Global Volatility Drives Demand for European Residence Programs

Brexit, Bolsonaro, and the ongoing anti-government protests in Hong Kong are all contributing towards a significant spike in interest in the Portugal Golden Residence Permit Program and the Greece Golden Visa Program, according to Henley & Partners, a leading global investment migration firm.

Britain’s new Prime Minister Boris Johnson’s promise to deliver Brexit by 31 October — with or without an EU deal — coupled with concerns over the Brazilian right-wing President Jair Bolsonaro’s commitment to democracy and eight weeks of escalating unrest in Hong Kong, has prompted many wealthy investors and families to look for alternative residence options beyond their national borders.

Portugal remains the top destination of choice, with the Portuguese Consulate General in Macau and Hong Kong last week confirming a flood of enquiries. Likewise, wealthy Brazilians are now among the top five nationalities investing in Portugal’s residence program which includes a minimum real estate investment option of EUR 350,000. More and more Brits are also considering an alternative residence in the EU as Brexit and its potential consequences become more apparent and the countdown begins in earnest.

Dr. Juerg Steffen, Chief Executive Officer of Henley & Partners, says investment migration programs are designed to manage the combination of risk and opportunity. “On the one hand, they create security: reliably diversifying risk through greater protection from volatile markets and political instability. On the other hand, residence- and citizenship-by-investment programs permit access to a significantly expanded suite of opportunities for travel, investment, and influence. In both cases, the benefits that accrue from having multiple citizenship and/or residencies creates significant and unique value for the investor that goes beyond simply providing political risk insurance.”

Henley & Partners is also seeing a significant uptick in interest in the Greece Golden Visa Programwhich requires a minimum property investment of EUR 250,000 and a pathway to citizenship after seven years of residence. With the current tourism boom, acquiring real estate in Greece is now one of the most profitable types of investments, with ample opportunities for capital appreciation in a depressed real estate market. From being on the brink of bankruptcy a decade ago, Greece is quickly becoming a leading destination for entrepreneurs, remote workers, and digital nomads due to its exceptional and relatively low cost of living.

About Henley & Partners

Henley & Partners is the global leader in residence and citizenship planning. Each year, hundreds of wealthy individuals and their advisors rely on our expertise and experience in this area. The firm’s highly qualified professionals work together as one team in over 30 offices worldwide.

The concept of residence and citizenship planning was created by Henley & Partners in the 1990s. As globalization has expanded, residence and citizenship have become topics of significant interest among the increasing number of internationally mobile entrepreneurs and investors whom we proudly serve every day.

The firm also runs a leading government advisory practice that has raised more than USD 8 billion in foreign direct investment. Trusted by governments, the firm has been involved in strategic consulting and in the design, set-up, and operation of the world’s most successful residence and citizenship programs.

4K Ultra HD Camera: 7 Quick Step-by-Step Answers

What is 4k camera?

If you have been buying a camera just recently,youwill possibly have seen the term '4K video clip'. 4K aspect camera which shoots 4k videos is far more thorough than anything you are likely to have seen before. 4K is significantly much more detailed, since it has twice as numerous pixels horizontally, two times vertically that is 4 times as numerous pixels in overall. This provides 4 times the resolution of HD camera. 

That is 4 times even more information. There are two sorts of 4K: DCI (Digital Cinema Initiative) using 4096 x 2160 pixels with an aspect ratio of 17:9, which is exactly what movie theater projectors use, as well as UHD, utilizing 3840 x 2160 pixels with an aspect ratio of 16:9, which is exactly what manyTVs utilize. A camera efficient in shooting high-definition, 1080p video is superb, but a 4k camera capable of recording four times the information is extraordinary. 

There are some factors why 4K has drawn plainly in advance of 1080P regarding high image quality. 4K gives us a lot a lot more control in post-production over your pictures.Resizing, cropping, stabilization, and smaller grain (less noise) all benefit from increased resolution. A 4K camera gets video that is much clearer and also sharper compared to the 1080p camera. It is crisp, and it also looks great when checked out on a huge TV. 4K is rapidly coming to be the industry standard for capturing video, with a raising variety of attribute films, tv programs, or even amateur video clips being shot in the format. As 4K Ultra HD TVs are becoming cheaper and as the 4k content is increasing with time, it'scertain that it will certainly come to be the brand-new criterion, both in broadcasting and online.

4k camera vs 1080p camera

The most evident benefit of the the4K camera is the resolution. With an HD frame being around 2 megapixels and also a 4K UHD framework being 8 megapixels. The detail is startling. 4K is likewise called Ultra Hd (UHD), while 1080P is simply Full Hd. As their names suggest, 4K UHD has a significantly greater resolution than 1080P HD video clip. 4K resolution is 3840 x 2160 pixels, whilst 1080P consists of 1920 x 1080 pixels. 

These brand-new modern technologies enable users to record the sharpest video clip footage yet as well as edit without worry of losing high quality, people at big are constantly searching for better, sharper or even more detailed picture quality. 4K is obtaining grip out there with cameras that are, reasonably talking, cheap compared to the performance they provide. A camera efficient in shooting high-definition, 1080p video is superb, but a camera with the ability of capturing4 times the detail is extraordinary. A 4K camera obtains video clip that is much clearer and sharper compared to the 1080p camera. Couple of various other benefits of 4k camera over 1080p are as follows

Resolving Detail :

Ultra High Definition TVs using 4K innovation have the ability to reproduce the most intricate of details in a significantly higher comparison fashion compared to 1080p.
Scaling down:

4k downscaled to 1080p with a decent bitrate looks extra "dense" and detailed than 1080p originally. Shrinking down 4k video footage to 1080p is a night and day difference detail as well as quality. Down-sampling can also help minimize noise as well as grain making the video footage appear to be cleaner too.
Stabilizing Video footage in Post:

If your 1080p video is already soft, cropping in an additional 20% will certainly make it pointless. Capturing in 4k will certainly offer you enough pixels to have fun with so that effects like video stabilizing will have no noticeable effect on your finished video clip.
Cropping Video footage In Post:

You have listened to digital photographers say for the last One Decade: "I like having, even more, megapixels because it provides me more cropping choices." An advantage of 4K: you can zoom & crop a 4K broad shot to give you a close-up without loss of high quality. Wonderful for industrial manufacturing even if you are still outputting 1080p. Chances are, you have never considered cropping your video clip footage because it had not been an option. When you have experienced the flexibility of recomposing a shot after you have shot it, you will never wants to go back.
Perfect Pans as well as Zooms:

If you shoot 4k, tiny pans and zooms have never been much easier. Including these activities to your video in post will really look much better compared to anything you could do in the field and since 4k offers you numerous added pixels to work with, your completed product will certainly look remarkable. For much of your videos you end up setting 2cameras in nearly the same placement, one capturing wide as well as the other shooting tight. One 4k camera might quickly replace this 2camera arrangement.

