There is a growing body of evidence to indicate that what we eat plays a large role in cancer prevention. Health conscious people already structure their diets to lose weight, stay healthy, reduce cholesterol, and manage blood sugar, but few people realize how much control they have in cancer prevention. Surprisingly, research into cancer prevention has not changed the way many nutritionists think about diet. This is because many of the foods that help you fight off cancer will also help keep you healthy in other ways. One of these is broccoli, which has so many health benefits that it has earned the label “super food”.
Broccoli is unique in its cancer prevention qualities. Results from studies at Johns Hopkins University are surprising and amazing: they showed that broccoli could reduce the development of tumors up by 60%. Broccoli achieves this astounding result in a number of ways. Here are a few:
broccoli contains powerful antioxidants that hinder the growth of breast, cervical, and prostate cancer,
broccoli contains compounds that boost liver function and detoxification,
broccoli has anti-inflammatory benefits, which can inhibit tumor growth.
Other Health Benefits
Broccoli has a number of other benefits besides cancer prevention. For example, it provides significant digestive support with its high fiber content, which improves nutrient absorption and prevents bacteria buildup in your intestines. Broccoli has also been shown to lower cholesterol, and it’s very rich in a number of vitamins and minerals, especially vitamins K and C.
You might be wondering how much broccoli you need to reap these benefits. If you detest the taste of broccoli, you’re in luck, because you only need about 200 calories (or 2 cups) of broccoli per day to give you the full daily requirements of most of its nutrients. The recipe below contains exactly this amount.
Before cooking, rinse the broccoli in cold water. From here, it’s your call how you want to enjoy it. Here’s a great recipe to get you started.
Broccoli Caesar Salad
1 Garlic Clove, Minced
1/2 Teaspoon Worcestershire Sauce
1/2 cup Parmesan Cheese
1/3 cup Olive Oil
2 cups Broccoli
1/2 cup Toasted Panko Bread Crumbs
1. Blend anchovies, garlic, Worcestershire, lemon, Parmesan and olive oil together in a small food processor or blender (This will make a Caesar dressing.).
2. Chop broccoli into very small florets, and thinly slice the stems.
3. Toss broccoli with toasted panko crumbs in a bowl.
4. Pour dressing over all, and toss to distribute evenly.
Recipe courtesy of Heather Atwood, 2013.
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