Eating broccoli used to feel like eating little trees to me. The high fibre content of this cruciferous vegetable is extremely effective at pushing material through the gut, and at one gram of fibre for every ten calories, you don’t have to eat much to get the benefits.But broccoli is also good for your eyes, you, heart, and your stomach, and it’s been shown to protect against cancer.Fresh Bermuda-grown broccoli is widely available this week. Every other week Body & Soul features an in-season produce item. This week’s focus is broccoli.Scientific name: Brassica oleraceaFamily of: BrassicaceaeRelated to: rutabaga and cabbageGrown: in BermudaVitamin content: excellent source of C, K, A and folate. A very good source of B6, and B2, and a good source of B5, B1, B3 and E.Mineral content: A very good source of manganese, potassium, phosphorus and magnesium and a good source of iron, calcium and zinc.Dietary fibre: An excellent source with about 4.68 grams in one cup of the steamed vegetable.Omega 3 fatty acids: A very good source about .20 grams in one cup of the steamed vegetableProtein: A very good source with 4.66 grams in one cup of the steamed vegetable.Good for: If you love to eat the flowery portion of a broccoli head you are helping to protect your stomach lining. Phytonutrients in broccoli convert to compounds that help prevent over-production of the stomach bacterium helicobacter pylori. It also helps prevent the bacterium from clinging too heavily to the stomach wall.Broccoli’s high fibre content also makes it a good digestive support.High concentrations of two carotenoids lutein and zeaxanthin make broccoli an important food for maintaining healthy eyesight and eyes. Research has shown diets high in these two carotenoids to reduce the risk of macular degeneration and cataracts.High in vitamin K, research underway is expected to show that broccoli helps stimulate vitamin D metabolism.Broccoli has been shown to lower cholesterol by the same mechanism as kale, which was featured two weeks ago. Nutrients in the fibre aspect of broccoli bind to bile acids produced in the body to break down ingested fat.The resulting material instead of being absorbed by cells is excreted as a bowel movement. But the body needs to replace the bile acids that were excreted. It does this by breaking down cholesterol, in this way cholesterol levels in the body fall.Steaming broccoli enhances its cholesterol lowering effect in fact one study comparing steamed broccoli to the cholesterol lowering pharmaceutical cholestyramine, showed that broccoli bound 33 percent as many bile acids.Of course lowering cholesterol is good for cardiovascular health, but broccoli also contributes in this area with because it is high in B-complex vitamins content. B-complex vitamin deficiency leads to the overproduction of homocysteine which increases the risk of atherosclerosis, stroke and heart attack.Early research is expected to show that the anti-inflammatory properties of broccoli also protect against and/or reduce the risk of heart attack.There are studies that prove broccoli lowers the risk of cancer, but how much do you need to achieve this? According to one study, a half-a-cup of the cooked vegetable per day will do the trick. And if you can’t eat it every day scientists say a two-cup serving twice a week, will also work.How to select and store: Choose broccoli heads where the florets are tight, compact and not bruised. They should be either dark green, purple-green or sage and not be yellowing or flowering.The stalks should be firm and not slimy and attached leaves should be firm and not wilted.Do not wash fresh broccoli before storing as contact with water speeds spoilage. The heads should be placed in a plastic bag and sealed with as little air inside as possible. Refrigerate. Will last about ten days this way.Once broccoli has been cut the vitamin C content quickly falls and it’s best to use within a few days.