Most people had no idea about broccoli, until just a few centuries ago; it became popular in America and England in the 1900s because of its nutritional attributes. At the moment broccoli is considered to be the healthiest vegetable of all the vegetables in the world.

Broccoli is usually a vegetable rich in vitamins, minerals, and antioxidants, which you can eat as a salad or fruit or as a recipe. Broccoli or Brassica oleracea is a cruciferous vegetable that originates with other flowering plants such as kale, cauliflower, Brussels sprouts, cabbage, etc. It is a fast-growing annual plant that was commonly cultivated in ancient Roman Italy.

In today's world, Broccoli is widely used as a healthy vegetable in people's daily diet.

#1 Broccoli Reduces The Risk Of Certain Cancers

Broccoli contains a variety of biological elements that can reduce cell damage due to some chronic diseases. A key component of broccoli contains a compound called phytochemical which is known as sulforaphane, Researchers found that sulforaphane has the ability to reduce the risk of certain Cancers. It could help to reduce the detoxification of airborne toxins, such as cigarette smoke.

#2 Broccoli Helps To Control The Body's Hormone Levels

Taking broccoli can helps to control the body's Hormone levels. There is a hormone in our body, called estrogen, when estrogen levels are low or high with progesterone (another important female reproductive hormone), it becomes impossible to maintain balance, it begins to impair the ability to lose weight. Broccoli contains a compound, which is called diindolylmethane, or DIM. It helps to control the levels of estrogen in your body.

#3 Broccoli Reducing Cholesterol

Researchers also found that cruciferous vegetables like broccoli help to reduce the risk of cardiovascular disease by reducing the total amount of Cholesterol in the body. The Sulforaphane compound of broccoli helps the body to produce more enzymes to protect the blood vessels, as well as reduce high levels of molecules that cause significant damage to cells. Broccoli is a high fiber-rich food. It may help to reduce various risk factors of heart disease and prevent damage to heart tissue.

#4 Broccoli Helps To Control Blood Sugar

Eating broccoli helps to control Blood sugar in diabetics. People with diabetes have outstandingly reduced insulin resistance who started to eat broccoli sprouts as a habit every day for a month. It is also a good source of fiber. High levels of fiber lower blood sugar levels and improve diabetic control. This decrease in blood sugar levels is probably due to chemicals in cruciferous vegetables such as sulforaphane.

#5 Broccoli Helps To Strengthen Bone Structure

Adding broccoli to the diet is important for the Bones in the human body. Broccoli is rich in highly absorbable calcium and other healthy nutrients. It contains high levels of calcium and vitamin K and both are important for bone health.

#6 Broccoli Helps To Reduce Allergic Reaction

Broccoli is a great source of omega 3 fatty acids, which are well known as an anti-inflammatory that Allergic reaction and inflammation. Broccoli can also help people suffering from arthritis because it contains sulforaphane, a chemical that blocks the enzymes which can cause joint destruction and hence lead to inflammation.

#7 Broccoli Keeps Skin Healthy

Broccoli is full of vitamin K, amino acids, and folates, that's why it is ideal for maintaining Healthy skin, not only for glowing skin, but also its has a great source of immunity. Broccoli helps to protect your skin from getting infections. Taking broccoli as a regular diet for a month can glow your skin more and more.

#8 Broccoli Help To Protect Eyes

Beneficial for Eye health such as beta carotene, vitamin A, vitamin B complex, vitamin C, vitamin E, phosphorus, all these nutrients are found in broccoli. Taking broccoli as a diet can protect the eyes from cataracts and muscular degeneration. It also helps to protect against eye damage from harmful radiation.

#9 Broccoli Can Work As Anti Aging Ingredients

Free radicals produced during normal cell metabolism are often damaging the skin, This is one of the causes of Aging. Broccoli contains a massive amount of antioxidants that could help you to fight back against these radicals and slow down your aging. Eating broccoli regularly helps to reduce skin problems like fine lines, wrinkles, pigmentation, etc.

