Your parents knew what was up when they told you to eat your broccoli. This verdant vegetable is a powerhouse of nutrients. It’s reputed to help digestion, the cardiovascular system and the immune system, and have anti-inflammatory properties and even cancer-risk benefits. Plus, broccoli is low in sodium and calories, at about 31 per serving. It’s also a fat-free vegetable.
Broccoli has an impressive nutritional profile. It contains both soluble and insoluble fiber, for which your digestive system will thank you. It’s also packed with vitamins, minerals, phytochemicals and antioxidants. Broccoli is rich in vitamin C, vitamin A, vitamin K, calcium and potassium. It’s also a good way to get some B vitamins, vitamin E, magnesium, phosphorus and even a little zinc and iron. Phytochemical glucobrassicin, carotenoids lutein, zeaxanthin and beta-carotene and flavonoid kaempferol are good for your immune system.
Here are the nutrition facts for broccoli, according to the U.S. Food and Drug Administration, which regulates food labeling through the National Labeling and Education Act:
Broccoli Amazing Health Benefits Tips, Nutrition Facts
Broccoli for a healthy heart:
Broccoli health benefits include it being good for the heart. It contains fibres, fatty acids and vitamins that regulate the blood pressure in the body and reduces bad cholesterol. Broccoli can protect the blood vessels from damages and regulate blood pressure that can prevent heart attack and stroke.
Healthy nervous system
Potassium is essential to maintain a healthy nervous system. There is high amount of potassium in broccoli that provides health to the nervous system and also helps proper functioning of brain.
Great source of fibre
Broccoli nutritional benefits are many and one of them its its capability to aid in dieting. It is a great source of fibre, and is one of the perfect vegetable that will aid in weight loss. It contains both soluble and insoluble fibres that prevents constipation and maintains blood sugar. A cup of broccoli contains the essential amount of protein need for a healthy diet.
Broccoli can provide eye health as it contains vitamin A which helps the retina to absorb light and provide proper vision. Broccoli also contains cancer prevention properties that prevents cataract which is an age related health problem.
Regulates blood pressure
Broccoli is rich in fibre, magnesium, calcium, potassium and omega 3 fatty acids which reduces the blood cholesterol level. In addition to this, broccoli allows the blood to flow through the blood vessels in a proper manner that reduces blood pressure.
This is the process of eliminating the toxic and wastes from the body. Ffew vegetables and fruits have this property, broccoli is one among them. Broccoli contains glucoraphanin, gluconasturtiin and glucobrassicin which are special nutrients that help to detoxify the waste components from the body.
Broccoli is a good source of calcium and can provide calcium that is needed for a person more than dairy products can. It also helps in preventing osteoporosis. Osteoporosis is very common in women during pregnancy or after pregnancy due to lack of calcium. In order to prevent this, they consume tablets or calcium supplements but the natural way to prevent the deficiency of calcium is to consume broccoli regularly.
Broccoli for Cholesterol
A study has shown that people with mild to moderate LDL cholesterol levels who drank a broccoli and cauliflower juice had a reduction in LDL cholesterol levels.
Broccoli for Ulcers
Sulforaphane in broccoli could also be effective in the prevention and elimination of the bacterium Helicobacter pylori, often attributed to causing stomach ulcers along with other stomach ailments, including gastritis, esophagitis, and acid indigestion. Even strains of bacteria which have been found resistant to antibiotics were effectively reduced in the presence of broccoli.
Broccoli for Eyesight
Broccoli also offers a substantial amount of lutein, which can help preserve vision by preventing the development of age-related macular degeneration, as this carotenoid is concentrated in the retina, where it acts to protect it from damage.
Nutrients in Broccoli
Though low in calories, broccoli is among the most nutrient-dense foods. Broccoli is a fantastic source of vitamins C, K and A, as well as fiber and folic acid. It’s a very good source of potassium, phosphorus, magnesium, and vitamins E and B6. In addition, it contains glucosinolates, phyto-chemicals with powerful anticancer properties.
History of Broccoli
Broccoli ‘s been around for at least 2,000 years and originated from a wild cabbage native to Europe. It was improved upon by the Romans and is currently cultivated across the world. Broccoli was introduced to the United States in colonial times and made popular by Italian immigrants.
The United States, Canada, Mexico, Hong Kong and Japan are the major broccoli producers. Ninety percent of the broccoli cultivated in the United States originates from California’s Salinas Valley and Santa Maria. During winter, it comes from Texas, Florida, Arizona and Washington.
Broccoli contains glucoraphanin, which the body processes into the anti-cancer compound sulforaphane. This compound rids the body of H. pylori, a bacterium found to highly increase the risk of gastric cancer. Furthermore, broccoli contains indole-3-carbinol, a powerful antioxidant compound and anti-carcinogen found to not only hinder the growth of breast, cervical and prostate cancer, but also boosts liver function.
Broccoli shares these cancer fighting, immune boosting properties with other cruciferous vegetables such as cauliflower, Brussels sprouts and cabbage.
Like many whole foods, broccoli is packed with soluble fiber that draws cholesterol out of your body.
