Secrets of the Superhuman Food Pyramid: Benefits of Broccoli

Broccoli is a cruciferous vegetable which was traced as having its roots from Italy. Brought to the New World by Italian immigrants, broccoli has since been cultivated and in fact belongs to the various crops like asparagus that are now grown locally in the United States. This easy availability of broccoli is a fortunate thing as a growing body of research points to a host of healthful goodness that this peculiar looking vegetable can provide.

Read further and learn more about the benefits of broccoli and why the Superhuman Food Pyramid recommends this vegetable.

Broccoli Benefits:

Eating broccoli may help lower the risk of developing cardiovascular disease as the fiber components of this vegetable work more efficiently at binding the bile acids in the digestive tract. As it turns out, cholesterol is utilized by the liver to produce bile acids. Bile acids, meanwhile, aid in the digestion and absorption of fats. When you eat broccoli, its fiber components attach to the bile acids resulting in the latter getting excreted. Because this is the case, the liver will then need to draw from the cholesterol reserves to produce additional bile acids, thus resulting in lowered cholesterol levels. The manner by which broccoli is cooked plays a significant role, and according to a study, the best way is to steam the vegetable as this method preserves the fiber-related components responsible for its cholesterol-lowering function.

Broccoli may aid in preventing and possibly even treating certain cancers as well. As it turns out, broccoli as well as broccoli sprouts, contain the highest concentration of sulforaphane, a phytochemical found in cruciferous vegetables. According to a 2008 study, sulforaphane functions by inhibiting the enzymes involved in the activation of carcinogens as well as prevent the development of tumors in the body.

Furthermore, broccoli may especially be beneficial for individuals taking vitamin D supplements.  Unlike other nutrients, vitamin D, once ingested, does not become readily bio-available. It  requires the presence of other vitamins and minerals in adequate amounts for it to be usable. Fortunately, broccoli contains ample quantities of vitamins A and K as well as the mineral magnesium, nutrients that are especially crucial for efficient absorption and utilization of vitamin D.

Broccoli is a potent source of kaempferol, a flavonoid that functions both as an anti-inflammatory as well as an anti-allergy agent. In fact, it’s been determined in a 2011 study that this flavonoid inhibits the action of Eosionphil, a type of white blood cell, as well as the swelling of airway passages in laboratory mice with allergic asthma. Including this cruciferous vegetable may then potentially help alleviate allergy-related illnesses.

Broccoli Practical Uses:

As was mentioned, steaming is by far the best cooking method if you’d like to preserve the nutrients and fiber in this cruciferous vegetable. To cook, ensure that the water is briskly boiling prior to putting in the stainless steamer  basket containing the peeled and sliced tender broccoli stems and steam for two minutes. Afterwards, put in the florets on top of the stems and steam for no longer than five minutes.

For healthy and delectable soups or dips, puree steamed broccoli in a food processor and season with salt and pepper. You can puree grilled asparagus along with the broccoli as well to add that characteristic nutty flavor.

Stir-frying is by far one of the most popular methods for cooking vegetables. To ensure you’ll get to maximize the healthful goodness of broccoli, stir-fry for no longer than three minutes in temperatures not exceeding 250 degrees Fahrenheit or 121 degrees Celsius.

In the next post, I’ll tell you the benefits of cauliflower that will help you in your quest to Become Superhuman.

In the meantime, if you care to jump ahead, here is a complete listing of the vegetables on Superhuman Food Pyramid:

Eat:

Sprouts

Avocados

Olives

Asparagus

Broccoli

Cauliflower

Cabbage

Naturally Fermented Sauerkraut

Naturally Fermented Pickles

Bok Choy

Collards

Swiss Chard

Kale

Mustard Greens

Nori (Seaweed)

Organic Greens Powder or Capsule

Moderate:

Sweet Potatoes

Yams

Plantains

Potatoes

• Corn

Peas

Carrots

Celery

Cucumber

Squash

Zucchini

Romaine Lettuce

Red Lettuce

Iceberg Lettuce

• Fennel

Radishes

Avoid:

Canned Vegetables

Non-Organic, Un-Rinsed Vegetables

Also avoid if autoimmune disease or nightshade sensitivity:

Potatoes

Tomatoes

• Peppers

• Garlic

Onions

Eggplant

If you have questions, comments or feedback about the benefits of broccoli, the Superhuman Food Pyramid, this website, or other aspects of Becoming Superhuman, then leave your thoughts below, as well as any tips you have on the benefits of broccoli.