#10 Broccoli Normalize Body Metabolism

Broccoli keeps the stomach lining healthy, which is good for body Metabolism. 100 grams of broccoli contains 2.6 grams of fiber, which helps to keep you away from constipation. Broccoli maintains healthy bacteria levels in the intestines of your body.

Because of its rich content of fiber, broccoli also helps to lose weight.

Ingredients:

1 box frozen broccoli spears

2 cups cubed smoked ham

2 TB Smart Balance spread

1/4 tsp. salt

2 TB flour substitute or whole wheat flour

1 cup 1% milk

1/4 tsp. ground nutmeg

1/2 cup cubed reduced fat American or Cheddar cheese

Instructions:

Cook frozen broccoli according to package directions. Place broccoli and ham in the ovenproof dish.

Sauce:

Melt Smart Balance over low heat in a small saucepan, and add salt, nutmeg, and flour, stirring constantly until blended. Add milk and continue stirring. When sauce thickens, add cheese and stir until cheese melts and sauce is smooth.

Pour cheese sauce over ham and broccoli, coating well. Bake at 350 degrees for 20 minutes.

#5 Pork Chops with Broccoli Rabe

Ingredients:

2 TB olive oil

1 garlic clove, cut in half

4 pork tenderloin chops ½ inch thick

1/3 cup low-sodium chicken broth

1 teaspoon Splenda

¼ teaspoon ground black pepper

Salt

2 bunches broccoli rabe (about 2 lbs.), tough stems removed.

Instructions:

In an 8-quart Dutch oven, heat 6 quarts of water to boiling over high heat. Meanwhile, in a 12-inch skillet, heat 1 TB oil over medium heat; add garlic and cook until slightly browned. Remove garlic and discard.

Pat pork chops dry w/ paper towel. To oil in a skillet, add pork chops and cook over med-high heat until well browned on both sides.

Add broth, Splenda, pepper, and ½ teaspoon salt to chops in a skillet. Reduce heat to low; cover and simmer 20 minutes, or until tender, turning once.

Add broccoli and 1 TB salt to boiling water in a dutch oven. Return to boil; boil 2 minutes. Drain thoroughly.

In the same Dutch oven, heat the remaining 1 TB oil over high heat. Add broccoli rabe and ¼ teaspoon salt and cook, stirring until well coated. Set aside.

When pork chops are done, add broccoli rabe to skillet; cover and cook until heated through.

#6 Scampi with Broccoli

4 servings

Prep time: 15 minutes

Start to finish: 15minutes

Ingredients:

1 Tbsp. olive oil

1 Tbsp. minced garlic

1/2 tsp. crushed red pepper

1 lb. large shrimp, peeled and deveined

Salt to taste

4 cups fresh broccoli florets

2/3 cup water

2/3 cup bottled clam juice

1/2 tsp. cornstarch

2 Tbsp. chopped fresh basil

Lemon juice to taste

Freshly ground black pepper to taste

Lemon wedges

Instructions:

1. In a large nonstick skillet, heat 1/2 Tbsp. oil over medium-high heat. Add 1/2 Tbsp. garlic and crushed red pepper; cook, stirring, until fragrant, about 1 minute. Add shrimp and season with salt. Sauté until shrimp are pink, about 3 minutes. Transfer to a bowl; set aside.

2. Add remaining 1/2 Tbsp. oil to skillet. Add broccoli and season with salt. Sauté until bright green, about 1 minute. Add water, cover, and cook until broccoli is just tender and water has evaporated, 3 to 5 minutes. Transfer broccoli to the bowl with shrimp.

3. In a small bowl, combine clam juice, remaining 1/2 Tbsp. garlic and cornstarch; stir

until smooth. Add to skillet and cook, stirring, over medium-high heat, until thickened, 3 to 4 minutes. Stir in basil and season with lemon juice and pepper. Add reserved shrimp and broccoli and heat through. Serve immediately, with lemon wedges.