Reducing Allergy Reaction and Inflammation
Broccoli is a particularly rich source of kaempferol and isothiocyanates, both anti-inflammatory phyto nutrients. Research has shown the ability of kaempferol to lessen the impact of allergy-related substances on our body. Broccoli even has significant amounts of omega 3 fatty acids, which are well know as an anti-inflammatory.
Of all the cruciferous vegetables, broccoli stands out as the most concentrated source of vitamin C, plus the flavonoids necessary for vitamin C to recycle effectively. Also concentrated in broccoli are the carotenoids lutein, zeaxanthin and beta-carotene, other powerful antioxidants.
Broccoli contains high levels of both calcium and vitamin K, both of which are important for bone health and prevention of osteoporosis.
Glucoraphanin, gluconasturtiin and glucobrassicin are special phytonutrients that support all steps in the body’s detox process, including activation, neutralization and elimination of unwanted contaminants. These three are in the perfect combination in broccoli. Broccoli also contains isothiocyanates (which you read about in inflammation) which help control the detox process at a genetic level.
Broccoli is a smart carb and is high in fiber, which aids in digestion, prevents constipation, maintains low blood sugar, and curbs overeating. Furthermore, a cup of broccoli has as much protein as a cup of rice or corn with half the calories.
Alkalizes Your Body
Like many vegetables, broccoli helps keep your whole body less acidic, which has a host of health benefits. Read the dangers of an over acid body at: Balance Your Body.
1 medium stalk (raw)
(5.3 oz / 148 g)
Calories from Fat 0
*Percent Daily Values (%DV) are based on a 2,000 calorie diet.
Amt per Serving %DV* Amt per Serving %DV*
Total Fat 0.5g 1% Total Carbohydrate 8g 3%
Cholesterol 0mg 0% Dietary Fiber 3g 12%
Sodium 80mg 3% Sugars 2g
Potassium 460mg 13% Protein 4g
Vitamin A 6% Calcium 6%
Broccoli Skin Benefits
Broccoli basically belongs to the family of green leafy vegetables like cabbage, spinach and Brussels sprouts whose stalks and large flower heads are edible. The plant grows up to a height of around 1 ½ to 2 ½ feet and somewhat resembles a cauliflower. The large flower heads are arranged in a tree like manner on branches sprouting from a thick stalk and are generally green in color, often with a purple tinge.
Broccoli Benefits: Skin
Like other green veggies, broccoli can do wonders for your skin because of the presence of dietary fiber, vitamins, minerals and antioxidants. Thus, it is beneficial to our skin in many ways.
Maintains Skin Health
Broccoli is rich in antioxidants such as vitamins C and E. Vitamin C stimulates collagen production, thus keeping your skin healthy whereas vitamin A protects your skin cell membranes and prevents ultraviolet radiation damage.
Promotes Skin Regeneration and Repair
Broccoli contains a substance called glucoraphanin which gets converted into sulforaphane resulting in healthy skin and repairing of skin damage. Thus, eating broccoli renews your skin more quickly and gives your complexion a beautiful natural glow.
As you know, vitamin C has antioxidant properties that fight the free radicals, thus preventing them from causing damage to the skin. Free radicals are responsible for causing skin problems and accelerating skin ageing. By eliminating free radicals, vitamin C prevents skin ageing, thereby reducing the appearance of fine lines, wrinkles and pigmentation. Eating broccoli is beneficial in this regard. Besides, it contains beta carotene, vitamin E and vitamin B complex that impart natural glow and keep your skin young.
This cruciferous veggie is more effective than sunscreen in protecting your skin from UV radiation. This is due to the fact that sunscreen absorbs UV radiation and prevents it from penetrating the skin whereas broccoli extract when applied topically gets directly absorbed into the cells of the skin by producing a matrix of protective enzymes that defend against damage from UV exposure. This can be attributed to the presence of a chemical substance called sulforaphane which reduces skin redness and inflammation caused by exposure to ultraviolet radiation. Thus, it is far better than conventional sunscreens.
Protection from Skin Cancer
Repeated sunburns increase the risk of skin cancer. As stated earlier, sulforaphane in broccoli provides protection against UV radiation by controlling the redness medically known as erythema. In this way, it significantly reduces the risk of skin cancer.
Improves Skin Immune System
Vitamin C, beta-carotene and other vitamins and minerals such as selenium, copper, zinc, and phosphorus present in dark green vegetables like broccoli can greatly improve your skin immune system, thus protecting you from various skin infections. Vitamins A and K, omega-3 fatty acids, amino acids and folate, on the other hand, add glamour and shine to your skin.
Broccoli Benefits: Hair
As you know, healthy hair requires certain vital nutrients like Vitamin A, vitamin C, vitamin E, vitamin B5, vitamin B12, iron, niacin, zinc, sulfur, silica and germanium to be delivered to the hair follicles. Dark green leafy vegetables like broccoli are super food for hair and their consumption strengthens the hair at the roots. Some of the benefits of broccoli for hair are as follows.
Promotes Hair Growth
Broccoli contains vitamin A, vitamin C and calcium which promote hair growth. Vitamins A and C stimulate the production of sebum, an oil based secretion that acts as a natural moisturizer and conditioner for scalp and hair whereas calcium strengthens the hair follicles.
