Broccoli also contains vitamin C, as well as beta-carotene, an antioxidant. Boiling broccoli for too long can destroy much of its vital nutrients Overcooking can destroy myrosinase - if the enzyme myrosinase is not destroyed during cooking, broccoli can also reduce the risk of developing cancer. The best way to cook broccoli and to preserve the myrosinase is to steam the vegetable lightly - if it is overcooked, the vegetable's beneficial effects can be seriously undermined, researchers from the University of Illinois wrote in the peer-reviewed journal Nutrition and Cancer. Myrosinase converts some of the sulfur-based chemicals found in broccoli (called glucosinolates) into isothiocyanates (other sulfur-containing chemicals), which are known to have anticancer properties. The researchers said that adding broccoli to a meal can often double its cancer protection properties. Another ingredient, sulforphane, which exists in broccoli, is also said to have anti-cancer as well as anti-inflammatory qualities. 
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However, overcooking can destroy most of the benefits. A recent article on the health benefits of broccoli: Lightly Steamed Broccoli Has Powerful Anticancer Enzyme Myrosinase 4) Blueberries Blueberries are rich in fiber, antioxidants and phytonutrients. Phytonutrients are natural chemicals found in plants. Unlike minerals and vitamins that are also found in plant foods, phytonutrients are not essential for keeping us alive. However, they may help prevent disease and keep the body working properly. 
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