Healthy Habit: The Benefits of Broccoli

During this challenging time with COVID-19, we can take many precautions such as social distancing, wearing masks, and wiping things down with disinfectant. Still, we are susceptible to catching it. Let’s take steps to strengthen ourselves with exercise, nutrition, and healthy socialization so that our bodies are as strong as possible to fight off viruses or infections, and minimize the chance for disease.

Be sure to increase consumption of broccoli and other vegetables slowly to minimize the risk of bowel irritation or gas. Cooked broccoli is less likely to cause those issues. 

Warning: If using a blood-thinning drug, consult with your physician as increasing vitamin-K rich foods is not recommended. Also, some people may be allergic to substances in broccoli. 

Many recipes can be found at myrecipes (https://www.myrecipes.com/healthy-diet/super-foods/health-benefits-of-broccoli?) and on many other recipe websites or in cook books. A favorite with our family is to bake it spread out in a pan at 350 degrees for 25 minutes with sea salt and Italian seasoning, and a dash of pepper and garlic powder. We love it so much, we can eat it like popcorn. With a meal, we sometimes slice up an onion and peppers to bake with it. Please share your suggestions and broccoli recipes as a comment below. Thanks and healthy eating!

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If you are interested in finding out if you should alter your diet, check out this questionnaire from the Environmental Working Group (EWG) (2016): Rethinking Cancer -https://www.ewg.org/cancer/nutrition-calculator-for-cancer-prevention

References:
Chen, A. Y. & Chen, Y. C. (2013). A review of the dietary flavonoid, kaempferol on human health and cancer chemoprevention. National Institutes of Health (NIH). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3601579/pdf/nihms431770.pdf
Environmental Working Group (EWG). (2020)  EWG’s 2020 shopper’s guide to pesticides in produce. https://www.ewg.org/foodnews/clean-fifteen.php
Fahey, J. W., Talalay, P. Kensler, T. W. (2012). Notes from the field: “Green” chemoprevention as frugal medicine. National Institutes of Health (NIH). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3273844/
Medical New Today. (2020, January 9). The health benefits of broccoli. https://www.medicalnewstoday.com/articles/266765
Moser, M. A. & Chun, O. K. (2016). Vitamin C and heart health: A review based on findings from epidemiologic studies. National Institutes of Health (NIH).https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5000725/pdf/ijms-17-01328.pdf
Myrecipes. (2010, January 15). Superfood: Broccoli
https://www.myrecipes.com/healthy-diet/super-foods/health-benefits-of-broccoli?
Snap-Ed Works!: USDA. (n.d.) Broccoli.https://snaped.fns.usda.gov/seasonal-produce-guide/broccoli
Szalay, J. (2017, June 15). Broccoli: Health benefits, risks & nutrition facts
https://www.livescience.com/45408-broccoli-nutrition.html
​@AgingSuccess, ​@LauraBHaw