Eat more of the green, disease-fighting machine

Think healthy foods and broccoli is probably one of the first things that comes to mind.

Packed full of nutrients that can decrease signs of ageing and help heart health, among other benefits, the vegetable powerhouse is something many of us should be eating more of.

Just how beneficial this cruciferous vegetable is for your health, is actually off the charts and it's versatility means it's easy to incorporate into meals, snacks, and yes, even drinks.

First things first

What is broccoli? It's a branched, green vegetable with either purple or, more commonly, green flower buds.

It belongs to the brassica family, along with cauliflower, cabbage and kale, and can be eaten raw or cooked.

Throw it into salads raw, stir into a stir fry or toss it into a bowl of wholewheat pasta with your favourite sauce.

High five to fibre

Just 200g of broccoli provides about 2 grams of fibre, which supports digestive health, protects your heart by lowering cholesterol levels, and keeps you feeling fuller for longer.

Did you know that regularly consuming enough fibre helps support blood sugar and insulin regulation? This means you also have sustained energy for longer periods of time.

Hormonal help

Brassica vegetables, like broccoli, contain a plant compound called indole-3-carbinol (I3C), which acts as a plant oestrogen and may help balance hormones by regulating oestrogen levels.

Being rich in sulphur, brassicas may also support gut health, and as a result improve your defence against infection, in other words your immune system.

This is because sulphur supports the production of glutathione which is important for maintaining the integrity of the gut lining, as well as supporting its repair.

Nutritional benefits

It really is a green powerhouse and provides many of the things our bodies need to function properly.

An 80g portion broccoli (part boiled), which counts as one of your five-a-day,. provides:

22 kcals/96KJ

2.6g protein

0.4g fat

2.2g carbohydrates

2.2g fibre

478mcg carotene

35mg vitamin C

Easy ways to eat more

Chop up a giant broccoli and dip the pieces, including the chopped stalk, into hummus, seasoned tahini, or even a spicy guacamole.

Grate it and add it to garden salads, slaw or broccoli burgers. Steam small florets, which retains almost all the nutrients, and toss them into pasta or chicken dishes.

We love it blended into fresh smoothies or soups, especially with the warmer weather on the way. If you're feeling adventurous, try mixing powdered broccoli with ground coffee to make a morning drink with a healthy difference.