Strengthens the Hair Follicles
Broccoli seed oil extracted from the seeds of broccoli is particularly beneficial for hair and skin. This natural oil is packed with hair-nourishing vitamins like vitamin C and vitamin B6 that make your hair strong and silky smooth, while eliminating hair frizz.
Combats Hair Loss
The antioxidants in broccoli seed oil, particularly vitamin C prevent hair loss by eliminating the free radicals, thus contributing to healthier and thicker hair. B vitamins such as vitamin B6 help in reducing stress, a factor that can contribute to hair loss. These vitamins support mental and physical health which in turn supports a healthy hair system. In addition to these, broccoli contains a powerful substance that can inhibit dihydrotesterone or DHT which is closely related to hair loss and thinning.
Imparts Luster and Sheen
Broccoli seed oil contains a unique fatty acid composition that is similar to silicone found in shampoos which is responsible for imparting shine to your hair. Also known as erucic acid, this omega-9 fatty acid gives your hair a smooth natural sheen without leaving residue of harmful detergents or chemicals in your hair follicles. Thus, it has an advantage over commercial shampoos and conditioners in this respect.
The health benefits of broccoli cannot be ignored. In addition to the skin and hair benefits here are the broccoli health benefits!
Researchers have proven that broccoli can prevent cancer. Broccoli has certain properties that can remove estrogens that cause cancer from the body. It has anti carcinogenic properties that prevents cancer. Broccoli is highly suitable to prevent breast and uterus cancer.
Highly nutritious food
Broccoli is a good source of nutrients like fiber, vitamin c, vitamin a, beta carotene etc. Broccoli is also rich in minerals and contains potassium, magnesium, manganese which are necessary for a healthy body. When it is consumed by pregnant women, it provides them with nutrients and prevents the problem of constipation. A cup of broccoli also boosts the immunity system
Broccoli contains glucoraphanin that can regenerate the skin when the skin is prone to sun damage. It also contains beta carotene, vitamin E, vitamin B complex that helps the skin by giving it a glow keeping the skin young.
Probably the most publicized health benefit of broccoli is its possible ability to help prevent cancer. The American Cancer Society notes broccoli’s isothiocyanates, including sulforaphane and indole-3-carbinol. These chemicals boost detoxifying enzymes and act as antioxidants, reducing oxidative stress. They also may affect estrogen levels, which can help with breast cancer risk.
Broccoli has been primarily linked to reducing the risk of prostate, colon, bladder, and ovarian cancers.
The soluble fiber in broccoli binds with bile acids in the digestive tract, making them easier to be excreted and thus drawing out cholesterol.
Phytonutrients glucoraphanin, gluconasturtiin and glucobrassicin exist in a terrific trio in broccoli. Together, they aid all steps of the body’s detoxification process, from activation to neutralization to elimination of contaminants. Plus, isothiocyanates help regulate detoxification at a genetic level.
In addition to reducing cholesterol, broccoli can aid in heart health through helping to keep blood vessels strong and helping to regulate stroke- and heart attack-causing properties. Broccoli contains sulforaphane, an anti-inflammatory that may be able to prevent or reverse damage to blood vessel linings caused by chronic blood sugar problems. And the vegetable’s B-complex vitamins can help regulate or reduce excessive homocysteine. Excess homocysteine increases the risk of stroke, heart attack, and atherosclerosis.
The carotenoids lutein and zeaxanthin are very important in maintaining healthy eyes, and broccoli contains them in significant amounts. These carotenoids may help protect against macular degeneration and cataracts.
Few things help our digestion as well as fiber — and with nearly 1 gram of fiber per 10 calories, broccoli is full of this good stuff. Fiber helps keep you regular and helps maintain healthy bacteria levels in the intestines.
Broccoli also aids in digestion by helping to keep your stomach lining healthy. The sulforaphane in broccoli helps keep the stomach bacteria Helicobacter pylori from becoming overgrown or clinging too strongly to the stomach wall. Broccoli sprouts are especially good at helping in this way.
Inflammation is a necessary part of the body’s autoimmune response, but when it becomes excessive it can cause problems. Excessive inflammation has been linked to cancer, heart disease, osteoarthritis, rheumatoid arthritis and other ailments. Broccoli is a great anti-inflammatory. Isothiocyanates help regulate inflammation. Broccoli’s omega-3 fatty acids also help with this.
Furthermore, the flavonoid kaempferol lessens the impact of allergens, especially in the digestive tract, which can reduce chronic inflammation.
In general, broccoli is safe to eat and any side effects are not serious. The most common side effect is gas or bowel irritation, caused by broccoli’s high amounts of fiber.
People taking blood-thinning medications should not eat more than two cups of broccoli per day, since broccoli may interfere with the medication’s effectiveness. Those with hypothyroidism should also limit their intake of broccoli.
Which is more nutritious?
The way that you eat broccoli can affect the amount of nutrients you get, and which ones. People looking to broccoli for its anti-cancer benefits will want to be sure not to cook it too long. Overcooking and boiling — such as when broccoli is in soup — can undermine the effects of broccoli’s good, cancer-fighting enzymes.
