Eat Your Broccoli by Jill West, Al’s Head Annuals and Vegetable
Grower
Broccoli is part of a family of vegetables known as cruciferous
types. This powerhouse group also includes brussels sprouts,
cabbage, cauliflower, and kale to name a few. Why are they so
important? Because over 70% of medical research studies done on them
have found positive links between consuming cruciferous vegetables and
lowered cancer risks.
How is that possible? The cruciferous vegetables are loaded
with phytonutrients that act as powerful antioxidants to detoxify
carcinogens before they can damage our cells. Several other
compounds in the vegetables also stimulate our bodies to produce more of
our own detoxification enzymes.
The good news doesn’t stop there – they’re also
high in vitamins, minerals, and omega-3’s. A cup of broccoli
contains about 200 milligrams of omega-3’s and 165% of our daily
value of Vitamin C! Brussels sprouts contain 9% of our daily value
of Vitamin E, 23% of Folic Acid, and the whole group contains healthy
soluble fiber.
Not to be outdone, tomatoes contain about 40% of the daily dose of
Vitamin C, 8% of our required potassium, and 7% iron. Tomatoes also
have lycopene, an antioxidant twice as strong as beta-carotene.
It’s a powerful inhibitor of prostate, lung, and breast cancer, and
has also been shown to help older people stay active longer. Cooking
tomatoes releases more lycopene so get those sauce recipes ready!
Last, but certainly not least in the lineup of super veggies: the
onion. The onion’s secret weapon is a chemical known as
quercetin. A true multi-tasker, it has been linked to lower
cholesterol and blood pressure levels as well as reduced inflammation
associated with rheumatoid arthritis and asthma. Quercetin, in
combination with the vitamin C found in onions, also helps kill harmful
bacteria, protecting us during cold and flu season. Cooking meat
with onions has also been shown to reduce the amount of harmful chemicals
meat produces when cooked at higher temperatures.
So eat your broccoli, eat your tomatoes, just eat your vegetables and
feel better for it. *
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