Broccoli is often termed as a miracle food as its' health benefits are seemingly endless( Mitchell et al. 114). The healthy balance of soluble and insoluble fiber in broccoli enhances the gastrointestinal tract

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Ishtiaq

Mohammad Ishtiaq        

English M01

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The Finest Vegetable

        Vegetables are an essential component to contributing to a person's health in a positive manner. Vegetables increase the chances for a person to live more healthy, active, and less prone to certain diseases and cancers(Murray et al. 133). They act as anti-oxidants and prevent dangerous substances in a person's body from spreading. One of the best and most incredible vegetables, hailed as the "Crown Jewel of Nutrition"( Mitchell et al. 113), is Broccoli. Broccoli is one of the superlative vegetables a person can consume and it is essential for a healthy and happy lifestyle.

What is broccoli?        

        Broccoli is a name derived from the Latin word branchium meaning "branch," is a cruciferous vegetable that belongs to the cabbage family and is considered to be a close relative to cauliflower. It originated, as written in as written in The Encyclopedia of Healing Food,  from a wild cabbage native to Europe and has been known in Europe for 2,000 years(Murray et al. 154). Broccoli was later introduced to the United States during colonial times but did not become popular until the 1920s(155). In the book The Complete Book of Nutritional Healing, it is said that today, ninety percent of the broccoli consumed in the United States is grown in California(Mitchell et al. 112).

        Broccoli is characterized by a treelike shape featuring a compact head of florets attached by small stems to a larger stalk(Murray et al. 155). Depending on the variety, its color can range from deep sage to dark green to purplish-green(156). It provides a combination of different tastes and textures, varying from the soft florets to the crunchy stem and stalk(156). Italian green broccoli, or Calabrese, is the most popular kind of broccoli sold in the United States(157).

Nutrient content of broccoli

        Containing a vast array of nutritious qualities, broccoli has commonly been referred to as the "Crown Jewel of Nutrition"( Mitchell et al. 113). Although it is low in calories, broccoli is one of the most nutrient-dense foods(Murray et al. 159) The edible portion of broccoli consists of about 87.5% water, 6.5% carbohydrate, 4.5% protein, 1.5% fiber, and 0.6% fat(Chooi 54). The key nutrients in broccoli include calcium, iron, phosphorous, magnesium, potassium, zinc, manganese, fiber, vitamin C, vitamin B6, vitamin K, vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B1 (thiamine), vitamin A, vitamin E, and folate(Balch 45). The phytochemicals in broccoli include beta-carotene, chlorophyll, glucosinolates, indoles, and sulforophane(45). Containing more vitamin C than an orange, broccoli is evidently an excellent source of vitamin C.  It also contains more calcium than most dairy products and thus can be used as an efficient substitute for milk in lactose intolerant people( Mitchell et al. 114). Furthermore, broccoli is an exceptional source of vitamins K and A as well as folic acid and fiber. Compared to its close relative, cauliflower, broccoli contains more calcium, carotene, and vitamin C.

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Health benefits of broccoli

        There are a variety of health benefits associated with the consumption of broccoli. Broccoli is often termed as a miracle food as its' health benefits are seemingly endless( Mitchell et al. 114). The healthy balance of soluble and insoluble fiber in broccoli enhances the gastrointestinal tract and helps reduce blood cholesterol levels(116). It also provides protection against constipation and diarrhea and plays a role in preventing colon cancer, diverticulosis, and other intestinal ailments.² As reported by the Doctors Health Press, a recent study found that broccoli was 95% lethal against colon cancer cells(). In conjunction with broccoli's ...

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