4k video Is Good Enough To Draw Still Frames:

Not only is most 4k video great enough to change requirement still pictures on the internet, 4k still frames are really good sufficient to print. In 1 second of 4K video, you get 30 photos.
Closer Viewing:

Thanks to the huge increase in resolution that 4K has compared to 1080P, it enables the visitor to be positioned a lot closer to a big screen while enjoying its supreme clearness. In other words, you could rest twice as near to a 4K display compared to a conventional high definition screen without being able to see the pixelation that accompanies the reduced definition selection. This is an excellent advantage for watching or editing and enhancing 4k video clips. There are a couple of drawbacks of shooting with a 4k camera. 

The enhanced resolution has a price: the data is four-times larger compared to HD. Your whole pipe needs to be durable to ingest, removal, manipulate, and also shop four-times extra information. An average 4K data tends to be a lot bigger than HD, considering that so much extra data is included. 

The fact is, with the introduction of larger, less costly and faster memory cards, various other storage space devices as well as the consistent release of consumer-priced cameras that could shoot 4K web content, the shooting side of 4K is no more difficult compared to with typical 1080p HD. While there is currently limited capability to outcome 4K as a result of the rate as well as accessibility of 4K TVs, being able to shoot in 4K helps distinguish yourself from others. 

Also, shooting in 4K is a technique of future proofing. Given that 4K will certainly become ever before a lot more conventional over the following couple of years, having 4K video now aids keep you at the front of the contour. If you purchase an HD camera over a 4K camera, it will certainly have a minimal life expectancy. The number of NTSC cameras do you see on the racks today? Few. Within a couple of years, there will certainly not be too many HD cameras around either. Whatever is moving toward 4K and also past. As soon as you recognize precisely just what 4K is, you could start to appreciate its true abilities as well as its evident benefits over 1080p.

What do I need to upgrade to shoot in 4k?

As fantastic as 4K is, the added resolution might suggest that you should update parts of, or possibly all your manufacturing pipeline. This could include sd card, screens, disk drives, computers, and also possibly even lenses. It depends. In the same way, as 4K video clip calls for much room to store physically, it also needs a lot more processing power to manage it when it concerns modifying the video footage. 

Editing 4k video does not just call for an effective computer system; you will also need specific video modifying the software. As always when checking out computer system performance, the important points to think about are CPU rate, the graphics card, how much RAM is installed, and the type as well as the capability of the disk drive. 4K video footage takes up a whole lot, even more, area than full HD - up to four times extra. You will require at the very least a 7200rpm conventional hard drive on a USB 3.0 or faster connection, and also as much storage space as you can manage. 

To stay up to date with all that data, you will need a quick flash memory card, efficient in at the very least 30MB each second write speed (which corresponds to the U3 rating on SD cards). This need to permit recording at high-quality settings up to around 200mbps. You require a quick hard drive or solid-state drive, along with a super-fast Web as well as network link if you prepare to share the video clip that you take with your 4K camera. If you are trying to find a solitary screen workflow, watch out for the 'IPS' classification. IPS panels transcend when it involves color accuracy at various seeing angles. If you already have a color-accurate display, you can choose an added, much more budget-oriented 4K monitor for cutting video footage with each other, as well as proceed to do shade grading on the older monitor.

Do I really need a 4K camera?

Everything depends on exactly what you need it for. If you are professional/ semi-professional professional photographer or a videographer, then most certainly you must consider upgrading to 4k. On the other hand, if you are amateur or need a camera for laid-back use, then 1080p is good enough. Professional/Semi-professional In the situation of professional shooting, shooting 4K video is a preferable option, not only for the clarity and color which is an evident gain, the actual value is in the data it records and the flexibility it gives you in your production operations. 

4K frameworks can generate a terrific bargain of adaptability in a timeline, such an online zooming as well as panning to obtain the best "shots" from a bigger field. Rather compared to picking your shot at the time of capture, you could record a much larger scene with 4K and also after that choose the tighter "shot" in a message within a timeline, probably also several timelines from a solitary 4K resource. If you have an editor that could refine 4K after that, you have the high-end of doing message production zoom and scene cropping without loosing image top quality. Also if you are creating 1080p material, utilizing 4k cameras would certainly still be a far better option, 4k downscaled to 1080p with a suitable bitrate looks much more "dense" and also thorough than 1080p originally. 4K is a massive benefit. 

An additional benefit of shooting 4k videos is that it gives you the ability to extract an 8MP image from your video. That suffices for a wonderful sized print or even an ad in a publication. Think about it as a method of shooting 24, 25 or 30 photos (8MP) per second and also you might start to understand the allure. Whether it is a child's short smile after blowing out their birthday celebration candle lights or a match-winning objective being racked up, this shooting rate could assist make certain you record the best moment. In 1 second of 4K video footage, you obtain 30 pictures. Fast-moving race cars and trucks are tough based on frame correctly, though, with numerous pictures to choose from, you are more probable to obtain a keeper. 

The 4k video has four times the overall resolution of HD. All those extra pixels can likewise come in handy for supporting your video. If you are functioning from 4K, you have a substantial amount of additional pixels to play with. 4K will certainly be the following large point in the globe of the video clip. The only legitimate debate is spending plan, which will transform over the coming months as the the4k camera continues to drop in cost. That means that there truly is no reason not to shoot 4K content to ensure you have the greatest high quality possible, also if you just have an HD output alternative. 

Casual function/ Family holidays To cut to the chase, if you desire a camera for the casual purpose, it is better you stick with the good old 1080p cameras. It does not make any sense to spend extra money on 4k if an HD camera could do an excellent work for you. The question you should also ask yourself is what do you get from a 4k resolution that you do not already obtain with 1080p. There are reasons 4K can make good sense. Whether it is a child’s brief smile after blowing out their birthday candles or a match-winning goal being scored, this shooting speed can make sure you capture the best moment. 

The quality of the picture would certainly be much better, sharper, comprehensive and also more realistic compared to HD. If you are shooting motion picture landscapes, you could wish to think about the greater resolution to make the most of the detail retention. Likewise, shooting in 4K does provide for latitude in post-production. 4K most certainly is the future, and you are certainly going to have 4k technology in your home sooner or later on, so the only concern is when? 4k cameras can assist you to produce contents which would assist you in re-visiting your past in best means possible. If 4K is an alternative get it.

Is 4k camera worth it?

4K has 4 times resolution of HD, which gives sharper, comprehensive and much more reasonable picture. It s not all just about pixel count, greater frame rates.Generally 60fps, are suggested and also much better picture deepness also. So while 2K and HD production remain the mainstream, making use of 4K is certainly growing. I do not think 4K UHD is an additional elegant pattern or advertising and marketing trick to earn us spend our tough gained dollars on something that will certainly become obsolete before the year s end. 

I genuinely see 4K UHD as a natural change, or evolutionary action, in display resolution. There are several benefits of shooting in higher resolution also if your final result is going to remain in a reduced resolution. Sharpness Scaling down an image lessens the absence of emphasis assumption and also visually looks somewhat sharper compared to the initial size. A greater resolution data might save you in such situation. For video clip running out emphasis is not that poor as for a still image. 

