose to use a whole food supplement containing it, think of broccoli's nutrition as inexpensive insurance for your health.

Russell Cantwell is the editor of http://www.whole-food-supplements-guide.com/ Visit nutritional value of broccoli to learn more and to discover whole food supplements that contain it.

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Broccoli isn't usually high on the list of kid's favorite foods and many adults aren't fans of it either. That's unfortunate because broccoli is so renowned for its health benefits that most of us would benefit from eating it more often.

Fortunately, you can get the health benefits of broccoli without being forced to eat those raw, crunchy green Broccoli florets. Here are some ways to add more broccoli to your diet even if you're not a big broccoli fan.

Broccoli Sprouts

The benefits of young broccoli sprouts were discovered by a group of scientists at Johns Hopkins who now market them under the name of Broccosprouts. These scientists were the first to note that immature broccoli sprouts are unusually high in sulforaphane glucosinolate or SGS, a compound that helps to offset free radical damage that can lead to cancer. By eating the immature sprouts rather than the mature broccoli florets you get much higher levels of these protective chemicals. Broccosprouts can be found in some grocery stores and natural food markets nationwide or ordered online. Simply add them to salads and sandwiches to reap the many health benefits that broccoli has to offer.

Broccoli Powder.

At some health food stores and online sites, you can buy containers of dried, broccoli powder. This convenient powder can be easily added to salads, soups, salad dressings, and even smoothies to get the health benefits of broccoli without eating the whole vegetable. It's a quick, clean, and easy way to get the anti-cancer benefits of the sulforaphanes found in cruciferous vegetables such as broccoli. Plus, broccoli powder has a long shelf life so you won't end up with produce that goes bad.

Brassica Tea

Yes, you can actually get the healthy components of broccoli by drinking a glass of tea. The same scientists at Johns Hopkins who discovered the health benefits of broccoli sprouts helped to develop Brassica tea. To make this unique tea, they isolated the SGS component from broccoli and added it to a variety of teas including white, green, and black varieties. The result? You get your sulforaphanes while enjoying a cup of delicious tea. What could be better? If you can't find this tea locally, it can be ordered online.

Broccoli Extract

A final way to add more broccoli to your diet without eating the vegetable is to buy broccoli extract in capsule form. This supplement is available at various online sites such as allnutri.com. Although this is the simplest way to get the benefits of broccoli, keep in mind that there's no guarantee that supplements contain the components they advertise since they aren't regulated. Be sure to buy from a reputable company.

Step 6Isn't it reassuring to know you can get the health benefits of broccoli without ever putting another sprig of broccoli on your plate?

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Here is a delicious way to help you eat more broccoli. This is similar to the Curried Broccoli Slaw with Bacon and Cashews served at Whole Foods.

Ingredients

• 1-1/2 pounds Broccoli Crowns
  
• 1/2 cup Red Onion, finely chopped
  
• 1/2 cup Dark Raisins
  
• 1/2 cup chopped dry roasted-salted Cashews (Almonds are good too)
  
• 1/2 cup Mayonnaise
  
• 1/2 cup Sour Cream
  
• 3 tablespoons Sugar
  
• 3 tablespoons Apple Cider Vinegar
  
• 1 tablespoons Curry Powder
  
• 1/2 teaspoons Salt
  
• 6 slices Bacon, cooked and crumbled

Directions

1. Cut broccoli crowns into 1-inch pieces.
   
2. Place broccoli in food processor. Use pulse to finely chop broccoli but don't puree.
   
3. Place finely chopped broccoli in large bowl along with onions, raisins and cashews.
   
4. Combine mayonnaise, sour cream, vinegar, curry powder and salt in a small bowl and stir well.
   
5. Pour dressing over the broccoli salad and toss to coat.
   
6. Cover and refrigerate for at least 2-hours.
   
7. Sprinkle bacon bits over salad just before serving.