Broccoli
Broccoli is rich in fiber, calcium, potassium, folate and phytonutrients. Phytonutrients are compounds which reduce the risk of developing heart disease, diabetes and some cancers. Broccoli also contains vitamin C, as well as beta-carotene, an antioxidant.Boiling broccoli for too long can destroy much of its vital nutrients. A single 100 gram serving of broccoli can provide you with over 150 percent of the recommended daily intake of vitamin C, which in large doses can potentially shorten the duration of the common cold.7 Another ingredient, sulforphane, which exists in broccoli, is also said to have anti-cancer as well as anti-inflammatory qualities. However, overcooking can destroy most of the benefits. Lightly steamed broccoli contains the powerful anticancer enzyme myrosinase. Researchers from the University of Illinois wrote in Nutrition and Cancer that lightly steamed broccoli can significantly reduce your risk of developing cancers (steaming it slightly does not destroy the enzyme myrosinase). However, if you overcook it the health benefits are undermined.8 Eating broccoli may help prevent osteoarthritis. A UK study found that sulforaphane, a compound found in broccoli and other cruciferous vegetables such as cabbage and Brussels sprouts, could help fight osteoarthritis, the most common form of arthritis.9