Sharpness is something you desire. Scaling down the video is just like scaling down a still photo. Lots of focus and intensity imperfections may be covered. Situations of somewhat out of focus scenes could be "fixed" conveniently by scaling down a greater resolution video. Cropping. As videos are sets of still pictures, the same technological operations relate to them also. If you wish to re-crop your image a greater resolution camera may be helpful. You could do that on a 2K camera too, although it will lead to a much less than a 2K framework. Saving Time Shooting Cut-ins. Higher resolution videos could be utilized not just for dealing with in-camera make-up. It can be made use of to save time recording a scene several times for medium or close-up shots. With huge image measurements, the video editors could get hold of a portion of the frame and produce even more cut-ins. Bigger video frameworks can be beneficial for integrating components of them in visual results. To supply premium quality video footage in 2K, they shoot these in 4K. 

The major advantage of shooting in 4k is in post production as seen in the above situations, 4K gives us a lot more control in post-production over our photos. Resizing, cropping, stabilizing, as well as smaller grain (much less noise) all gain from increased resolution. Article production centers will certainly have to satisfy the needs of the higher resolution blog post and develop their systems as well as creative tools to meet the increasing trend of 4K production for both function film as well as broadcast tv. 4K tv, as well as a 4k monitor, now supports 4K video at 60 fps, 

High Effectiveness Video Coding (HEVC), as well as 10-bit shade depth. Individuals at large are looking for premium choices in innovation, 4k, a lot of certainly is one of them. You should understand your top priorities when shooting video. Content is always king. It is the photo and also sound. The resolution is something you could utilize to your advantage. It will not make or break the end product, yet It could obviously enhance it if you did the tale, visuals, and also audio well.

Can I afford 4k camera?

Gone are those days, when you had to make a lifestyle change to save money to buy a good camera. It is a myth that 4k cameras are expensive. They are pricey compared to 1080p, but the cost is plummeting at such an astonishing rate that if you are thinking of buying a new camera, you cannot refrain yourself from buying a 4k resolution. 

Apart from the picture clarity, the post production is also a huge advantage for 4k content, and all that comes at the similar price of the 1080p cameras. Except for DSLRs, to upgrade to 4k, you need to give it a serious thought. 4k DSLRs are much expensive than 1080p DSLRs, unlike the trivial difference between 4k action cameras, camcorders and even mirrorless cameras with their 1080p counterparts. If you are buying a 4k action camera or camcorder, you can have them for less than $1000; some are even cheaper than $500. 4k Mirrorless cameras come in the range of $800 and $2500. However, for a good DSLR, you have to stretch your budget to $6000. It all depends on your needs after all a camera is just a tool. You do not always need a great camera to shoot amazing pictures, what matters is, who is behind the camera. However, again, it is always worth spending on good cameras. 4K no doubt is the future, it is always better to start off creating 4k contents as early as possible

Which are the best 4k cameras on market today?

After researching various articles, going through numerous review sites, reading many blogs and considering experts opinion with trust worthy content, we have tried our best to compile a list of best 4k cameras available on the market. Few of the models are released in previous years but are consistently doing better than the new releases. We have not biased the research on just the new models, which some people prefer, but we have tried to filter out the best that is available on the market as of today. 

We have also included few new promising models, which are not yet that common, but according to many experts test reviews, they are surely better than the competitors and will be in demand in short time. The most important factor in compiling this list was ‘value for money.' We have tried, not to include expensive items in the list unless and until they are worth it. If you find any overpriced item in the list, be assured that you will get what you are paying for. 

Well, we are not claiming it to be just our opinion, we are just trying to present the collective conviction of all the experts and their years of experience, not from one but numerous websites, articles, blogs and all other sources of information available. If you like, you can spend time doing the research yourself and come to the same conclusion as we did in the below list.

We're halfway through 2019 and we've already welcomed a handful of excellent 4K-capable cameras, from Canon and Fujifilm through to Panasonic and Sony. 

With Panasonic and Canon having started new systems from scratch in recent months, these may well end up reshaping the market as a whole in years to come. But right now, our pick of the 4K crop is centred around cameras from more established lines that have proven themselves in the hands on professionals.

1. Blackmagic Pocket Cinema Camera 4K

2. Panasonic Lumix GH5S
3. Panasonic Lumix GH5
4. Sony Alpha A7S II
5. Sony Alpha A6500
6. Nikon D850
7. Olympus OM-D E-M1 Mark II
8. Fujifilm X-T3
9. Nikon Z6
10. Sony Cyber-shot RX10 IV

The Superyacht Cup Palma is off to a flying start in sparkling conditions

The 23rd edition of Europe’s longest-running superyacht regatta got started Thursday with the bay off Mallorca’s capital again delivering sparkling racing conditions for The Superyacht Cup Palma.

Nilaya got proceedings underway, the 34m dark hulled black sail carbon sloop powering up and crossing the line as the first to start the opening Pantaenius Race in the 13-strong superyacht fleet.

Class A led the way, with Nilaya followed off the starting blocks by Win Win and the equally high-performance Open Season in what looks set to be a hard-fought class contest. At the finish the start order was reversed, but as Superyacht Cup regulars know nothing is decided until the ORCsy handicap system has worked its magic.

Once the ratings were applied the winner was the suitably named Win Win, ahead of Open Season. The creation of Mallorcan designer Javier Jaudenes, Win Win was a class victor over the last two years and an overall Cup champion in 2016.

“It’s very exciting to be back again for the fourth year in a row, and we are just trying to keep up the standard and repeat our performance this year,” said skipper Ryan Taylor.

“It’s a good class and so far so good, but the first day is only the start of course – everyone in our class is going to give us a run for our money, and let’s face it we’re all here to win, no one is here to finish second or third,” he laughed.

Class B saw the closest contest, with Velsheda getting off to a winning start in defence of her 2018 SYC title – but only by 15 seconds from her J-Class compatriot Topaz.

It’s a tight tussle relished by Topaz’s helmsman Peter Holmberg: “It’s always really close between us and we love the fact that we start together – we play fair but we play hard.

“It was good racing against Velsheda, they are the benchmark we use in the class, with their speed and their crew work they are always right there. We’re looking forward to tomorrow!”

It was a close run thing in Class C too, with the top three boats separated by just 37 seconds on corrected time.

First time SYC participant Huckleberry edged out the Spirit of Tradition yawl Bequia to take the narrow win, with the Hoek Design modern classic Kealoha taking the last spot on the podium. The 52m schooner Meteor – the largest vessel at this year’s Cup – came home fourth.

Moored alongside each other in the heart of the Superyacht Cup Race Village, Kealoha and the 40m ketch Huckleberry were close all around the course and will clearly be seeing a lot of each other this week.

“It was great out there, a few things worked in our favour and the crew really jelled today so no big surprises,” said Kealoha’s skipper James Saddington.

