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Broccoli nutrition facts

Broccoli is rich in phyto-nutrients that help protect men from prostate cancer and stroke...exciting news for men!  This flower vegetable is unique for its notable nutrient qualities, disease prevention and health promoting properties.

Botanically; it belongs to the cruciferous family of vegetables which also include cauliflower, brussel sprouts, cabbage, arugala etc... And know scientifically as Brassica oleracea var. italica.

Technically, broccolis are differentiated in to two main types according to their appearance, as heading and sprouting.  Heading variety forms large, solid head, whereas sprouting types forms many small heads or florets. This cool season crop demands fertile rich and well drained soil to flourish.

Broccoli head	Young broccoli head in the field

Mature plant bears about 4-10 inches wide, dark green to purple color flower head depending up on the cultivar type. Central thick stalk measures about 6- 10 inches in height. Both thick stalk and fleshy flower heads are edible.

Health benefits of broccoli

• Broccoli is very low in calories, provides just 34 cal per 100g. But, it is rich in dietary fiber, minerals, vitamins and anti-oxidants that have proven health benefits.

• Fresh Broccoli is a storehouse of many phyto-nutrients such as thiocyanates, indoles, sulforaphae, isothiocyanates and flavonoids like beta carotene cryptoxanthin, lutein and zeaxanthin.  Studies have shown that these compounds by modifying positive signalling at molecular receptor levels help protect from prostate, colon, urinary bladder, pancreatic and breast cancers.

• Fresh broccoli is exceptionally rich source of vitamin-C. Provides 150% of RDA per 100 g. Vitamin C is a powerful natural anti-oxidant and immune modulator, helps fight against flu causing viruses.

• Broccoli contains very good amounts of another anti-oxidant vitamin, vitamin-A.  Along with other pro-vitamins like beta carotene, alpha carotene, zeaxanthin, it helps maintain integrity of skin and mucus membranes. Vitamin A is also required for vision and helps prevent from macular degeneration of retina in the elderly population.

• It is also a good source of minerals like calcium, manganese, iron, magnesium, selenium, zinc and phosphorus.

• Fresh broccoli heads are an excellent source of folates; contains about 63 mcg/100g (Provides 16% of RDA). Studies have shown that consumption of fresh vegetables and fruits rich in folates during pre-conception and pregnancy helps prevent neural tube defects in the offspring.

• Broccoli leaves (tops) are an excellent source of carotenoids and vitamin A; (provide 16000 IU of vitamin A per 100 g) contain these compounds several times more than in the roots.

• This flower vegetable is also rich source of other vitamin-K and B-complex group of vitamins like Niacin (vit B-3), pantothenic acid (vit.B-5), pyridoxine (vit.B-6) and riboflavin. The flower heads also have some amount omega-3 fatty acids.

Selection and storage

Fresh broccolis are available year around. In the store, choose fresh, bright, compact, firm textured flower heads with rich flavor. Avoid those with over matured featuring yellow flower buds, excessive branches and hollow stem. Whenever possible, go for organic farm products to get maximum health benefits.

Once at home, rinse flower heads by dipping it upside down in salt water for up to 30 minutes and then clean in running cold water before use in order to remove any pesticide residues and dust.  Broccoli greens should also be treated in the same way as you do in washing any other greens like spinach.

Whenever possible, eat broccoli while they are fresh.  Otherwise, it can be placed in the refrigerator wraped in a zip pouch where it may keep well for a few days.

Culinary uses

Both fleshy flower heads, stalks and leaves are edible. Broccoli sections are being used in varieties of delicacies. Tough stalks and thcik leaves are trimmed using paring knife.

• Broccoli may be eaten raw or as salad to gain its maximum nutrients.

• Although boiling and microwaving has been shown to reduce the levels of vitamin C, folates and some anti-cancer compounds in broccoli, other preparation methods such as mild steaming and mild frying have been shown not to reduce the composition of these compounds.

Safety profile

Like other members of the cruciferous family, broccoli may contain goitrogens which may cause swelling of thyroid gland and therefore, should be avoided in individuals with thyroid dysfunction. However, it may be used liberally in healthy person.

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