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Superfoods for Shiny Hair, Smooch-Worthy Lips and Head-to-Toe Beauty - #4 - Broccoli

Wednesday, July 10, 2013

Perhaps a little superficial, but who doesn't want to look and feel their best!

From www.ivillage.com/superfo

You've heard of superfoods to reduce your risk of cancer, protect your heart, improve your mood but what about some to help you look and feel more beautiful? Eat these foods, look more gorgeous!

#4 -Lips: Broccoli

Beauty secret: Have you ever had cracked lips? It could be that you’re not getting enough riboflavin in your diet. Broccoli provides a good source of riboflavin (vitamin B2), and it can help keep your lips super-smooth.

How to enjoy it: Broccoli is a beautiful vegetable -- delicious when it’s steamed, sautéed in olive oil, roasted with garlic, or added to soups or stews.

More foods for your lips: Other great sources of riboflavin are yogurt, soybeans and almonds.

tells us that

- Broccoli has been around for more than 2000 years.
- The name "broccoli" comes for the Latin word brachium, which means "branch," or "arm."
- Americans have grown it in their gardens for only about 200 years! The first commercially grown broccoli was grown and harvested in New York, then planted in the 1920's in California. A few crates were sent back East and by 1925 the broccoli market was off the ground.
- This vegetable is highly recognized for its anti-cancer nutrients. It is a cruciferous vegetable and member of the cabbage family which is helpful in preventing certain types of cancer.
- Broccoli was first grown in the Italian province of Calabria and was given the name Calabrese.
- Today there are many varieties. In the United States, the most common type of broccoli is the Italian green or sprouting variety. Its green stalks are topped with umbrella-shaped clusters of purplish green florets.
- Broccoli consumption has increased over 940 percent over the last 25 years!
- It's a good source of Vitamin A, and vitamin C, potassium, folacin, iron and fiber. Broccoli has as much calcium ounce per ounce as milk and contains a few important phytochemicals: beta-carotene, indoles and isothiocyanates. Phytochemicals prevent carcinogens (cancer causing substances) from forming. They also stop carcinogens from getting to target cells and help boost enzymes that detoxify carcinogens.
- Choose bunches that are dark green. Good color indicates high nutrient value. Florets that are dark green, purplish, or bluish green contain more beta-carotene and vitamin C than paler or yellowing ones. Choose bunches with stalks that are very firm. Stalks that bend or seem rubbery are of poor quality. Avoid broccoli with open, flowering, discolored, or water-soaked bud clusters and tough, woody stems.
- Store broccoli unwashed, in an open plastic bag and place in the crisper drawer of refrigerator. It is best if used within a day or two after purchasing.
- Packaged frozen broccoli differs from fresh in its nutrient content. The flower buds or florets are richer in beta-carotene than the stalks. Manufacturers typically cut off most of the stalk before packaging it, so frozen broccoli may contain 35% more beta-carotene by weight than fresh broccoli. The downside is that frozen broccoli has twice as much sodium as fresh (up to 68 mg per 10 oz. package), about half the calcium, and smaller amounts of iron, thiamin, riboflavin, and vitamin C.
- The best way to cook broccoli is to steam, cook in the microwave or stir-fry with a little broth or water. These methods are better than boiling. Some of the vitamin and mineral content are lost from the vegetable and end up in the cooking water when they are boiled. Cooked broccoli should be tender enough so that it can be pierced with a sharp knife, and still remain crisp and bright green in color.


Broccoli Slaw

Makes 8 servings

1/2 teaspoon kosher salt
2 tablespoons balsamic vinegar
2 tablespoons apple cider vinegar
2 tablespoons honey
2 tablespoons olive oil
2 tablespoons raisins
4 cups shredded broccoli stems

Combine first four ingredients and slowly add oil while stirring. Add raisins and broccoli, stir well and chill. Serve cold.

Nutrition Facts Per Serving: (1/2 cup):
Calories - 70
Cholesterol - 0 mg
Total Fat - 3.5 g
Sodium - 135 mg
Carbohydrate - 10 g
Protein 1 g
Fiber 1 g
Sugars 7 g

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