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| do your body a favor and try it again. Fresh, lightly steamed or stir-fried broccoli tastes nothing like the limp, overcooked stalks that once made you shudder. And while all cruciferous vegetables contain potent antidisease compounds, broccoli may be the best nutritional choice of the bunch. |
| F.Y.I. |
| With 36 grams of calcium per half cup (as well as zinc, which aids its absorption), broccoli is one of the best nonanimal sources of this bone-strengthening mineral. That makes it a particularly valuable choice for older women, who are prone to osteoporosis. |
| Broccoli is also a good source of fiber, which helps maintain digestion and prevent high cholesterol, colon and other cancers, and obesity. |
| It also supplies folate, a nutrient that helps prevent the birth defect spina bifida as well as cancer and heart disease; and potassium, which is essential for normal fluid balance, heart function, and blood pressure. |
| Cruciferous Compounds |
| Like other crucifers, broccoli contains compounds called indoles that help prevent tumor growth. Indoles help deactivate the potent estrogens that trigger tumors in cells, especially estrogen-sensitive breast cells. Another compound, sulforaphane, stimulates cells to produce some important carcinogen-fighting enzymes. |
| Vital Antioxidants |
| Broccoli is bursting with antioxidants, which strengthen the immune system and help protect against cancer, heart disease, cataracts, and other illnesses. A half-cup serving of cooked broccoli provides nearly 100 percent of the RDA for vitamin C, as well as a good dose of beta-carotene and selenium. It also provides almost one-third of the RDA for vitamin E, which is crucial to heart health. |
| Tips: |
| Organic broccoli may be your best bet, since the dense broccoli florets can retain chemical residue even after rinsing. Raw broccoli is good, but cooked broccoli is even better. Lightly steaming or stir-frying it releases beneficial compounds. |
| If you can find broccoli sprouts in your supermarket, buy them! Studies have shown they contain twenty to fifty times the amount of protective nutrients found in mature broccoli. |
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