Would you be surprised to learn that one cup of broccoli provides more vitamin C than an orange? I’m guessing that you would be, considering that most of us are taught from an early age that citrus fruits are our best source of vitamin C. One cup of broccoli contains 123 mg of vitamin C, where as an orange provides only 69 mg.

Shocker huh? One cup of the green stuff provides the RDA for vitamin C!

Broccoli is also an excellent source of  calcium, fiber, folate and vitamins K and A, but the nutritional benefits don’t end there. Broccoli also provides phosphorus, magnesium and vitamins B6 and E. In particular, the vitamin C in broccoli helps facilitate its calcium absorption, making it a true superfood for building and maintaining strong bones. Better yet, when compared to other calcium rich foods such as milk, broccoli contains more nutrients, less fat and abundantly fewer calories!

It’s easy to see how Broccoli is a member of the cabbage family thanks to its brilliant green florets. If you were anything like I was as a child, you would eat the tops but leave the stems. As it turns out, although the entire vegetable should be eaten to receive all the nutritional benefits, the florets are thought to be the more nutritious part. The darker the floret the more vitamin C and beta-carotene it contains. Beta-carotene is a powerful antioxidant that can help ward of disease, so take your Mom’s advice and eat your broccoli!

Health Benefits

Scientific research suggests that broccoli fights many types of cancer. Broccoli contains the phytonutrients sulforaphane and the indoles, which have significant anti-cancer effects. A study in the Cancer Journal Oncology Report showed that sulforaphane induced cell growth arrest and cell death in leukemia and melanoma cells. Rutgers University in New Jersey conducted a similar study that suggested sulforaphane may also offer special protection to those with colon cancer-susceptible genes.

Among a long list of other health benefits, broccoli’s super powers can be used to prevent and treat stomach ulcers and cataracts, and even repair sun damaged skin.

Cooking Methods

The way you cook your vegetables has a massive impact on the nutrients it supplies. The last thing you want to do is boil all the goodness out. Most of broccoli’s bioactive compounds are water-soluble which means that during heating, a high percentage leach into the cooking water. Experts advise steaming or lightly sauteing all vegetables. Don’t forget though that broccoli florets are just as delicious served raw in a salad!