Broccoli is the latest vegetable being hailed as a “super food”, as scientists have announced it contains substantial amounts of the chemical sulforaphane, which helps the body keep the arteries clear so that a healthy flow of blood is maintained.

Although researchers have yet to prove whether simply eating larger amounts of broccoli is enough to make a difference, their findings add to the notion that fresh vegetables form an essential part of our daily diet if we are to maintain and improve our health, which is the principle behind the Government’s “Five a Day” campaign.

The research into the use of sulforaphane was funded by the British Heart Foundation, and it is hoped that it will lead to further breakthroughs in reducing or preventing heart disease.

Green vegetables, and in particular broccoli, have long been recognised for their health benefits. Being rich in antioxidants, they are beneficial for the skin and may even reduce the risk of certain cancers. The chlorophyll in green vegetables promotes healthy red blood cells, and nutritionists claim that eating greens can help maintain healthy blood pressure, prevent strokes and have a positive impact on the eyes and brain.

From an early age most people are trained to enjoy bland, processed food that is high in salt and sugar. When you look at the hundreds of ready meals on our supermarket shelves, it’s no wonder that people often complain that they can’t tolerate the natural flavours of certain fruit and vegetables. Often broccoli is criticised for being bitter tasting or too “strong” but we’re constantly bombarded with scientific support for the benefits of fruit and vegetables, so perhaps it’s time to re-train our palates and make some positive changes.

One approach is to change the proportion of meat and vegetables we have on our plates. Piling the plate with two thirds vegetables to one third meat is an easy principle to follow that will probably increase your intake of vegetables.

Taking care to present food attractively and to use a variety of cooking methods, including sometimes serving up raw vegetables, will maintain your family’s interest as well as avert boredom with what’s on the plate. Using vegetables to create a simple soup starter is also useful strategy, and you can hide less popular veggies easily in soups or sauces that are dominated by the delicious flavours of herbs and spices.

Planning and preparation are key in ditching convenience foods and eating a fresh, healthy diet. Freezing is not detrimental to the nutritional value of food, and therefore making and storing extra portions for use at busy times is a wise move that can help stop you reaching for the take-away menu or filling up on junk food.

See also Broccoli – the unloved superfood.

Rhian Gibbings