Whenever I get a cold, I want to reach for the orange juice. Images of liquid sun being poured into the glass inspire me to get well soon. I can just imagine all those vitamins floating around in my veins fighting the bad guys. Ha! Take that!
But there's a dirty little secret that the orange growers' association doesn't want you to know.
According to UC Berkeley Wellness Foods, a serving of broccoli (1 cup cooked) contains 123 mg or 137% of your vitamin C for the day. An orange only contains 80 mg or 89% of your vitamin C for the day. An orange only has 12% of your folate and only 10% of your thiamin for the day. Bummer. Broccoli on the other hand has 23% of your folate, 12% of your beta carotene, 14% of your riboflavin, 13% of your vitamin B6, and 17% of your iron.
Broccoli is also rich in cancer fighting phytochemicals known as antioxidants. Broccoli contains indole-3-carbinol which is good at fighting hormone related cancers, as well as isothiocyanates good at inhibiting the growth of tumors, and dithiolione which may activate cancer fighting enzymes. Nice.
Store bought orange juice may contain added sugar and is higher in calories than the raw fruit due to the extraction process. Although companies may add vitamins and minerals to the orange juice, emerging research shows that getting vitamins and minerals directly from fruits and vegetables may be more effective.
You can add broccoli to almost any dish: lasagna, stir fry, soups, and casseroles. I like to have broccoli steamed for 3 minutes with a shake of foccacia seasoning. Simple, fresh, easy. Serve it alongside a sandwich at lunch or as a side dish at dinner.
The next time you get a cold, do more than reach for the orange juice. Whip out some broccoli and teach that virus a lesson.
