Eating healthy can be an overwhelming task with all the information overload about fad diets, exotic superfoods, and constant debate on what’s best for our bodies. However, amidst this chaos, one advice always holds true: eat your broccoli.
Broccoli, often considered the “original” superfood, comes packed with a plethora of proven health benefits that have withstood the test of time. Although it might seem overshadowed by some of the trendier superfoods like kale, quinoa, or chia, broccoli remains a powerhouse of nutrition.
Broccoli’s Benefits: More Than What Meets the Eye
Recent research continues to highlight why broccoli should be a mainstay on your plate. Oregon State University researchers found that an active compound in broccoli, sulforaphane, works at the genetic level to help prevent cancer. In particular, sulforaphane inhibits a type of DNA called long, non-coding RNAs (lncRNAs), which is associated with triggering cancer and promoting its spread.
But the cancer-fighting abilities of sulforaphane are just the beginning. Broccoli has numerous other health benefits to offer. Researchers at Kanazawa University discovered that sulforaphane also combats obesity. Mice eating a high-fat diet supplemented with sulforaphane experienced a 15% reduction in weight gain, a 20% reduction in visceral fat, decreased presence of harmful gut bacteria, and improved liver health. This was achieved by sulforaphane’s impact on genes related to oxidation and detoxification, which counteracted the adverse effects of a poor diet.
Broccoli: A Veritable Cornucopia of Health Benefits
Cancer prevention and obesity-fighting abilities are just the tip of the iceberg when it comes to the health benefits from a regular intake of broccoli. Here are a few other advantages it offers:
- Lower risk of various types of cancer, including lung, colon, and breast cancer
- Improved bone health
- Reduced risk of chronic diseases like heart disease, stroke, hypertension, diabetes, and gastrointestinal illness
Moreover, you may have heard that broccoli also promotes youthfulness. With so many reasons to eat more broccoli, it’s time to make mom proud and enjoy this tried-and-true superfood.
Creative Ways to Enjoy Broccoli
If the thought of eating broccoli doesn’t immediately excite your taste buds, it’s time to take a step back and look at some creative ways to make this power-packed vegetable a delightful affair without compromising taste:
- Shake things up with new recipes: With the right blend of spices, herbs, and other ingredients, you can make your regular dose of broccoli seem like a treat rather than a chore. Another idea is to steam it with some olive oil, lemon juice, and crushed garlic for a zesty and flavorful side dish. You can even roast broccoli with Parmesan cheese for a crunchy and savory snack.
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Maximize the nutrients: Different methods of cooking can impact the nutrients in broccoli, so ensure you choose the techniques that retain the most health benefits. For instance, microwaving broccoli destroys almost all of the sulforaphane content, while boiling can cause the majority of its vitamins and minerals to leach out into the water. Steaming and roasting are usually the best options.
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Pair it with other superfoods: One of the simplest ways to enjoy broccoli is to combine it with other nutrient-dense foods. You’ll not only reap the benefits of all the flavors but also pack in essential antioxidants, vitamins, and minerals that promote optimal health. For instance, you can make a superfood detox salad with broccoli sprouts, light lemon vinaigrette, and other greens like kale and Brussels sprouts. You’ll get a larger dose of sulforaphane and other essential nutrients by incorporating an assortment of these powerhouse vegetables.
With these ideas, you can enjoy the timeless health benefits of broccoli in new and inventive ways. So, relish the delicious flavors and revamp your diet by embracing the original superfood – broccoli.