“We thought we would be sailing close with Bequia as well but it’s great that we are so closely matched with Huckleberry. There’s a lot of fun happening on board, with a happy crew and a happy owner.”

After racing, owners, their guests and crews relaxed at the popular Southern Spars Happy Hour, with the daily prize-giving closely followed by the SYC Dock Party.

Racing at the Superyacht Cup Palma continues on Friday 21 June, and will be followed by the Marinepool Paddle Board Challenge where the crews can continue their friendly rivalry.

First Job Interview in 20 Years? Here's how to Nail It

Many of us in the boomer generation are confronting a situation we never thought we would be dealing with: launching a second-act career in our 50s or 60s. Yet that is exactly what many of us are doing — bravely ripping up our old resumes and rewriting our life stories so that we can sync up with a world that has changed radically since we were last "on the market."

Here are some suggestions to consider if you are heading into what are likely your first job interviews in 10 or more years. I don't think it matters where you're applying — whether it is for a job in your industry or if you're striking out in a new direction, interviews are interviews. They're scary, intimidating, and your professional future hangs in the hands of your interviewer.

Own It 

A wise teacher used to tell me to be 100% engaged and enthusiastic about what I was doing, but to be 100% detached from the outcome. Win or lose, as important and maybe even life-saving as getting this gig may be, it is ultimately out of your control. You can only be the best person you can be. The only way you're going to get this job is if you don't hold back on revealing that great person. That doesn't mean you sell too hard or tell interviewers repeatedly why you're the exact right person for the job; it just means that you're you. If you're having a hard time finding your confidence and your equanimity, think back to a time in your life when things were really humming on all cylinders. Remember that feeling and bring it with you to the interview.

Show What You Stand For

Today, experience, sad to say, is not as valued as it once was. In a world that's changing so fast, with businesses and industries getting disrupted out of existence, experience may not help you overcome a completely out-of-left-field challenge. You have to be curious, adaptable, resourceful and persistent. In short, you need to be driven by values and qualities of character. This is what a recruiter will be looking for. As an older worker, if you can be quietly inspiring, downplaying your own accomplishments while praising your colleagues, and talking about your life and work experience as a gift rather than as a badge, you may just win them over.

Don't Let "Hiring Mom And Dad" Perceptions Define You

Yes, that's a real expression in the back rooms of millennial-heavy businesses and departments. Your interviewer will most likely be younger than you are. When older workers present themselves, there's a good chance that ageism will rear its head. My advice: Ignore it. Not every younger person you meet is going to be dismissive, but be on the lookout for some awkwardness or discomfort. Rather than clam up, shut down or reveal just how infuriating this really is, be smart and strategic. Show (don't tell) that you have no issue with younger people. Remember:

1) You're not there to teach them a lesson.

2) You're not there to tell them war stories about how things were when you were their age.

3) You're not there to impress them with how much you've learned and grown over the years.

4) You're there to be of service and to support their mission and their goals.

Interview Them

You should be interviewing them as much as they are interviewing you. Don't do this from an arrogant position. Don't sit back in your chair, cross your arms, frown or take out your list of questions so that you can take control of the interview. Be curious. Do your homework. Lean forward. Ask perceptive questions to show that you not only understand the job, but understand the company and the culture. Use your questions as a way to reveal why you could indeed be the right fit for this job. Don't be afraid to get into a real conversation.

Be Transparent

Be willing to reveal things that you could feel a little uncomfortable about. Don't hedge your way out of questions like: "Why did you leave your last position?" or "How long have you been looking for a job?" Your discomfort is a sure sign that you aren't right for the position. Spend time prepping for these questions, and find answers that are authentic and show that you are willing to overcome challenges and learn from past experiences. This is a great opportunity to inject some self-deprecating humor into the conversation — and to maybe make a joke at your own expense. A little vulnerability can go a long way toward creating empathy and respect for what you've been through.

It's Not The Job, It's The Fit

At the end of the day, your interview has about 10% to do with your resume and about 90% to do with "fit." Does the interviewer think you're someone whom everyone else is going to enjoy coming to work with in the morning? As organizations and hierarchies have flattened out because of technology, there is more power in what used to be thought of as middle management. Hiring and firing is more team-driven than ever, so don't be surprised if it takes a half dozen rounds of interviews to trot you around to all the stakeholders you could be working with. If they don't "get" you, if there's no "click," then do you really want to be working at a company that doesn't understand and appreciate you for who you are?

Follow-Up Never Gets Old

While so much has changed in the hiring process, the fundamentals still apply. Remember to thank your interviewer by email immediately after your interview. And, just like in the old days, send them a handwritten thank you note the same day. I advise clients to actually have the note card in their pocket or bag all ready to go, with a stamp already on the envelope. I don't care how old or how young they are, your interviewer will be impressed with your follow-up. It may not get you the job, but it demonstrates your thoughtfulness and your character.

Remember that if you don't get the job but have still made a strong impression, you've just expanded your network. That young recruiter may turn out to be your biggest new fan and may have just forwarded your resume to a friend of theirs at another company where there's an opening.

Tomorrow is another day.

Nicky Barnes, ‘Mr. Untouchable’ of Heroin Dealers, Is Dead at 78

Nicky Barnes outside the United States Court House in Lower Manhattan in 1977. He was convicted and sentenced to life in prison without parole. But by the early 1980s he had begun testifying against his former associates, leading to his release from prison into the federal witness protection program.CreditCreditTyrone Dukes/The New York Times

“Nicky Barnes is not around anymore,” said the balding, limping grandfather in the baggy Lee dungarees.

“Nicky Barnes’s lifestyle and his value system is extinct,” he went on, speaking of himself in the third person in a restaurant interview with The New York Times in 2007. “I left Nicky Barnes behind.”

With that, the man asked the waitress for a doggy bag for his grilled salmon, and left.

He was the antithesis of the old Nicky Barnes, a flamboyant Harlem folk hero who had owned as many as 200 suits, 100 pairs of custom-made shoes, 50 full-length leather coats, a fleet of luxury cars, and multiple homes and apartments financed by the fortune he had amassed in the late 1960s and ′70s, first by saturating black neighborhoods with heroin and later by investing the profits in real estate and other assets.

Moreover, he was in fact no longer Nicky Barnes even by name. Convicted in 1977, imprisoned for more than two decades, he ultimately testified against his former associates, ensuring their convictions, and was released into the federal witness protection program under a new identity.

The new Nicky Barnes promptly submerged himself so thoroughly in mainstream America that barely anyone beyond his immediate family knew his new name, his whereabouts or even whether he was still alive.

But now it can be said that Nicky Barnes is definitely not around anymore, in any form. This week, one of his daughters and a former prosecutor, both speaking on the condition of anonymity, confirmed that Mr. Barnes had died of cancer in 2012. He was 78, or possibly 79.

“My sister and I have kept his passing private and have not released it publicly,” his daughter wrote in an email. “It still remains a sensitive topic given all that occurred. Our dad was very private and we wanted to respect that.”

