Broccoli And Watercress Pack A Punch
April 09 2008
New season broccoli and watercress pack a punch
Two of my favourite vegetables, purple sprouting broccoli and watercress, are in season now and they both pack a punch in terms of health-supporting nutrients.
The purple flower heads of purple sprouting broccoli - the original form of broccoli - add interest and colour to any meal. The whole plant, including stems, leaves and purple heads can be eaten. Try it steamed or added to stir-fries and savour its wonderful flavour.
Broccoli is a powerhouse of nutrients, including calcium, vitamin C and vitamin A. Researchers have found that it helps to reduce the risk of colon cancer, stroke and cataracts.
Watercress, together with broccoli, belongs to the cruciferous family of vegetables and shares its cancer-protective properties. Researchers at the University of Ulster working with sixty healthy volunteers, found that compounds in watercress help to prevent free radicals from damaging DNA in blood cells, an important stage in the development of cancer.
The peppery leaves of watercress are packed with health-giving nutrients, including good levels of vitamin C, iron, calcium, vitamin A and folic acid. It also contains the plant chemicals lutein and zeaxanthin, which are associated with a lower incidence of cataracts and age-related macular degeneration. A daily helping of watercress has been shown to increase levels of lutein in the blood by 100%.
With the arrival of spring, we are spoilt for choice for locally grown seasonal vegetables, including Chantenay carrots, leeks, celeriac, red onions, potatoes, chard, celery, beetroot and aubergines. Pile your plate with these gems of nature and feel the health benefits!
Rita Carmichael, Nutritional Therapist, Nutrimatters
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