Did you know the health benefits of superfood broccoli?
The many benefits of broccoli. (Photo: yelenayemchuk / www.123rf.com)
Broccoli is a powerhouse of healthful nutrients.
Besides being high in vitamins C and K, this veggie contains many other beneficial phytochemicals. One of them is sulforaphane, an anti-inflammatory compound that’s been found to protect heart blood vessels as well as slow down the wear and tear of joint cartilage.
Several studies also confirm its many benefits. Researchers believe that broccoli, like others in the cruciferous vegetable family, contains several compounds that prevent cancers like lung cancer and breast cancer, and can aid in weight loss.
Other studies also show that this vegetable could lessen the symptoms of arthritis – a condition that afflicts more women than men. These florets do your man good too. According to a study in the journal Plos One, men who ate broccoli a few times a week ran a lower risk of developing prostate cancer.
Get your boost of healthy and try one of these favourite - and easy! - recipes for a flavourful broccoli potato soup by our reader, Poon Hwee Ling.
Recipe: Broccoli Potato Soup (Serves 2)
Broccoli potato soup (Photo: Poon Hwee Ling)
Prep time: 10 minutes | Cook time: 45 minutes
1 tbsp olive oil
1 large onion, chopped
3 cloves garlic, peeled and chopped
280g broccoli, chopped
1 potato, peeled and chopped*
2 cups chicken broth
¼ tsp ground nutmeg
Pepper to taste
* Bonus: Adding potato makes this soup a richer source of folate and fibre as well as vitamins C and K, says Vanessa McNamara, founder of nutrition consultancy The Travelling Dietitan. She recommends adding a tablespoon of natural low-fat yogurt to boost the protein and calcium content too.
1. Heat olive oil in large saucepan and saute onion and garlic until tender. Add broccoli, potato and chicken broth. Bring to boil, reduce heat and simmer for 15 minutes or until vegetables are tender.
2. Using hand mixer or blender, puree everything until smooth. Reheat in saucepan and season with nutmeg and pepper.
Nutrition score per serving
234 calories, 7.8g fat (1.2g saturated), 35.7g carbs, 8.6g protein, 7.3g fibre, 677mg sodium