Nutritional Information:

185 calories

6 total fat (1 g sat)

175 mg cholesterol

7 g carbohydrate

26 g protein

3 g fiber

285 mg sodium

#7 Broccoli with Caramelized Shallots

4 servings

Ingredients:

2 Tbsp. walnut pieces

1 1/2 tsp. olive oil

1 cup sliced shallots, thinly sliced (4-5 large shallots)

salt & freshly ground black pepper to taste

1 bunch broccoli (1 1/2 lbs.), cut into florets (5 cups)

Instructions:

Preheat oven to 450 degrees F. Place walnuts on a pie plate and toast in the oven for 5 minutes, or until fragrant. Transfer to a small bowl and set aside.

In a large nonstick skillet, heat oil over medium-low heat. Add shallots and cook, stirring often, to a deep golden brown, about 10 minutes. (Add a tablespoon or two of water if the mixture gets too dry.) Season with salt and pepper; set aside in the skillet.

Meanwhile, cook broccoli in boiling salted water until just tender, 3 to 5 minutes. Drain the

broccoli and add it to the shallots in the skillet and toss to combine. Taste and adjust seasonings. Transfer to a serving bowl and sprinkle with the toasted walnuts.

Nutritional Information:

113 calories

4 g fat mono

0 mg cholesterol

16 g carbohydrate

7 g protein

51 mg sodium

#8 Broccoli-Cauliflower Salad

6 servings

Ingredients:

1 cucumber, peeled

1 cup mayonnaise

2 TB white wine vinegar

1 garlic clove, pressed

1 TB Splenda

1 teaspoon salt

1 lb cauliflower, coarsely chopped

1 lb broccoli, coarsely chopped

4 green onions, sliced

Instructions:

Cut cucumber in half length-wise, and thinly slice. Whisk together mayonnaise and the next 4 ingredients in a bowl. Add cucumber, cauliflower, broccoli, and green onions, tossing well. cover and chill for at least 4 hours.

#9 Sicilian-Style Broccoli

4 servings

Ingredients:

1 bunch broccoli (1 1/4 lbs.)

2 tsp. olive oil

2 Tbsp. capers, rinsed

1 clove garlic, finely chopped

salt & freshly ground black pepper to taste

Instructions:

Cut off and separate broccoli florets. Trim the tough ends of the stalks; peel the stalks if desired and cut crosswise into 3/8-inch-thick slices. In a large skillet, heat oil over medium heat. Add capers and garlic and cook, stirring, until the garlic is golden, about 1 minute. Add the broccoli florets and stalks and 1/2 cup water; bring to a simmer. Reduce the heat to medium-low, cover, and cook until the broccoli is tender, about 5 minutes. Uncover, increase the heat to high, and cook, stirring, until any remaining water evaporates, about 1 minute. Season with salt and pepper.

Nutritional Information:

61 calories

3 g fat mono

0 mg cholesterol

7 g carbohydrate

4 g protein

197 mg sodium

#10 Broccoli Salad with Olives

Servings: 4

Prep time: 25 minutes Bake/Cook time: 5 minutes

This is a perfect make-ahead salad because it maintains its texture and flavors develop on standing. Just be sure not to overcook the broccoli.

Ingredients:

1 small head of broccoli, separated into florets

1 large garlic clove

2 tablespoons white wine vinegar or more to taste

1 tablespoon capers, drained, rinsed

1/2 teaspoon salt

1/4 teaspoon pepper

1/3 cup olive oil

3 celery stalks, thinly sliced

2 green onions, thinly sliced

6 pimiento-stuffed Spanish olives, sliced

Instructions:

1. Cook broccoli in lightly salted boiling water for 5 minutes, until crisp-tender. Drain and rinse under cold water.

2. In a blender or food processor, puree garlic, vinegar, capers, salt, and pepper. With the motor running, add oil in a thin, steady stream; blend until smooth. Pour dressing into a

large salad bowl.

3. Thinly slice broccoli florets, and add to dressing. Mix in celery, green onions, and olives.

Toss gently to coat evenly with dressing.

Nutritional Information:

Carbohydrates:9.7 grams

Net Atkins Carbohydrates:6.5 grams

Fiber:3.2 grams

Protein:2.7 grams

Fat:18.8 grams

Calories:220