BrOccOLi BroCCoLi

Botanically, broccoli belongs to the cruciferous family, which includes kale, cabbage, cauliflower and brussel sprouts.

For years, our parents have been right: "Eating your broccoli is a good idea". This hearty, tasty vegetable is rich in dozens of nutrients. In fact, it packs the most nutritional punch of any vegetables. Broccoli's noteworthy nutrients include vitamin C, vitamin A (mostly as beta-carotene), folic acid, calcium, and fiber. While the calcium content of one serving doesn't equal that of a glass of milk, broccoli is an important calcium source for those who don't consume dairy products. Calcium does more than build strong bones. Research shows that this mineral may play a role in the control of high blood pressure and it may work to prevent colon cancer.

The health benefits of broccoli are so great that it is one of those foods that should be a regular addition to your menu. Even more, health organizations have singled out cruciferous vegetables as must-have foods, recommending we eat them several times a week. Why? They are linked to lower rates of cancer. Like all cruciferous vegetables, broccoli naturally contains two important phytochemicals -- indoles and isothiocyanates. Researchers at Johns Hopkins University School of Medicine in Baltimore isolated from broccoli an isothiocyanate, called sulforaphane, that increases the activity of a group of enzymes in our bodies that squelch cancer-causing agents.

Broccoli is a fiber find. Not only is it a rich source, but half of its fiber is insoluble and half is soluble, helping to meet your needs for both types of fiber. But the story doesn't end with broccoli's rich array of nutrients. Broccoli provides a health bonus in the form of protective substances that may shield you from disease. The health benefits of broccoli have been linked to preventing and controlling the following medical concerns: Alzheimer's disease, diabetes, calcium deficiencies, constipation, stomach and colon cancer, malignant tumors, lung cancer, heart disease, arthritis, and even the aging process and weight reduction. ="D

When preparing the vegetable, it is important to remember that overcooking broccoli equals a reduction in vital nutrients (especially when boiling in water). To savor every last drop of vitamins and healthy components, you should try steaming, microwaving, or preparing broccoli in a tasty stir-fry.

To make a fresh stir-fried broccoli, all you need is 2 cloves of garlic for 1 medium broccoli, a bit of salt and sugar, and some oyster sauce (it depends on your desire). Slice the broccoli into small pieces. When you are having trouble cleansing the broccoli, you can soak the broccoli just for a moment in a salted water. Its enough to kill most of the microorganisms. Fry the garlic in cooking oil until it has changed a bit yellow. Put in the broccoli, add the spices : salt, sugar, and 1 teaspoon of oyster sauce. Add 2 table spoon of water, cook the broccoli until the water has gone. And you will get the tasty-fresh crunchy healthy broccoli.