Next on our super foods series is a vegetable that is truly a super food in a multitude
of ways. Just a reminder: super food is an unscientific definition used to describe foods that are high in micronutrients and low in calorie value. A plant in the cabbage family, broccoli is a great source of Vitamin A and C, folic acid, calcium and fibre.
The biggest reference to broccoli is that it resembles the shape of cancer tissue, one of nature’s way of telling us that it is a cancer fighter. For a long time, science failed to accept it, till one day, scientists were able to isolate a compound called indole carbinol, which is a compound that builds broken DNA and fights cancer.
Irrespective of their results, broccoli is a natural cancer fighting agent. It cannot, in normal quantities, cure cancer, so do not expect it to. But these compounds fight cancer at a very early stage at the cellular levels, so it is great to prevent cancer.
Apart from its cancer preventing properties, broccoli is a super rich source of fibre. Almost 2.5 grams of fibre for every 100 gram serving, but that is not all. Hundred grams of broccoli give you about 90 mg of Vitamin C. It is also a good source of selenium, which plays a role in nourishing the skin and gives good hair texture.
However, the method of preparation is extremely important. Deep frying broccoli coated with bhaji mix is not a great idea. Eating it cleaned and raw is the best way to get all the nutrients. Too much of steaming tends to kill one of the cancer preventing nutrients.
Steaming broccoli for five minutes seems to be the best compromise without destroying nutrients and keeping it edible and tasty. My patients come up with creative ways of cooking broccoli and once they get the hang of it, it becomes a daily feature in their menu. Add some olive oil to it and it becomes a great side dish ■
— drwasim@yourwellnessdoc.com
Wasim Mohideen is an allopathic physician withtraining in acupuncture and ayurveda and is the director of Wellness andPreventive Medicine Centre at Basil, Chennai. For details, visit www.yourwellnessdoc.com