She also said that she and her sister may write a memoir about growing up as the daughters of a notorious criminal.

The United States Marshals Service declines to provide information on individuals in the witness protection program. Mr. Barnes’s daughters had also been given new identities under the program. Because of his new guise, his death, in an unidentified place, was never reported under the name Leroy Nicholas Barnes.

That name was once as notorious as any in New York City and beyond. He had headed a lucrative and lethal drug-dealing enterprise that seemed impregnable, thanks to lost evidence, lapsed memories and missing witnesses.

His record of avoiding conviction inflated his ego, to the point where in 1977 this dashing dope peddler flaunted his supposed invulnerability by posing — recklessly, as it turned out — in a blue denim suit and a red, white and blue tie for the cover of The New York Times Magazine.

He loomed from the page defiantly in dark glasses next to the headline “Mister Untouchable,” followed by what amounted to a thumb-in-the-eye taunt: “The Police Say He May Be Harlem’s Biggest Drug Dealer. But Can They Prove It?”

ImageMr. Barnes posed for the cover of The New York Times Magazine in 1977, an act of defiance that offended President Jimmy Carter and led to stepped up efforts by the Justice Department to prosecute him.CreditAlex Webb/Magnum Photos

The cover so affronted President Jimmy Carter that the White House ordered Mr. Barnes, who had been indicted again only weeks before, to be prosecuted to the fullest extent of the law.

The Justice Department did just that. And later in 1977, he was convicted and sentenced to life in prison without parole.

While Mr. Barnes languished behind bars, though, his former cronies, his wife and his girlfriends began squandering the criminal enterprise that had made them millionaires.

He felt betrayed. But he extracted his revenge: He testified against them in federal trials, and scores of his wayward former associates were convicted. One was his ex-wife, Thelma Grant, who pleaded guilty to federal drug charges and served 10 years in prison.

In return for his cooperation, the government released Mr. Barnes from prison in 1998. But concluding that he would henceforth be a marked man, the authorities offered him something more: a new life, though a hidden one, in the witness protection program.

And with that, Mr. Barnes achieved a goal that his former self would have loathed, even feared: to be forgotten.

Or mostly. In 2007, his fame was briefly rekindled in a book by Tom Folsom titled “Mr. Untouchable” and in a documentary film of the same name. That same year, he was played by Cuba Gooding Jr. in the film “American Gangster,” which, to Mr. Barnes’s irritation, focused not on him but on his leading challenger for peddling dope and bragging rights, Frank Lucas.

Mr. Lucas died on May 30 at 88 — a death that evoked the Harlem heroin wars of the 1970s and a question that had not been posed in years: What ever happened to Nicky Barnes?

It is no longer a mystery. And now his death has evoked another set of memories. This week, after learning of Mr. Barnes’s death, Robert B. Fiske Jr., the United States attorney in Manhattan in 1977, recalled him as having overseen “the largest, the most profitable and the most venal drug ring in New York.”
Schooled in the Streets

Mr. Barnes was born in Harlem on Oct. 15, 1933, and grew up around Eighth Avenue and West 113th Street. An altar boy for a time, he was also arrested on robbery charges before he was 10. He fled from an alcoholic father. He never went beyond junior high school, became a street junkie and was sent for treatment to Lexington, Ky., where he was weaned from drugs. He said he never used them again.

Arrests on charges of possession of burglary tools and breaking into cars led to confinement at the Tombs in Lower Manhattan. Later, well on his way to a life of crime, he served time at Green Haven Correctional Facility in Dutchess County, N.Y., where he reportedly converted to Islam.

First as a competitor and then with the connivance of the Italian Mafia, Mr. Barnes rose in the late 1960s to become the kingpin of an empire that imported and distributed millions of dollars worth of heroin in New York, Pennsylvania, Canada and elsewhere, all the while murdering rivals.

The police confiscated $130,000 in cash in his car and $43,934 in small bills in his apartment, along with handguns and a sawed-off shotgun. (For a while, he lived on Haven Avenue in Washington Heights in an apartment owned by Columbia University.)

Mr. Barnes with a defense lawyer, David Breitbart, outside the Manhattan federal courthouse in 1977 as jurors deliberated. A former prosecutor recalled him this week as the kingpin of “the largest, the most profitable and the most venal drug ring in New York.”CreditTyrone Dukes/The New York Times

Mr. Barnes estimated that he had earned at least $5 million selling heroin in the several years before his 1977 conviction — income he had augmented by investing in travel agencies, gas stations, a chain of automated carwashes and housing projects in Cleveland and Pontiac, Mich. He also marketed something called a flake-burger, made from remnants of butchered beef.

By the time he audaciously agreed to be photographed for the cover of The Times Magazine and an article inside, he had a record of 13 arrests as an adult and no convictions.

In retrospect, living up to his legend in the magazine may have seemed perfectly justified to this man, even though he was facing federal charges at the time that carried a life sentence. This was a man, after all, who could plunge into books about black history one moment and, the next, lead the police — who were constantly tailing him — on 100-mile-per-hour wild goose chases around the city for no apparent reason, returning to his apartment without even having been issued a ticket for speeding.

Tongue in cheek, Mr. Barnes told Mr. Folsom for his book that he had always wondered why President Carter had been so offended by the magazine cover, since he had been sporting the most understated items in his wardrobe. “It’s a wash-and-wear blue denim suit,” Mr. Barnes was quoted as saying in mock amazement.

Still, as the columnist Pete Hamill told The Daily Beast in 2017, referring to the photograph: “You can’t have The Times write about you if you are a gangster and expect to get away with anything. Successful gangsters cannot be known.”

Mr. Barnes insisted on his innocence even after he was found guilty in 1977 of heading a major drug distribution enterprise in Harlem that had conspired to sell, wholesale, $1 million in heroin a month.

He also denied that he was a murderer; he had only ordered others to kill, he said. The authorities believed he was capable of both.

The trial was the first federal case in which the jurors’ identities were kept secret to protect their safety.

In 1978, Mr. Barnes was sentenced in Federal District Court in Manhattan by Judge Henry F. Werker.

“The saddest part of all,” the judge said from the bench, “is that the great majority of people he is affecting are people in his own neighborhood.”
‘He Had Charisma’

Mr. Barnes began cooperating with the authorities in the early 1980s.

“How much heroin did you and your organization buy and sell?” a prosecutor, Benito Romano, asked him during the trial of one of Mr. Barnes’s associates.

“In the thousands of pounds,” Mr. Barnes replied, referring to the period from 1970 until his conviction.

Others, like Mr. Lucas, claimed the spotlight, but Mr. Barnes became folkloric. He was said to have inspired Jim Croce’s 1973 hit song “Bad, Bad Leroy Brown,” and to have been the model for Wesley Snipes’s galvanic drug dealer in the 1991 film “New Jack City.”

