4. Broccoli – This just a must. If you are serious about living with health, energy and vitality you simply have to eat broccoli, if not on a daily basis, then at least 4 times per week.
Broccoli has been proven over and over and over again to be incredibly powerful in inhibiting cancers, supporting the digestive system, the cardiovascular system, the detoxification processes in the body and also supporting the skin, metabolism, immune system, being an anti-inflammatory and providing ample antioxidants. Sound good? Eaten steamed or raw its a hugely alkaline, hugely nutritious food. Please, please, please eat lots and lots of it. Put it in salads, juices, smoothies, soups…steam it with other veggies – you can even roast it if you’re having sunday lunch.
Don’t let a meal go past without thinking to yourself “how could I get some broccoli in here?”
Nutrients Per 1 Cup (as an RDA):
Vitamin C: 135%
Vitamin K: 115%
Folate: 16%
Vitamin A: 14%
Manganese: 10%
Dietary Fiber: 10%
Potassium: 8%
VItamin B6: 8%
Vitamin B2: 7%
Molybdenum: 6%
Phosphorus: 6%
Vitamin B5: 5%
Protein: 5%
Magnesium: 5%
Calcium: 4%
Selenium: 4%
Vitamin E: 4%
Energise Alkaline Recipes Containing Broccoli:
Broccoli & Vegetable Coconut Curry
Spelt Pasta with Broccoli & ALmonds
Mixed Sesame Veggies
Gareth’s Green Smoothie
Spicy Alkaline Summer Soup
Research on Broccoli:
Broccoli and Cancer Prevention: John W. Finley, Clement Ip, Donald J. Lisk, Cindy D. Davis, Korry J. Hintze, and Phil D. Whanger. Cancer-Protective Properties of High-Selenium Broccoli. Cancer-Protective Properties of High-Selenium Broccoli. 2001. American Chemical Society
Broccoli and Cardiovascular Disease: Lingyun Wu, M. Hossein Noyan Ashraf, Marina Facci, Rui Wang,Phyllis G. Paterson, Alison Ferrie, and Bernhard H. J. Juurlink. 2004. Dietary approach to attenuate oxidative stress, hypertension, and inflammation in the cardiovascular system. The Proceedings of the National Academy of Sciences
Broccoli and Cancer Prevention: Ambrosone CB, Tang L. Cruciferous vegetable intake and cancer prevention: role of nutrigenetics. Cancer Prev Res (Phila Pa). 2009 Apr;2(4):298-300. 2009.
Broccoli and Cancer Prevention: Clarke JD, Dashwood RH, Ho E. Multi-targeted prevention of cancer by sulforaphane. Cancer Lett. 2008 Oct
Chemo-protection and Broccoli: Konsue N, Ioannides C. Modulation of carcinogen-metabolising cytochromes P450 in human liver by the chemopreventive phytochemical phenethyl isothiocyanate, a constituent of cruciferous vegetables. Toxicology. 2010 Feb 9;268(3):184-90. 2010.