Raw broccoli maintains all of its nutrients, but it is also more likely to irritate your bowels and cause gas.
The healthiest way to cook broccoli is by steaming it lightly. It is fine to chop broccoli or to slice it lengthwise. Then, steam it for two or three minutes in a steamer pot with about 2 inches of water at about 212 degrees F (100 C) or lower.
Great for your hair
Broccoli is full of Vitamin A, Vitamin C, and calcium–all of which promote healthy hair. Calcium strengthens your hair follicles, and the vitamins stimulate the production of sebum, which is a natural moisturizer and conditioner for your hair. This means that more broccoli means stronger and shinier hair. In addition, the vitamin C also combats hair loss by eliminating free radicals.
Your skin healthier and keeps in looking young
Broccoli can help regenerate your skin due to containing glucoraphanin–an organic compound that is unique to broccoli and cauliflower. Basically, it can regenerate sun-damaged skin. Furthermore, the vitamin B, vitamin E, and beta carotene help the skin to glow and look youthful. Now that’s a benefit I can get behind.
Used as a sunscreen
Strangely enough, broccoli can also be used as protection against the sun’s harmful UV rays, but not by eating it. Research has shown that applying broccoli extract directly to the skin will work as a kind of sunscreen.
Reduce the risk of cancer
If its beauty benefits weren’t enough to convince you to eat it, maybe reducing the risk of cancer will. Broccoli contains an enzyme called myrosinase that changes the sulfur-based chemicals (glucosinolates) in the vegetable into another type of chemical (isothiocyanates), which have anti-cancer properties. However, if overcooked, the broccoli will lose some of its benefits, so remember to only lightly steam.
Help you detox
Very few vegetables have the ability to actively aid in detoxification, but broccoli is one of them. It contains three nutrients by the names of glucoraphanin, gluconasturtiin and glucobrassicin, which detoxify the waste within your body.
Aids in weight loss
Broccoli is an incredibly healthy source of fiber, which makes it perfect for weight loss. Because it contains both soluble and insoluble fiber, it helps to prevent constipation and maintain a healthy blood sugar level.
Help prevent osteoporosis
Broccoli is rich in calcium (containing even more than dairy products!) and vitamin K–both of which are essential for good bone health. As such, it’s a great preventative of osteoporosis, including the kind that develops during pregnancy. Rather than taking calcium supplements, it’s far healthier to go the natural route by eating plenty of broccoli.
Anti-inflammatory and can reduce allergic reactions
Broccoli contains both kaempferol and isothiocyanates, which are anti-inflammatory nutrients. It’s also a rich source of omega-3 fatty acids that also act as anti inflammatories. Studies have also shown that kaempferol can lessen the impact of allergens on the body.
Helps to maintain healthy vision
The aforementioned Vitamin A within broccoli helps your retinas to absorb light and thus maintain proper vision. Its cancer prevention properties that we have already discussed also help to prevent cataracts later in life.
And a powerful one at that. It has the strongest concentration of Vitamin C out of all the cruciferous vegetables. In addition, it also contains other strong antioxidants such as carotenoids lutein, zeaxanthin and beta-carotene. But why is it so important to ingest antioxidants? They have been proven to assist in preventing a wide range of diseases such as cancer and alzheimer’s. They do this primarily through maintaining low levels of free radicals in your system which are often attributed to aiding in disease.
Broccoli is slightly more bitter in flavour than cauliflower, but often cooked the same way and even eaten raw. The green stems and flower heads are rich in minerals, vitamins and fibre.
Plant seeds in compost-enriched soil, sowing them from February to June in hot climates, or in any cooler months. Plant nasturtiums around to keep aphids away.
Grow for about 10 weeks. After picking the main flower head, small, tasty side shoots continue to grow for several weeks, so keep picking to promote new growth.
To grow the substantial flower-bud heads sold in the supermarket as broccoli, you need to select varieties of calabrese, also called green sprouting. “Romanesco” has pale green, pointed heads and buds; and there is purple-sprouting broccoli, where the leafy shoot tops and small bud clusters are eaten.
Broccoli is sown in spring, or in summer and autumn in mild areas for use in late autumn, winter and early spring. Some varieties have greater heat tolerance.
Like all brassicas, they need a minimum soil pH of 6; add lime if needed. Do not grow them on newly manured ground; instead, dress soil before sowing or planting with a high-nitrogen fertilizer.
Sowing and Planting
Broccoli does not like being transplanted; sow it in in situ in succession (or as directed on the packet), 2-3 seeds together every 15cm (6in), in rows 30cm (12in) apart, and thin to the strongest seedling. You can sow broccoli in a seedbed or in modules in a cold frame; plant out from summer or autumn, 60cm (2ft) apart each way. Plant them deeply and water well until established.
Grow the first sowings of broccoli under protection if this is necessary in spring. Do not let plants dry out; water generously as the flowerheads are forming. Broccoli is vulnerable to winter wind damage, so earth up stems and stake tall plants in autumn. You may need to net against bird damage.