“He was the No. 1; he had charisma,” Sterling Johnson Jr., a federal judge and former special narcotics prosecutor in New York City, said in 2007. Mr. Barnes was known to hand out holiday turkeys in Harlem like a Tammany ward heeler and proudly keep bound volumes of his courtroom testimony.

His lawyers insisted, though, that law enforcement officials exaggerated his wealth and his lifestyle. “My God, the guy’s got holes in his shoes,” one defense lawyer said. The lawyer insisted that, yes, Mr. Barnes was ferried around in fancy cars, but he rented them.

Still, when it came time to post bail after his 1974 arrest, $100,000 in checks mysteriously appeared, originating in a Harlem church. A judge rejected the money, questioning its source, and instead Mr. Barnes used as collateral his equity in a $4.6 million federally aided Detroit housing project.

When he was incarcerated in federal prison in Marion, Ill., he earned a college degree, taught other inmates and won a poetry contest for prisoners.

Released after more than two decades behind bars, his flamboyance a thing of the past, Mr. Barnes readily adapted to the witness protection program. “The anonymity that cloaks Middle America is the life I’m comfortable with, and what I want to be,” he said in the 2007 Times interview.

He told neighbors and colleagues, if they asked, that he was a bankrupt businessman, worked at a Walmart and dreamed of opening a Krispy Kreme franchise. He drove to work in a used car, lived in a mostly white neighborhood and put in a 40-hour workweek.

“I want to get up every day and get in the car and go to work and be a respected member of my community,” Mr. Barnes said. “And I am respected.”

He added: “I’m not looking in the rearview mirror to see if anyone is tailing me anymore. I don’t turn on the blender when I’m at home so I can talk. That is not a part of my life. Sure, I’d love to have more money, but I am not willing to do anything but go to my job to get it.”

His two grown daughters, who had been in foster care after their mother’s arrest, were also given new identities under the witness protection program and moved to be with him for a while after his release.

One daughter once explained in an interview: “It’s hard for us to think of ‘Mr. Untouchable’ as being the same person as our dad. By the time we were old enough to understand what he had done, we had so many positive experiences with him.”

Still, to many of his former colleagues who spent years in prison or who remain incarcerated, he was a snitch, even if he had turned witness for the prosecution as payback for their disloyalty.

He wept on the witness stand as he identified former associates as members of a “council” of narcotics traffickers who had vowed to “treat my brother as myself.” The associates’ lawyers scoffed at his testimony. Mr. Barnes, they said, was testifying only to win parole or a pardon.

Was there anything, he was asked in 2007, worse than being an informer?

“Being in prison for the rest of your life,” Mr. Barnes replied. “I’d rather be out as a witness than be in there and what they characterize as a stand-up guy.”

“I’m out,” he said. “They’re in.”
Correction: June 8, 2019

An earlier version of this obituary misstated the date that the gangster Frank Lucas died. It was May 30, not May 31.

By Sam Roberts

Broccoli: Is It Good for You? Nutrition Facts, Proven Health Benefits (Science Based)

Broccoli is a healthy green cruciferous vegetable that is high in vitamins, minerals and fiber but low in calories. Many people class broccoli as a superfood because of its many health benefits. Broccoli is good for your digestion, your cardiovascular health, keeping your liver healthy, and lowering blood glucose levels.

There are many ways you can add broccoli to your diet to take advantage of this delicious vegetable that contains no fat.

You can eat broccoli raw, blanche broccoli florets, steam it, cook it, add chopped broccoli to stir-fries, or put broccoli stems in your smoothies. To retain as much nutritional content of broccoli as possible, you should cook it for as little as possible. This will also keep the crispy, crunchy texture of this delicious vegetable.

In this article, you will learn about scientific studies that show why it is so good to eat more broccoli. You will also find if there are reasons to think that broccoli might be bad for you.

What is Broccoli and What Makes It a Superfood?

Broccoli is an edible vegetable in the same family as cabbage, Brassica oleracea. Vegetables in the Brassica oleracea family like cabbage, kale, broccoli, and bok choy are also called cruciferous vegetables.

Broccoli is usually green with a thick stalk with a flowering head containing small green florets.

There are 3 main types of broccoli:

1 Calabrese broccoli is the type of broccoli we usually think off. This type of broccoli looks like a small tree that some people say tastes like raw cabbage with a peppery taste.

2 Sprouting broccoli has a number of thin stalks with small heads consisting of florets. Sprouting broccoli has a milder taste than calabrese broccoli.

3 Purple cauliflower is actually a type of broccoli but looks like a cauliflower. Purple cauliflower contains anthocyanin – a powerful antioxidant that is found in many anti-inflammatory foods.

Broccoli Nutrition Facts (Calories, Protein, Fiber, Carbs, Vitamins)

Broccoli is a low-calorie vegetable that is packed with nutrients that are very good for your overall health.

Broccoli is a good vegetable to consume if you want to lose weight because one serving of raw or steamed broccoli (148 grams) contains 52 calories. One cup of chopped broccoli (91 g) contains 2.6 grams of protein (5% RDI).

A whole head of broccoli contains 207 calories, 15 grams of fiber, as well as meeting many of your daily vitamin and mineral needs.

Another reason why broccoli is extremely good for keeping you healthy is that broccoli is a storehouse of vitamins and minerals. 100 grams of broccoli contains 89 mg of vitamin C which is 149% of your recommended daily intake (RDI). The same serving size of broccoli also gives you 102 mcg of vitamin K which is 127% of your daily needs.

One cup of chopped broccoli contains 567 IU vitamin A (11% RDI), 0.7 mg vitamin E(4% RDI), and many of the B-group vitamins.

Regularly consuming broccoli is good for keeping your bones healthy and helping to prevent hypertension due to its mineral content. Broccoli contains most of the important minerals that you need every day.

A 148 gram-serving of broccoli gives you 0.3 mg manganese (16% RDI), 98 mg phosphorus (10% RDI), 468 mg potassium (13% RDI), 70 mg calcium (7% RDI), and 1.1 mg iron (6% RDI). There are also trace minerals like copper, zinc, and selenium in broccoli.

It is also important to remember the broccoli stalk is just as good for your health as the broccoli head. Researchers say that broccoli stalk contains just as much fiber, vitamins, and minerals as broccoli florets.

Cooking reduces the nutritional value of broccoli. Steaming broccoli only has a small impact on its on nutritional value. However, boiling broccoli greatly reduces its levels of vitamins and minerals. For example, eating 100 g of raw broccoli spears from sprouting broccoli gives you 89 mg of vitamin C. However, 100 g of boiled broccoli spears only contains nearly 65 mg of vitamin C.

Because broccoli is a low-carb food with a low glycemic index, you can consume broccoli on a keto diet. Half a cup of chopped or diced broccoli contains 2.9 grams of carbohydrates and has a GI rating of 1. Some people like to roast broccoli to make a tasty snack on a keto diet.
Broccoli is extremely healthy and packed with antioxidants

One of the main reasons why consuming broccoli is good for your immune system and health is that it is full of antioxidants.

