More about Brilliant Broccoli!

Broccoli has such a range of health benefits that I felt it necessary to write another 'nutritional nugget' for this super green veg; so here is 'Brilliant Broccoli' part two!

Broccoli is beneficial for its cholesterol lowering properties, for providing detoxification supporting nutrients and for those individuals taking supplemental vitamin D.

Broccoli has a unique combination of 3 key phytonutrients that help to promote all the stages of detoxification. Broccoli can therefore support the elimination of unwanted toxins in our body!

Broccoli can do wonders for individuals requiring high dose vitamin D supplementation. This is because the good levels of vitamin K and beta carotene found in broccoli work together to maintain the balance of vitamin D levels within the body.

Broccoli can offer cholesterol lowering advantages, if the broccoli is cooked by steaming. This cooking method improves the binding process of the fibre to the bile acids in our digestive system. This will encourage the elimination of bile which can consequently help to lower cholesterol levels. 

The healthiest way to cook broccoli, is to first leave the cut broccoli for 1 or 2 minutes to boost its beneficial qualities, before steaming it for a maximum of 5 minutes.

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Brilliant Broccoli!

Broccoli contains an abundance of fabulous nutrients and is amazing for our health in so many ways. Perhaps broccoli is known best for its anti-cancer properties and so I will endeavour to explain why. 

Broccoli is exceptional as it has antioxidant and anti-inflammatory properties, along with detoxification promoting abilities. It is this special combination of attributes that are believed to help prevent cancer. 

Broccoli is rich in vitamin C, kaempferol, quercetin, carotenoids, vitamin E and zinc. These anti- oxidants neutralise harmful free radicals and hence reduce oxidative stress in the body. 
The unique combination of glucosinolates found in broccoli, break down to form isothiocyanates (ITC’s). These ITC’s, help to suppress unwanted inflammatory responses in the body. Additionally, the polyphenol kaempferol reduces the effect of allergy associated substances, consequently reducing chronic inflammation in our body.

What’s more, ITC’s help to regulate the detoxification process in the cells of our body. This ensures we are eliminating harmful substances which can accumulate and then contribute to the development cancer.

Broccoli is fantastic in soups, omelettes and stir fries or just lightly steamed to retain its nutrients. Top tip: store your unused stems in the freezer to use in a quick blended vegetable soup.

My weekly ‘Nutritional Nugget’ written for Fields to Fork Organics

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Beautiful Beetroot

Beetroot belongs to the chenopod family and along with other family members (including chard, spinach and quinoa) it does not fail in terms of its super nutritious benefits. Beetroot is a valuable source of folate, iron, copper, magnesium, manganese, potassium and vitamin C.

In addition, beetroot has unique pigments which function as both anti oxidants and anti-inflammatory nutrients. Researchers are beginning to look into whether these nutrients can reduce tumour growth in cancer and though in early stages, there have been encouraging results.

Preliminary studies also indicate that the unique mix of nutrients can help reduce the risk of atherosclerosis and type 2 diabetes. The B complex vitamin choline in beetroot has also been shown to reduce inflammation with regards to cardiovascular disease.

Additionally, the special pigments in beetroot are thought to help stimulate detoxification activity, consequently aiding the removal of toxins from the body.

Beetroot contains a special type of dietary fibre (as with carrots) that is particularly beneficial to our digestive tract and will offer further cardio vascular support.

Don’t forget to make use of the beetroot’s green leaves which are also highly nutritious. Beet greens are especially high in the nutrients lutein and zeaxanthin which are fantastic for eye health.

Beetroots need to be cooked delicately to retain these amazing nutrients. They can be lightly steamed and tossed in a salad with olive oil, lemon juice and goats cheese. Alternatively, this magnificent vegetable can be roasted, juiced, grated raw in to salads and blended in to soup.

My weekly ‘Nutritional Nugget’ written for Fields to Fork Organics

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Brilliant Brussels

Though usually seen as a festive side dish, brussel sprouts are in fact a ‘super veg’, bursting with an amazing variety of beneficial nutrients. It is these nutrients that promote it's wonderful health benefits.

Brussel sprouts belong to the group of vegetables known as the brassica family, which includes broccoli, cauliflower and cabbage. These vegetables share many special properties; however it is thought that the brussel has certain antioxidant nutrients that are unlikely to be found in any other food.

Many studies have been conducted in to the brussel sprout’s anti cancer properties. Chronic inflammation, low antioxidant status and poor liver detoxification may all play a role in the development of cancer. However, it is thought that the antioxidant, anti-inflammatory and detox promoting nutrients packed in to the brussel sprout, contribute to its anti cancer mechanisms.

Avoid overcooking brussels to retain their nutrient status and taste. Cut into four and let them sit for a few minutes before steaming, for optimal health benefits.

Try roasting your brussels with pecans and garlic, tossing them lightly steamed in to a salad, with onion, feta and walnuts or simply steam, dress with olive oil and season.

My weekly ‘Nutritional Nugget’ written for Fields to Fork Organics

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Clever Cauliflower!

Not only is cauliflower packed with a vast variety of nutrients, it offers an array of health benefits too. Perhaps the most interesting, is cauliflower’s ability to support our detoxification process!

We subject our body to a huge number of toxins everyday due to our lifestyle, the environment around us and our dietary choices. Cauliflower contains a number of special nutrients that boost our detoxification activities. Consequently, this helps to optimise our liver’s ability to breakdown toxins which can then be released from the body.

Additionally cauliflower contains nutrients called glucosinolates which actually activate and regulate our detoxification enzymes; again supporting the liver in its important job.

To enhance cauliflower’s health promoting properties, cut into florets and then let sit for 5 minutes before cooking. Healthy sauté cauliflower with a little stock, to retain both the nutrients and flavour. Cauliflower can also be enjoyed in soups, curries and stir fries or grated into healthy cauliflower rice.

My weekly ‘Nutritional Nugget’ written for Fields to Fork Organics

If you are interested in reading more of my ‘Nutritional Nuggets’, top tips and the latest nutrition news, sign up to my monthly newsletter at www.marcellerosenutrition.co.uk