The first and largest flowerheads of broccoli will be ready to cut after 11-16 weeks; if you need then feed with a high-nitrogen fertilizer, a second crop of smaller sideshoots will develop. Wash heads well as creepy-crawlies often lurk in the creases. Harvest sprouting broccoli from late winter onwards; pick shoots regularly to encourage more.
Magnificent Benefits Of Broccoli Nutrition For Health
Broccoli is one of vegetable that is most beneficial for health because it contains complete nutrition. Broccoli nutrition such as potassium, has benefits to help keep our nerves system working properly. The biggest broccoli health benefits is to help prevent cancer, even there are still many benefits that we can get from it. By the way, do you know how many calories in broccoli ? Because, broccoli is one of low calories vegetables in the world. In every 100g broccoli contain only 31 calories.
Broccoli contains phytonutrients (a group of compounds that may help prevent chronic diseases, such as heart disease and diabetes).
It is a natural wonder-drug for many types of cancer, including breast cancer, cancer of uterus, prostrate cancer, cancers of internal organs like lungs, colon, liver, kidneys and cancer of intestines.
Broccoli is also a good source of vitamins A and C antioxidants that protect your body's cells from damage.
The presence of sulphur and certain amino acids make broccoli a very good detoxifier. It helps remove free radicals and toxins like uric acid from the body.
Broccoli also has as much calcium as milk, and is therefore an important source of nutrition for those who are suffering from calcium deficiencies.
Being rich in fiber, this will also keep away constipation which is very common during pregnancy.
Broccoli has vitamin B complex and vitamin E (the one that gives shine to our skin, hair etc. and revives skin tissues).
Anemia is directly related to lack of iron and certain proteins. Broccoli is rich in both of these and hence forms an excellent remedy for anemia. Eat them and blush!!
It is also useful in other diseases.For example:
1. Weight reduction
4. Prevents alzheimer's disease
5. High Blood Pressure
Nutritive Values : Per 100 gm(Broccoli)
Vitamin A 3,500 I.U.
Vitamin B 10 mg
Niacin 1.1 mg
Vitamin C 118 mg
Iron 1.3 mg
Phosphorus 76 mg
Potassium 270 mg
Carbohydrates 5.5 gm
Protein 3.3 gm
Eating Tips: Heavy cooking and processing destroy some of the anti oxidants and phytochemicals such as indoles and glutathione. Eating raw or lightly cooked (as in a microwave or stir-fried).
To reduce its gas production, one should eat broccoli with ginger or garlic.
The proven wonders of broccoli
Broccoli contains a substantial amount of nutrients that are extremely good for health including vitamins A, C, folic acid, fiber and calcium. This cruciferous vegetable has also become popular because of its ability to offer the following health benefits:
Prevents cancer. Broccoli is rich in glucoraphanin which can be processed by the human body into a kind of compound capable of preventing cancer. It works by eliminating H. pylori from a human body which is known as a bacterium that triggers gastric cancer. The vegetable is also rich in indole-3-carbinol which is an extremely powerful antioxidant. Anti-carcinogen properties are also present in broccoli and these are effective in hindering the development of prostate, cervical and breast cancer while also improving liver health.
Maintains a healthier nervous system. This can be attributed to its high potassium content. This works not only in maintaining a healthier nervous system but also in allowing the human brain to function optimally. It also works in promoting the regular growth of muscles.
Regulates blood pressure. This is possible because of the presence of magnesium, calcium and potassium in broccoli.
Reduces cholesterol. The vegetable contains a huge amount of soluble fiber which is proven to be effective in drawing out cholesterol from the body.
A great addition to your diet. For those who are dieting, broccoli can be a perfect addition to their diet plans. This is rich in fiber which prevents digestive problems and constipation, curbs overeating and maintains a lower and healthier level of blood sugar.
Understanding the possible health risks of broccoli
Broccoli; however, also comes with components that are harmful to the body so everyone is still advised to watch their intake of it. For those who are taking blood thinning medications, the excessive intake of broccoli is not a wise move since it may interfere with the medications, thereby increasing their risk of suffering from stroke. Eating over one to two cups of broccoli a day may also increase the chances of dealing with kidney stones.
It should also be noted that the manner through which the vegetable is cooked can impact its ability to provide the right level of nutrition. Eating raw broccoli is the best way to get all its offered nutrients. Cooking it using a low cooking and steaming temperature for approximately five minutes also works in retaining its nutrients.
Broccoli belongs to a family of vegetables called cruciferous vegetables and its close relatives include brussel sprouts, cauliflower, and cabbage. Broccoli is high in sulforophane, a sulfur-containing compound present in cruciferous vegetables. Sulforophane has anti-cancer properties and may promote the elimination of potential carcinogens from the body. Studies suggest that a diet rich in cruciferous vegetables may reduce the risk of some cancers, especially stomach and lung cancers.
As if that's not enough, a cup of cooked broccoli offers as much vitamin C as an orange, and is very rich in beta-carotene. Broccoli contains vitamins B1, B2, B3, B6, iron, magnesium, potassium, and zinc too. It is also high in fiber and low in calories.
Broccoli nutrients provide many health benefits. It is a great source of vitamins K, A, and C, in addition to fiber, potassium, folate, and lutein.