The nutritional content of broccoli with its high levels of vitamins C and K, as well as potassium and magnesium, show its antioxidant potential.

Broccoli is also a good source of powerful antioxidant enzymes that help reduce inflammation and can protect against cancer.

The journal Frontiers in Genetics reports that broccoli contains high levels of glucosinolates. These natural components help to form an enzyme called glucoraphanin that has antioxidant potential. Along with vitamins A, C, and E, glucosinolates kill off free radicals that can cause oxidative damage.

Sulforaphane is another powerful antioxidant found in broccoli that has been linked to cancer prevention. Researchers found that consuming raw broccoli or steaming it for one minute helped to preserve sulforaphane compounds. In fact, raw broccoli has 10 times more antioxidants than broccoli steamed for more than 3 minutes.

Other studies have confirmed that broccoli sprouts are good for your immune system because they are a rich source of antioxidants.

Why Broccoli Can Be Bad for You

In general, broccoli is very good for boosting your health, keeping your digestion working properly, and strengthening your immunity.

Even though broccoli is one of the healthiest vegetables you can eat raw or steamed, some people are concerned that broccoli can be bad for you.

Broccoli is certainly not poisonous or dangerous. However, the two main reasons for concern why broccoli could impact on your health is that it causes gas and may affect thyroid function.
Broccoli can cause a lot of gas

Broccoli is a cruciferous vegetable and, like most cruciferous veges, can cause excess flatulence and possible digestive discomfort for some people.

One study found that increasing the number of cruciferous vegetables in the diet such as broccoli, cabbage, Brussels sprouts, and allium veges such as garlic, onions, and leeks also increases the number of gas evacuations. These types of foods can alter the gut’s microbiota and increase fermentation that results in a lot of gas.

If you tend to suffer from excessive gas, find out ways you can naturally reduce excessive flatulence.
Broccoli can affect thyroid function

Scientific research has revealed that broccoli contains compounds that may be bad for people with a thyroid disorder.

The Journal of Clinical & Clinical Research says that broccoli is a goitrogenic food. Goitrogens can affect how the body absorbs the thyroid hormone T4. This means that broccoli could potentially negatively affect people with hypothyroidism.

The study mentions that various procedures like boiling and cooking can help in reducing the goitrogenic potency of these foods. The researchers advise that patients suffering from hypothyroidism should avoid consumption of raw cruciferous vegetables.

However, some studies on rats have found that consuming broccoli sprouts doesn’t affect the thyroid hormones TSH, fT3, and fT4.

Can Eating Too Much Broccoli be Dangerous?

Eating broccoli in reasonable food amounts is not dangerous and is generally safe for most people.

Scientists report that even in cases of hypothyroidism, consuming steamed or boiled broccoli in moderate amounts should not pose a health risk. The recommendation in the Journal of Clinical & Clinical Research is that people with a thyroid disorder should avoid eating too much raw broccoli and other cruciferous vegetables.

Also doctors generally advise against consuming large amounts of vitamin K rich vegetables like kale, spinach, broccoli, and chard if you take blood-thinning drugs like warfarin. This is because the high levels of vitamin K can interact with anticoagulant medications.

It is good to remember, that consuming lightly steamed broccoli is very good for helping to keep you healthy. The advantages of consuming broccoli far outweigh any perceived risks of eating broccoli.
Why Broccoli Can Be Really Good for You: Health Benefits of Broccoli

Let’s look in more detail at how eating broccoli is good for your heart, managing diabetes, reducing painful inflammation, and protecting your eye health.

Broccoli Is Good for Reducing Inflammation

Broccoli stems, shoots, and florets have anti-inflammatory properties that can help to prevent inflammatory-related diseases.

The World Health Organization (WHO) reports that chronic, long-term inflammation is linked to diseases such as cancer, arthritis, heart disease, and diabetes.

Scientists have found that glucosinolates, flavonoids (plant-based antioxidants), vitamins, and minerals in broccoli are good for preventing inflammation. Also, the compound sulforaphane is anti-inflammatory and anti-cancerous.

Broccoli floret extracts help to reduce enzymes in the body that can cause chronic inflammation.

Find out about more foods that have an anti-inflammatory effect and can help cope with chronic pain and fatigue.
Broccoli Is Good If You Have Diabetes Because It Helps Lower Blood Glucose Levels

If you suffer from diabetes, then consuming more broccoli in your diet can help manage your symptoms. Broccoli contains many nutrients and glucose-reducing compounds that can really help if you are diabetic.

According to research carried out on rats, broccoli extracts can help to lower glucose levels in the blood. The compounds in broccoli have a hyperglycemia effect and protect some internal organs from DNA damage.

Scientists have found that the reason broccoli is good for fighting diabetes is due to the compound sulforaphane.

One clinical trial involving over 80 people found that taking 10 grams of broccoli powder a day helped to improve symptoms of insulin resistance. After a 4-week treatment period, broccoli sprout powder had a positive effect on people with type 2 diabetes.

Learn about other foods that can help manage symptoms of diabetes and how these foods can also prevent type 2 diabetes

Broccoli Promotes Good Digestive Health

Eating broccoli is good if you want to keep your digestion working as it should and prevent digestive upset.

5 broccoli shoots contain 4 grams of fiber which is about 15% of your daily fiber needs. Doctors from WebMD say that fiber in vegetables such as broccoli helps to bulk up stool and make it pass through the intestines better.

It is not just the fiber content in broccoli that is beneficial for your digestion. Research published in 2018 found that sulforaphane helps to protect the gastrointestinal tract from a microflora imbalance. People who consumed 20 grams of raw broccoli sprouts daily experienced improvement in their bowel movements.

Other studies have shown that consuming portions of broccoli improve digestive health by reducing the number of sulfate-reducing bacteria and improve the gut’s mic Large numbers of sulfate-reducing bacteria are linked with various gastrointestinal disorders.

One study on rats found that broccoli sprouts can also help protect against Helicobacter pylori infections. H. pylori bacteria in the gut can cause gastrointestinal inflammation that causes peptic ulcers or even cancer.

As well as increasing the amount of broccoli you consume, you can also add some of these foods to your diet to get rid of an H. pylori infection.
Broccoli is a Superfood that Is Good for Your Heart Health

The high levels of antioxidants in broccoli like sulforaphane can help to improve your cardiovascular health.

The journal Nutrients reported that antioxidant-rich vegetables such as broccoli help to protect the heart against oxidative stress. Bio-active compounds in vegetables help to reduce inflammation, regulate blood pressure, prevent blood clots (antiplatelet), and reduce fat in blood. 

Learn about the other foods apart from broccoli that can help lower your risk of coronary heart disease.

Broccoli Contains Compounds that are Good for Lowering Cholesterol

One of the ways that broccoli is good for keeping your heart and vascular system healthy is that it can help lower cholesterol.

Scientific studies have shown that sulforaphane from broccoli works as an antioxidant to reduce inflammation in your arteries. Sulforaphane can help to lower low-density lipoprotein (LDL) cholesterol and reduce your risk of plaque forming in the arteries. 

