AR
HEALTHY LIFESTYLE








Importance of well balance diet

All food contains all of the nutrients we need to be healthy, it is necessary to eat various foods in sufficient amounts. A good diet will include many different foods, and sufficient in quantity and quality to meet an individual’s need for food energy and other micro nutrients.

BROCCOLI

Typical serving size:

½ cup, cooked (36 g)

HOW IT HARMS

  • Bloating and flatulence

    WHAT IT HEALS

  • Bladder cancer
  • Colorectal cancer
  • Breast cancer
  • Lung cancer
  • Heart disease
  • Bone health
  • Colds
  • Skin
  • Weight gain

    BROCCOLI FACT

  • Frozen broccoli may contain 35% more beta-carotene by weight than fresh broccoli
    One of the most nutritious and studied vegetables, broccoli has an abundance of vitamins, minerals, and other powerful disease-fighting substances that give it the ability to protect against many common cancers among other diseases
    Nobody is sure why, but broccoli seems to be even more protective than other cruciferous vegetables (members of the cabbage family)
    Broccoli contains sulforaphane, which may help to stop the spread of cancer
    In some laboratory tests, it has been shown to reduce the spread of tumors, and reduce the number of carcinogens and free radicals in the body

    Health Benefits

    Prevents bladder cancer
    One study found that men who ate 5 servings or more per week of cruciferous veggies were half as likely to develop bladder cancer, one of the most common cancers, over a 10-year period as men who rarely ate them
    Broccoli and cabbage were singled out as the most protective foods
    Reduces risk of colorectal cancer
    This vegetable is packed with folate, fiber, and antioxidants that may reduce the risk of colorectal cancer
    Increases breast cancer survival
    Eating broccoli and other cruciferous vegetables may improve your odds for breast cancer survival, a new study suggests
    Of women in China diagnosed with breast cancer, those who consumed the most cruciferous vegetables were 62% less likely to die of breast cancer and 35% less likely to have a recurrence of the disease, compared with those who consumed the least
    Helps fight lung and heart disease
    The sulforaphane in broccoli may help your body fight off the infections that cause inflammation in the lungs and arteries
    Keeps bones strong
    The vitamin K in broccoli helps boost bone health
    Helps fight colds
    Broccoli contains high levels of vitamin C—the vitamin that can help stave off colds
    Gives skin a healthy glow
    Broccoli’s vitamin C helps create collagen, which plays a role in healthy skin
    Helps with weight loss
    Most Americans consume too little vitamin C, and one study showed that adults deficient in vitamin C may be more resistant to losing fat
    Conversely, people who had adequate vitamin C levels burned 30% more fat during a bout of exercise than those low in C

    Health Risks

    Bloating and gas
    Although filled with fiber and vitamins, broccoli can also cause gas and bloating

    QUICK TIP:

    Nutritious cooking techniques The best ways to cook broccoli are to steam it, roast it, cook it in the microwave, or stir-fry it with a little broth or water
    These methods are better than boiling
    Some of the vitamin and mineral content are lost from the vegetable and end up in the cooking water when it is boiled
    Cooked broccoli should be bright green in color, and tender enough so that it can be pierced with a sharp knife and still remain crisp

    Allergies

  • Toss steamed florets with Italian tomato sauce and toasted walnuts
  • Peel stems and cut into thick sticks for dipping into roasted garlic hummus
  • Scatter steamed florets atop a frozen pizza

    Buying Tips

  • Choose bunches that are dark green
    Good color indicates high nutrient value
  • Florets that are dark green, purplish, or bluish green contain more beta-carotene and vitamin C than paler or yellowing ones
  • Choose bunches with stalks that are very firm
    Stalks that bend or seem rubbery are of poor quality
  • Avoid broccoli with open, flowering, discolored, or water-soaked bud clusters and tough, woody stems

    Storing Tips

  • Store fresh broccoli unwashed in an open plastic bag and place in the crisper drawer of the refrigerator
  • Broccoli is best if used within a day or two after purchasing