Vitamin K – essential for the functioning of many proteins involved in blood clotting
Vitamin A – helps vision and is required for the immune system and production of red blood cells.
Vitamin C – builds collagen, which forms body tissue and bone, and helps cuts and wounds heal. Vitamin C is a powerful antioxidant and protects the body from damaging free radicals.
Fiber – diets high in fiber promote digestive health. A high fiber intake can also help lower cholesterol.
Potassium – a mineral and electrolyte that is essential for the function of nerves and heart contraction.
Folate – is necessary for the production and maintenance of new cells in the body.
Lutein - may slow progression of age-related macular degeneration and cataracts.
By including broccoli in your diet regularly you may reduce and prevent ailments like cancer, diabetes, heart disease, high blood pressure and it may help lower blood cholesterol.
broccoli casserole Cooking with Broccoli
Cooking methods can impact the nutrient content and health benefits of broccoli. Boiling can leach up to 90% of the valuable nutrients from broccoli, while steaming, roasting, stir-frying, and microwaving tends to preserve the nutrients.
History of Broccoli
Broccoli was developed from wild cabbage during Roman times, and was enjoyed immensely by the Romans. Broccoli was introduced to the United States during colonial times, but did not gain popularity until the 1920’s.
Did you know?
Broccoli gets its name from the Italian word “broccolo”, which means “cabbage sprout”.
Looking for a new way to enjoy broccoli? Try roasting it! Place fresh broccoli on a metal sheet lined with aluminum foil and spray with cooking spray. Sprinkle a pinch of salt and some Parmesan cheese. Roast the broccoli at 450 degrees for 15 minutes. The broccoli will have a deliciously nutty taste that will have you craving more!
To keep your broccoli fresh and crisp, store it in your vegetable crisper, unwashed in a perforated bag, and try to use within a few days.
Enjoy the health benefits of broccoli by preparing and eating broccoli recipes.
Beef with Broccoli
Total Preparation Time: less than 15 minutes Number of Servings: 4
Actual Cooking Time:15 to 30 minutes Source: Cook Book
Food Groups: Meat & Beans, Vegetables
Meal Type: Dinner Entrée
Special Features: Quick to Prepare (under 30 minutes)
This dish tastes as good as it sounds.
1/2 pound Beef, cut into very thin slices (about 2 inches wide)
1 teaspoon Cornstarch
1 tablespoon Soy sauce
1 clove Garlic, minced
3-4 slices peeled fresh Ginger (about the size of a quarter), minced
1 teaspoon Sherry
3 tablespoons Oil (divided)
1 pound Broccoli, cut into small pieces
2 tablespoons Water
1 teaspoon Cornstarch
1 teaspoon Sugar
1 teaspoon Water
2 teaspoon Soy sauce
Marinate beef slices for 30-60 minutes. Break broccoli heads into 1 inch pieces and cut stems into thin slivers; set aside.
Heat 2 tablespoons oil in wok until very hot, then stir-fry beef until it is medium rare. Remove and set aside.
Heat 1 tablespoon oil until very hot, then stir-fry broccoli 1 minute. Add 2 tablespoons water, cover, and simmer 5 minutes or until the stems are tender. Add the beef and gravy mixture. Cook until the sauce thickens.
Total Fat: 17 g
Saturated Fat: 2 g
Polyunsaturated Fat: 4 g
Sodium: 485 mg
Carbohydrates: 9 g
Protein: 24 g
Fiber: 3.5 g
Calcium: 46 mg
Choose a lean cut of beef, use a non-stick wok and one-half to one-third of the oil to reduce the fat in this dish.
Cut the beef across the grain. It is easier to cut if it's partially frozen.
Don't overcook the meat or it will be tough. The broccoli stays bright green because it is stir fried.
For a more Oriental flavor, add 1-2 tablespoons bottled oyster sauce to the gravy.
Broccoli and Roasted Red Pepper Pasta
This dish is filling, tasty and low in fat!
2 red bell Peppers
1 teaspoon balsamic Vinegar
1 pinch crushed red Pepper flakes
Sea Salt to taste
Freshly ground black Pepper to taste
2 cups Broccoli florets
12 ounces Penne or other sturdy pasta
Olive oil cooking spray
1 tablespoon chopped fresh Garlic
2 vine-ripened Tomatoes, seeded and diced
2 teaspoons dried Basil
4 tablespoons freshly grated Parmesan cheese
Preheat the broiler. Place peppers on a broiling pan. Broil, turning frequently, until skins blister and turn black. Transfer the peppers to a bowl, cover with plastic wrap and set aside for 10 minutes.
To peel peppers, place under cool running water and peel away blistered skins. Slice open and wash out seeds. Place the peppers in a food processor or blender; add balsamic vinegar, crushed red pepper flakes, salt and pepper. Puree until smooth.
Bring a large pot of salted water to a boil. Add broccoli florets and cook for 1 minute. Scoop out the broccoli with a slotted spoon and set aside. Bring the water back to a boil. Cook pasta until al dente, about 8 minutes.
