Build a Better Body with Broccoli

Broccoli may not be at the top of your favorite-food list, but it should be. From boosting immunity to strengthening your skeleton and joints to cutting cancer rick, here are some ways this cruciferous veggie sends your health soaring.

Broccoli might not be the most popular vegetable around, but it's certainly one of the most nutritious. Considered a super food for it's nutritional value and disease-fighting properties, broccoli is high in fiber, antioxidants, B vitamins, vitamins A, C, K, and the mineral iron, all of which are essential for a healthy diet. More recently, broccoli has also been praised for its ability to combat osteoarthritis.

Widely recognized as a cancer fighter, broccoli's health perks stem throughout the body. Here are more key broccoli benefits that should earn it a place at the top of your shopping list.

1. Broccoli slows osteoarthritis. New research out of the University of East Anglia (UEA) in the UK and published in the journal Arthritis & Rheumatism has identified sulforaphane, a compound generously found in broccoli, as being preventive against osteoarthritis in mice. Sulforaphane displays anti-inflammatory behaviors and is responsible for slowing down the decomposition of joint cartilage. Researchers suggest that this finding will further fuel the emphasis that human treatment, in this case for arthritis, could lie in diet and lifestyle changes - not just in costly medication and surgery.
2. Broccoli helps prevent cancer. Chief among broccoli's benefits is the superfood's role in fighting disease. "Broccoli can actually detoxify the body and is known to have cancer prevention properties, " Keri Glassman, RD, CDN the New York City-based author of the O2 Diet says. "it has been shown to reduce breast, bladder, colon, and ovarian cancers. " In particular, two of broccoli's phytochemicals - indole-3- carbinol may help prevent hormone-related cancer, such as breast and prostate cancer. Other research, done at John Hopkins University School of Medicine in Baltimore, found that sulforaphane, an isothiocyanate, increased the activity of a group of cancer-fighting enzymes. in addition, beta-carotene in broccoli transforms into vitamin A within the body, which may also help prevent cancer.
3. Broccoli helps fight depression. Elizabeth Somer, RD, author of Eat Your Way to Happiness, says broccoli is a good source of the mood-boosting B vitamin folate. "Your brain cells won't turn on without it, " she explains. "its no wonder that poor intake of folate increases the risk for depression, fatigue, poor memory, and possibly even more serious mental problems like schizophrenia. People battling the blues who boost their intake of greens such as broccoli say they feel better and happier as a result."
4. Broccoli enhances bone health. Broccoli contains calcium and vitamin K. both of which are important for bone health and preventing osteoporosis.
5. Broccoli helps maintain a healthy nervous system and balances sodium's effect on blood pressure. Broccoli is rich in potassium, which helps stabilize blood pressure and also aids in maintaining a healthy nervous system and brain function, according to Rovenia Brock, PhD, a nutrition coach and author.
6. Broccoli may help prevent cardiovascular disease. Some studies have shown that broccoli's vitamin B6 and folate may offer some protection against heart disease and stroke.
7. Broccoli improves digestion. Jeanette Bronee, a certified holistic health counselor with Path for life in New York City, says broccoli's high fiber content aides with digestion and prevents constipation by sweeping out the digestive tract. 'It does need to be slightly cooked to be well digested, though, ' she comments.

by: Beth Gilbert