All about Broccoli

In honor of this weeks' broccoli harvest, I would like to share a little about broccoli below and why it should be part of everyone's garden plan. Please note that when you prepare broccoli directly from your garden it is very different from the broccoli you would purchase at the store. The broccoli stalk will be a little more challenging to juice in your juicer and a regular food processor will have a difficult time chopping the stalk raw. If you plan on cooking the broccoli, be sure to add at least one hour of cooking time to whatever recipe calls for. For a cream of broccoli soup, I would recommend using the leaves for the soup after cooking in a crock pot for at least an hour before adding it to the food processor. The broccoli stalk is rather tough so you want to try it before trying to eat it raw the first time. That being said - Enjoy your broccoli!


Because of its different components, broccoli provides a range of tastes and textures, from soft and flowery (the floret) to fibrous and crunchy (the stem and stalk).

Human population as well as animal studies consistently show that diets high in cruciferous vegetables, such as broccoli, kale, cabbage and cauliflower, are associated with lower incidence of certain cancers, including lung, colon, breast and ovarian cancer. Now, research published in the International Journal of Cancer (Zhao H, Lin J) suggests that bladder cancer can join the list.

Another study, published in Cancer, the journal of the American Cancer Society, looked at indole-3-carbinol (I3C), a naturally occurring component of Brassica vegetables, such as broccoli, cabbage, and Brussels sprouts. I3C has been recognized as a promising anticancer agent against certain reproductive tumor cells. This laboratory study evaluated I3C's effects on cell cycling progression and cancer cell proliferation in human prostate cancer cells. I3C was shown to suppress the growth of prostate cancer cells in a dose-dependent manner by blocking several important steps in cell cycling and also to inhibit the production of prostate specific antigen (PSA), a protein produced by the prostate whose rising levels may indicate prostate cancer. Researchers noted that the results of this study demonstrate that "I3C has a potent antiproliferative effect" in human prostate cancer cells, which qualifies it as "a potential chemotherapeutic agent" against human prostate cancer.

Kaempferol-rich Broccoli Protective against Ovarian Cancer

A prospective study looking at dietary intake of 5 common flavonoids in 66,940 women in the Nurses Health Study over 18 years of follow up found those whose diets provided the most of 5 common flavonoids (myricetin, kaempferol, quercetin, and luteolin), had a 25% reduced risk of ovarian cancer, compared with those consuming the least.

Women whose diets provided the most kaempferol, a flavonoid concentrated in non-herbal tea (like green tea), broccoli and onions, were found to have a 40% lower risk of ovarian cancer, compared to women with the lowest kaempferol intake. Similarly, women whose diets provided the most luteolin intake had a 34% reduced risk of ovarian cancer, compared those with the lowest luteolin intake. Celery and parsley are some of the most highly concentrated sources of luteolin, which is also found in rutabagas, hot peppers and spinach. (Gates Ta, Tworoger SS, et al., Int J Cancer.)

Also, broccoli's cancer-preventive compounds form after it has been cut, but heat denatures the enzyme necessary for this process. For optimal nutrient formation, cut broccoli florets in half or into quarters, depending on their initial size, and let sit for 5 minutes before cooking.

When it comes to building strong bones, broccoli's got it all for less. One cup of cooked broccoli contains 74 mg of calcium, plus 123 mg of vitamin C, which significantly improves calcium's absorption; all this for a total of only 44 calories. To put this in perspective, an orange contains no calcium, 69 mg of vitamin C, and 60-about 50% more-calories.