Enjoy the bountiful benefits of broccoli

Over the years, ­studies have found that people who eat an abundance of broccoli have a reduced incidence of certain cancers. Read on to learn how you can put this powerhouse of a veggie to work for your health.

• While other cruciferous vegetables (members of the cabbage family, whose flowers resemble crosses) are protective, broccoli seems to have even more cancer-fighting compounds
• Some of these block the action of hormones that stimulate tumours; others work by inhibiting tumour growth or by boosting the action of protective enzymes
• Broccoli contains glucosinolates, which, once ingested, break down into healthful compounds, including indoles, sulforaphane and isothiocyanates, all of which may be cancer fighters
• The most interesting compound is sulforaphane, which shows decided anticancer activity in both cultured rat and human cells. Broccoli sprouts are roughly 50 times richer in sulforaphane than mature broccoli
• Broccoli is also high in bioflavonoids, including quercetin and other phytochemicals that protect cells against mutation and damage from unstable molecules

Broccoli has an abundance of essential vitamins and minerals. A 250millilitre (one cup) serving of cooked broccoli contains only 44 calories, yet it contains:

• more than 100 percent of the Recommended Dietary Allowance (RDA) of vitamin C
• 20 percent of the RDA for folate
• a healthy amount of beta carotene
• 75 milligrams of calcium
• 1.2 milligrams of iron
• five grams of protein
• significant amounts of potassium and other minerals
• rich in glucosinolates, which are effective natural cancer fighters
• 3.5 grams of fibre and natural laxatives, which is why it is often suggested to prevent constipation

• Fresh broccoli is available year-round; frozen broccoli is just as nutritious
• Florets turning yellow are past their prime and less nutritious
• Broccoli can be eaten raw, but many people prefer it cooked
• Steaming or stir-frying it until crispy tender retains the most nutrients; boiling it in a large amount of water destroys many of the cancer-fighting compounds, vitamin C and other nutrients
• Overcooking releases unpleasant-smelling sulphur compounds and may cause gas

One of our most nutritious and studied vegetables, broccoli's powerful disease-fighting properties give it the ability to protect against many common cancers. Try adding broccoli to your diet, or increasing the quantities you eat, to enjoy the benefits of this hardworking veggie.