Meanwhile, spray a large skillet with cooking spray and place over medium-low heat. Add garlic. Cook, stirring, for 30 seconds. Stir in tomatoes and increase the heat to medium. When the tomatoes begin to simmer, stir in pepper puree and broccoli; cook for 2 minutes. Stir in basil and remove from the heat.
Drain the pasta and add to the skillet, stirring to coat.
Spoon into shallow bowls and garnish each with 1 tablespoon grated Parmesan.
Total Fat: 3 g
Saturated Fat: 1 g
Polyunsaturated Fat: 1 g
Sodium: 261 mg
Carbohydrates: 74 g
Protein: 16 g
Fiber: 6 g
Vitamin A: 458 RE
Vitamin C: 167 mg
Calcium: 130 mg
Iron: 4 mg
Broccoli contains a variety of beneficial minerals including iron, calcium, and potassium. For people who do not consume milk, broccoli provides about 4 percent of calcium recommended daily requirement. Broccoli also contains vitamins A and C, as we know that Vitamin C helps the immune system to stay strong and healthy. For more information you can read broccoli nutrition facts below.
Research conducted the Royal Pharmaceutical Society in the UK proves that among other vegetables, broccoli has most powerful anti-acetylcholinesterase. The ability of broccoli inhibit brain damage caused by the enzyme acetylcholinesterase is even very similar to the efficacy of drugs given to people with Alzheimer's. With notes, broccoli was not cooked too long, so that the nutrients in it are still intact.
Broccoli Nutrition Facts
The highest broccoli nutrition is vitamin C, that meet 149% from our daily needs in every 100gr. There are also several amounts of minerals such as calcium, copper, iron, magnesium etc. Broccoli also good source of vitamin K, in every 100 gr of fresh broccoli, contain 101.6 µg of vitamin K. This mean, it's meets the daily requirement by 85%. Below you can read broccoli (Brassica oleracea var. italica) nutritional value per 100 gr servings according to USDA Nutrients database.
Energy : 34 Kcal
Carbohydrates : 6.64 g
Protein : 2.82 g
Total Fat : 0.37 g
Cholesterol : 0 mg
Dietary Fiber : 2.60 g
Total sugars : 1.70 g
Water : 89.30 g
Folates : 63 µg
Niacin : 0.639 mg
Riboflavin : 0.117 mg
Thiamin : 0.071 mg
Vitamin A : 623 IU
Vitamin B6 (Pyridoxine) : 0.175 mg
Vitamin C : 89.2 mg
Vitamin E (alpha-tocopherol) : 0.78 mg
Vitamin K : 101.6 µg
Calcium : 47 mg
Iron : 0.73 mg
Magnesium : 21 mg
Potassium : 316 mg
Phosphorus : 66 mg
Sodium : 33 mg
Zinc : 0.41 mg
Carotene-ß : 361 µg
Crypto-xanthin-ß : 1 µg
Lutein-zeaxanthin : 1403 µg
Saturated fatty acids : 0.039 g
Monounsaturated fatty acids : 0.011
Polyunsaturated fatty acids : 0.038 mg
Cholesterol : 0
Tips for Use:
If you are interested in lowering cholesterol, the fiber-related components in broccoli do a better job of binding together with bile acids in your digestive tract when they’ve been steamed. When this binding process takes place, it’s easier for bile acids to be excreted, and the result is a lowering of your cholesterol levels. Raw broccoli has slightly less effect on cholesterol but more in other areas.
Avoid overcooking broccoli as about half of its beneficial substances may be destroyed in the process. Also, microwaving is thought to remove valuable nutrients from broccoli.
Light steaming is best. Steam the broccoli for just a couple of minutes, until it turns bright green. Stop cooking while it still has a bit of firmness to it.
Add broccoli and cauliflower to soups and stews.
Eat broccoli or cauliflower raw or lightly steamed with dip or pour an Olive Oil Lemon Dressing over it.
Chop lightly steamed broccoli and cauliflower and add to a pasta salad.
Toss pasta with olive oil, pine nuts and steamed broccoli florets. Add salt and pepper to taste.
Purée cooked broccoli and cauliflower, then combine with seasonings of your choice to make.
Cancer: Broccoli may prove to be a natural wonder-drug for many types of cancer, including breast cancer, cancer of uterus, prostrate cancer, cancers of internal organs like lungs, colon, liver, kidneys etc. and cancer of intestines. But it is particularly good for breast cancer and uterus cancer, as it removes extra estrogen from the body. This is due to the presence of strong anti-carcinogens like glucoraphanin, diindolylmethane, beta-carotene, selenium and other nutrients like vitamin-C, vitamin-A and vitamin-E, zinc, potassium and certain amino acids, which are also good anti-cancer agents.
Detoxification: The presence of vitamin-C, sulphur and certain amino acids make broccoli a very good detoxifier. It helps remove free radicals and toxins like uric acid from the body, thereby purifying blood and keeping away problems related with toxins such as boils, itches, rashes, gout, arthritis, rheumatism, renal calculi, skin diseases like eczema and hardening of skin etc.
Stomach Disorders: Broccoli is very rich in fiber or roughage, the best thing which can cure almost all the stomach disorders by curing constipation, since constipation is the root to almost all the stomach disorders. The fiber forms the bulk of the food, retains water and forms the bowels. The magnesium and the vitamins present in the broccoli also cure acidity, facilitate proper digestion and absorption of nutrients from the food and soothe the stomach by reducing inflammation.
