The nutritional value of broccoli has garnered the spotlight in recent years. Broccoli, after extensive scientific research, is now viewed as one of the top powerhouses when it comes to nutrient density and benefits.

The health benefits of broccoli are beginning to reveal that this cruciferous vegetable may even be more potent than its advocates had ever realized.

But before we discuss healthy broccoli and its benefits, let's take a look at a bit of the history of this vegetable.

Although broccoli has been grown since the time of the Roman Empire, it wasn't until the 16th century that in became popular in France and then spread throughout the rest of Europe.

Amazingly, it wasn't until the 20th century that an Italian family brought some shipments to Boston that it started to gain popularity in the United States. Today, of course, we all know that broccoli is used widely in many dishes across numerous cultures.

Healthy Broccoli

The nutritional value of broccoli starts with it being jam-packed with vitamins and minerals.

On the vitamin side, it contains Vitamins B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic acid), B6, B9 (Folate), Vitamin C and A.

When it comes to minerals, healthy broccoli contains: calcium, iron, magnesium, phosphorus, potassium, and zinc.

These vitamins and minerals aren't just found in tiny trace amounts either. For example, did you know that ounce for ounce, broccoli actually contains more Vitamin C than many citrus fruits? Or that it has more calcium than an entire glass of milk? Or that it's an even richer source of fiber than whole wheat bread?

As good as this news is, it gets even better. The real potent nutritional value of broccoli lies in substances called isothiocyanates. Don't let the name scare you.

Isothiocyanates are a class of very potent anti-carcinogens. Meaning, they fight and help prevent cancer.

Specifically, tests have shown that broccoli's anti-cancer compounds greatly protected mice from stomach cancer. Although you don't hear about stomach cancer much per se, it is actually the second most common form of cancer.

Studies conducted at the prestigious John Hopkins University showed that broccoli contains compounds that trigger the body to produce a substance (sulforaphane) that, in turn, manufactures enzymes that are powerful cancer fighters.

If you think the health benefits of broccoli end there, you would be wrong.

The American Journal of Clinical Nutrition reported that broccoli was among the top foods that may prevent colon cancer.

The Harvard School of Public Health reported that broccoli may reduce the risk for cataracts.

Other Harvard scientists reported that healthy broccoli may help protect against strokes, with this research having been published in world famous JAMA (Journal of the American Medical Association).

Now that we know more about the nutritional value of broccoli, the problem is that many of us don't like the way it tastes.

For some, it's hard to chew. For others, the bitter taste is a turn-off. Others can only eat it in in soups or after it's been saut