Eat broccoli: it's a superfood

One of the most studied of vegetables, broccoli's impressive status as a super-food is the result of its high level of phytochemicals and their potential to mobilize the body's natural disease-fighting resources. The following guidelines will tell you more about broccoli's health benefits.

1. Beta-carotene: This powerful antioxidant may help to neutralize cell-damaging free-radical molecules.
2. Calcium: Broccoli is a good nonfat, nondairy source of this bone-nourishing mineral.
3. Dithiolethiones: These anticancer agents may help to stimulate the antioxidant glutathione, a cancer-protective compound.
4. Folate: This B vitamin may help to reduce the incidence of cancer and certain birth defects. It may also help to control levels of homocysteine, an amino acid linked to heart disease. A 250 gram (one cup) serving of cooked broccoli has 78 micrograms of folate.
5. Glucosinolates: Once ingested, the glucosinolates in broccoli break down into various healthful compounds, including indoles, sulforaphane and isothiocyanates, all of which may be cancer-fighters.
6. Indoles: These compounds are thought to provide protection against hormone-related cancers, such as breast and prostate cancers.
7. Insoluble fibre: This type of fibre helps food move faster and with greater bulk through the digestive tract, promoting regularity.
8. Isothiocyanates: By stimulating the body's production of its own cancer-fighting enzymes, isothiocyanates may neutralize potential cancer-causing substances. These phytochemicals also may combat carcinogens in smoke.
9. Lutein: This carotenoid may prevent colon cancer and certain eye diseases.
10. Potassium: Broccoli is a rich source of this mineral, which may help lower the risk for stroke and high blood pressure. A 250 gram (one cup) serving of cooked broccoli has 456 milligrams of potassium.
11. Sulforaphane: This powerful phytochemical may increase the activity of cancer-fighting enzymes in the body, as well as reduce tumour formation.

• Cooking broccoli with a lot of water can diminish broccoli's glucosinolates, folate and vitamin C.
• Steam, microwave or stir-fry it instead.

• Many recipes call for broccoli florets, but the stalks are delicious, too. With a paring knife, peel the stalks then thinly slice crosswise.
• Puree cooked broccoli along with milk and seasonings, and serve as a soup. Top with grated Parmesan, if you like.
• Combine chopped, cooked broccoli and softened cream cheese. Spread on flour tortillas or lavash bread. Top with sliced turkey and roll up.
• Puree cooked broccoli along with olive oil, garlic and crushed red pepper flakes, and use as a sauce for pasta.
• Make a broccoli slaw. Shred raw broccoli, toss with shredded carrots and season as you would coleslaw.