The broccoli (brokoli) is rich in vitamins and provides great amounts of other compounds known for their protective aids against some diseases. It has numerous properties to fight against cancer, among which are included vitamin C, betacarotene and fiber.

A stem of broccoli (brokoli) of average size accounts for 20% of the daily vitamin C recommended and 15% of vitamin A, in betacarotenes. Both vitamin C and betacarotene are antioxidant, a substance that can reduce and prevent the damage that free radicals cause in the human cells. Free radicals play an important role in the aging process: cataracts, heart diseases and cancer.

The broccoli (brokoli) is rich in phytochemicals indole-carbinol and sulphoraphane. Indole-carbinol causes the estrogen breakdown, an hormone that seems to stimulate the development of some types of mammary tumors. Some researchers think that a ration of broccoli (brokoli)  a day provides enough indole-carbinol to reduce the risk of tumors. Sulphoraphane increases the activity of the protective enzymes against cancer.

Due to its high fiber content, the broccoli (brokoli) helps fighting diabetes. The fiber improves the control of sugar in the blood, thus diminishing the need to resort to the insulin or other medicines. The potassium has an important role in the control of blood pressure. 100 g of broccoli (brokoli) contain 15% of the recommended daily potassium consumption. This vegetable also carries out a role in preventing heart diseases. The broccoli (brokoli)  is low in fat and calories and rich in vitamins, fiber, calcium and potassium, that help the development of the heart's functions.

The broccoli (brokoli) consumption can help people who suffer from stress or nerves. It is an important iron source for women during menstruation and helps to lower the blood pressure.

The broccoli (brokoli) is useful for people under stress, since it helps to control the nerves, bad temper and sleep disorders. This vegetable is recommended during the winter months to prevent the colds and flu infections. It is also recommended for sedentary people or for those who consume too much salt, since it helps to lower the blood pressure.

Broccoli (brokoli) can be served raw or cooked. Raw broccoli (brokoli) can be added to salads. Serve cooked broccoli (brokoli) as an accompanying vegetable it goes particularly well with chicken or fish dishes. Serve it simply steamed or dress with melted butter or olive oil and lemon juice. Broccoli (brokoli) can be added to stir-fry dishes and cooked florets make a tasty and colourful addition to pasta sauces or bakes.

Broccoli (brokoli) is often sold ready-trimmed so there is very little wastage. Trim the stalk using a small sharp knife. Cut into even-sized florets and rinse in cold water.

Broccoli (brokoli) can be boiled, steamed or stir-fried. It is easy to overcook broccoli (brokoli)  its beautiful vivid bright green colour turns to a dull greenish grey and it loses its crisp texture. To boil broccoli (brokoli), place the florets in a pan of salted boiling water and cook for 6-8 minutes. To steam broccoli (brokoli), place it in a steamer and cook for 6-8 minutes. To stir-fry broccoli (brokoli), break it into bite-sized florets, heat 1 tablespoon of olive oil in a frying pan and add the florets, cook for 4-5 minutes or until tender.