Another compound found in broccoli, glucoraphanin, has also been shown to have cholesterol-lowering properties. In fact, some food producers are producing high-glucoraphanin broccoli to help lower “bad” cholesterol (LDL cholesterol).

One study found that broccoli extract helps increase the number of protective enzymes that help lower cholesterol levels in the liver and prevent oxidative damage.

Broccoli Contains Antimicrobial Compounds and is Good for Your Health

Broccoli contains high levels of vitamins and antioxidants that help to support good health. Broccoli extracts can also kill off certain strains of bacteria and fungi.

Research published in the Journal of Applied Microbiology found that broccoli contains antimicrobial peptides. These broccoli compounds can protect against bacteria and yeast that can cause disease.

Antimicrobial peptides are linked to a strong immune system that boosts the body’s defenses against disease.

Broccoli Can Help Manage Arthritis Symptoms

Joint inflammation is a common symptom of arthritis, and consuming broccoli could be good for preventing joint pain.

Scientists have found that glucosinolates and sulforaphane found in broccoli can help protect cartilage destruction in cells. A diet with sulforaphane-rich foods could help improve the symptoms of osteoarthritis.

Broccoli is rich in vitamin K which is good for people suffering from knee osteoarthritis. One cup of chopped raw broccoli contains 92 mg vitamin K which is more than enough for your daily needs.

Scientists recommend that people with osteoarthritis increase their intake of green vegetables like broccoli that have high vitamin K levels.

Some scientific research has found that sulforaphane from broccoli inhibits inflammation by acting as a COX-2 and PGE2 inhibitor. This is similar to how non-steroidal anti-inflammatory drugs (NSAIDs) work. Scientists said that sulforaphane can help to treat symptoms of rheumatic arthritis.

Broccoli Can Protect Your Eye Health

Fresh broccoli and steamed broccoli contain many vitamins that are good for keeping your eyesight and vision healthy.

There are 81 mg of vitamin C in a cup of raw broccoli as well as B-carotene, lutein, zeaxanthin, and zinc – all of which are necessary for good eye health.

When discussing the best nutrients for the aging eye, the journal Clinical Interventions in Aging recommended consuming plenty of green vegetables such as broccoli. This is because, from a nutritional standpoint, broccoli has many of the nutrients necessary to help prevent age-related eye diseases.

Broccoli Helps Boost Liver Health

The antioxidant compounds in broccoli shoots such as sulforaphane are good for protecting the health of your liver.

Research in 2016 found that dietary broccoli helped to prevent liver damage and liver scarring in a 5-month period. Researchers noted that the levels of sulforaphane in broccoli help to protect against fatty liver disease.

Another study found that sulforaphane in a broccoli sprout extracts helps to improve liver health by increasing the number of antioxidants in the liver.

Learn more about what fatty liver disease is and how you can prevent liver damage.
Broccoli Has Anticancer Properties

Regularly consuming antioxidant-rich green vegetables such as broccoli can help to prevent cancerous cells from developing in your body.

The journal Antioxidants & Redox Signaling reported that consuming cruciferous vegetables such as broccoli sprouts help to prevent toxicity in human tissue. Sulforaphane in broccoli stems has a chemo-preventative effect because it is toxic to malignant cells.

Other studies have shown that bread enriched with broccoli sprouts can help to prevent stomach cancer.

The broccoli antioxidant sulforaphane has also shown to have a therapeutic effect in treating prostate cancer.

Of course, there is no research showing that just one food alone can treat cancer. However, research into the anticancer properties of broccoli is showing promising results in both the prevention and treatment of cancer.

Why Broccoli Sprouts are Really Good For You

Broccoli is an excellent vegetable that is really good for you. However, broccoli sprouts are also good for you. Broccoli sprouts are a rich source of detoxifying compounds that can help to keep your liver and kidneys in good working order.

A medical study found that extracts from broccoli sprouts helped to lower the damaging effect of breathing in pollutants. The study found that broccoli sprouts helped to reduce the risk of lung cancer in people who lived in polluted environments.

How to Consume Broccoli
Eat the broccoli stems

The stem is a much better source of fiber than the florets and has a delicious sweet flavor. To include it in your meal, peel off the outer layer and slice it into small cubes. It’ll need to be cooked a bit longer than the florets, so add it to the pot a few minutes earlier.
Eat the broccoli leaves

Broccoli leaves are the plants overlooked gem. They contain the most beta-carotene of all parts of the plant. This natural bright pigment has been recognized as a substance that can reduce the risk of breast cancer in pre-menopausal women, and it also decreases the chances of developing age-related macular degeneration (AMD). Beta-carotene is also one of the top 9 antioxidants for great health.

Broccoli leaves also abound in vitamin A, a fat-soluble vitamin, which plays an important role in the immune system function and protects your vision. Furthermore, they contain lots of vitamin C – another cancer fighter. 30 grams of leaves provides you with 43% of your recommended daily intake of vitamin C.

Broccoli leaves can be used in a similar way to florets. Consider them just another leafy green vegetable to choose from. You can boil, saut̩ or steam them and enjoy their mild taste Рbut for the best cooking method, see below.
Steam the broccoli

Steaming broccoli is by far the best method of preparing it.

The Journal of Zhejiang University Science B published on 2009 a study that checked the effects of 5 cooking methods on the nutrients and health-promoting compounds of broccoli. The cooking methods that were investigated were steaming, microwaving, boiling, stir-frying and stir-frying followed by boiling.

The scientists found that all cooking methods, except of steaming, caused significant losses of chlorophyll, vitamin C, glucosinolates, soluble proteins and soluble sugars. The study concluded that steaming appears to be the best cooking method in retaining the nutrients in cooking broccoli.

A 2008 study published in the Journal of Agriculture and Chemistry showed that steaming broccoli is by far the best method of preparing it. It’s the only method that preserves, as well as increases its cancer-fighting potential. On the other hand, boiling and frying broccoli have been found the most damaging to the broccoli’s health effects.

A research study from 2012 compared between regular cooking, microwave cooking and steaming broccoli and found that steaming broccoli for up to five minutes is the best way to preserve the enzyme myrosinase.

The enzyme myrosinase, which is found in broccoli, is essential for the formation of sulforaphane. If you destroy this enzyme while over-cooking broccoli, you also damage the anti-cancer properties of this vegetable.

If you do like your greens prepared in other ways and would like a break from steaming, not all is lost. A medical study from 2010 revealed that adding some spice to your broccoli enhances the anti-cancer properties. To get this effect, spice up your broccoli with mustard, horseradish, wasabi or chilies. So don’t shy away from all those green and red chilies, and enjoy a hot meal that will preserve broccoli’s goodness. 

How to Select Broccoli

When selecting your broccoli, go for the veges with dark green, purplish-green or bluish-green florets. They contain more beta-carotene compared to their pale green or yellowish-green counterparts.