Studies show that cruciferous vegetables, like broccoli, that contain the largest concentrations of health promoting sulfur compounds, increase the liver’s ability to produce enzymes that neutralize potentially toxic substances.  Broccoli is also a wonderful source of the powerful phytonutrient antioxidants Lutein and Zeaxanthin, which are carotenoids that are concentrated in the lens of the eye.  Vitamin A and C are also present in broccoli which is also a rich source of folate which is important for heart health.

1 cup of cooked Broccoli contains:

• 155 mcg of Vitamin K
• 2280 IU of Vitamin A
• 123 mg of Vitamin C
• 39 mg of Magnesium
• 505 mg of Potassium
• 75 mg of Calcium
• 4.7 g of Fiber
• 102 mg of Phosphorus
• 94 mcg of Folate

Recent scientific studies show that cutting broccoli into small pieces breaks down the cell walls and enhances the activation of an enzyme called Myrosinase that slowly converts some of the plant nutrients into their active forms which have been shown to have health-promoting properties.  Even if you do have health insurance and take care of yourself as much as you can, it is helpful to learn about how to get the best from your broccoli, so you can continue to be healthy and put off a few more visits to the doctor. To get the most health benefits from broccoli, let it sit for a minimum of 5 minutes, optimally 10 after cutting, before eating or cooking.

Since Vitamin C increase Myrosinase activity, you can sprinkle a little lemon juice on the broccoli before letting it sit in order to enhance the phytonutrient concentration.

Heat will inactive Myrosinase which is why it is important to allow the broccoli to sit for 5-10 minutes before cooking to give the enzyme ample opportunity to enhance the concentration of active phytonutrients.  Once they are formed, they are fairly stable, but keep cooking times short – less than 15 minutes.

Steaming Broccoli is the best way to cook it to preserve nutrients.  Cook until a fork can just pierce the stem – about 5 minutes

1. Mediterranean Dressing: 3 tbsp extra virgin olive oil, 2 tsp lemon juice, 2 cloves garlic crushes, salt & pepper to taste.
2. add 1 tbsp sundried tomatoes, 3 tbsp crumbled feta cheese, 6 kalamata olives
3. sprinkle with parmesan, goat or feta cheese
4. add some tamari (soy sauce) and toasted sesame oil for an Asian flavor

Visit AllRecipes.com to get some more Broccoli recipe ideas

Linda Miner

Registered Nutritional Counselor

RNC, CHN, RSNA, CMTA, BA

Click HERE to learn more details about my Online Weight Loss Counseling service with iChange.com

*NOTE:  This opinion expressed here is that of the author based on her research and personal experience.  It is not intended to replace your own personal research or the opinion of your physician.  You should always check with your physician and/or pharmacist before changing your diet, starting an exercise programs or taking any supplements.  Please be aware that some foods and natural supplements may interact with prescription medication.