Skin Care: The credit for keeping your skin glowing and young goes to expert anti-oxidants like beta-carotene and vitamin-C and other helpers like vitamin B complex, vitamin E (the one that gives shine to your skin, hair etc. and revives skin tissues), vitamin A & K, omega 3 fatty acids (adds glamour), amino acids and folate present in the broccoli. They take very good care of your skin.
Heart Diseases: Apart from the anti-oxidants mentioned above, broccoli has very high fiber content, beta-carotene, omega-3 fatty acids and other vitamins which help reduce bad cholesterol as well as keep the heart functioning properly by regulating the blood-pressure.
Eye Care & Cataract: Primarily Zeaxanthin and then Beta-carotene, vitamin A, phosphorus and other vitamins such as Bcomplex, C and E present in Broccoli are very good for ocular health. These substances protect eyes against Macular degeneration, cataract and repair damages from UV radiations.
Immunity: The substances responsible for green and purple color of broccoli, vitamin C, beta-carotene and other vitamins and minerals, particularly selenium, copper, zinc, phosphorus, etc., present in broccoli are really great immune-strengtheners. They protect you from numerous infections.
Bone Health: Being very rich in calcium (present by 47 mg. per 100 grams) and other nutrients such as magnesium, zinc and phosphorus, eating broccoli is very beneficial particularly for children, old people and pregnant ladies or lactating mothers, because these people are most prone to osteoporosis, weakening of bones, teeth, etc., and deficiency of calcium.
Pregnancy: Since broccoli is so nutritious and full of nutrients essential for pregnant ladies, such as proteins, calcium, vitamins, anti-oxidants, detoxifiers, iron, phosphorus and others, it is an ideal component of diet for them. Being rich in fiber, this will also keep away constipation which is very common during pregnancy.
High Blood Pressure: An important mineral, chromium, found abundantly in broccoli, helps in proper functioning of insulin and regulates blood sugar, thereby regulating blood pressure also. Vitamins, which make all our systems function properly and found in abundance in broccoli, along with fiber and omega-3 fatty acids, helps regulate blood pressure.
Anemia: Anemia is directly related to lack of iron and certain proteins. Broccoli is rich in both of these and hence forms an excellent remedy for anemia. Eat them and blush.
Other Benefits: Now, let’s have a look at all the nutrients present in broccoli. They are carbohydrates, omega-3 fatty acids, protein, vitamin A, B complex, C and E, beta-carotene, calcium, iron, magnesium, phosphorus, chromium, potassium, manganese, glucoraphanin, diindolylmethane, zeaxanthin, water and roughage.
Magnificent broccoli health benefits
Helps prevent cancer. One of the biggest broccoli health benefits is the ability to fights disease. Many experts claim that broccoli really able to detoxify the body and is known to have preventive properties against breast, bladder, colon, and ovarian cancer. Because the content of indoles and isothiocyanates, phytochemicals in broccoli.
Preventing heart disease. Researchers at the Institute for Food Research in Norwich, England, crossing two different types of broccoli to develop super broccoli glucoraphanin containing up to 2 to 3 times the normal amount. Nutrients are believed to help prevent heart disease.
Improving immunity. The author of 'Eat Your Way to Happiness', Elizabeth Somer, RD, says that broccoli contains high levels of vitamin C, which can boost the immune system and help fight infection. In addition, broccoli consists of phytonutrients and phytochemicals, including sulforaphane, which helps remove toxins from the body and strengthen the physical endurance of the flu.
Controlling blood pressure. Broccoli may help maintain a healthy nervous system and balance the effects of sodium on blood pressure. In addition, the potassium content can help stabilize blood pressure and nervous system and maintain healthy brain function.
Preventing cardiovascular disease. Several studies have shown that vitamin B6 and folate contained in broccoli offer some protection against heart disease and stroke.
Improving digestive health. High fiber content in broccoli can prevent constipation by launching the gastrointestinal tract.
Helps fight depression. Folate deficiency, are prone to develop depression, fatigue, poor memory, and mental problems like schizophrenia may be more serious. You can fight sadness by increasing the consumption of vegetables such as broccoli.
Improve bone health. Broccoli contains calcium and vitamin K, both of which are essential for bone health and to prevent osteoporosis.
Making vision sharper and repair skin damage. Broccoli contains lutein and vitamin A is essential for eye health. Research has shown that high levels of lutein may prevent age-related degeneration of the eye such as macular and cataracts. Broccoli also contains glucoraphanin, which can help repair skin damage caused by sun exposure or the aging process.
Helps weight loss. Non-carbohydrate vegetables such as broccoli can be a healthy food choice that can support your diet. High fiber content, making the digestive system takes a long time to digest so you will feel full longer.
Tips how to cook broccoli
The best way to cook broccoli is steamed, it is intended that all important vitamins and nutrients is not lost during the cooking process. Boil broccoli will eliminate about 50% of folic acid contained. Therefore, if you want to process broccoli with boiled it, do not be boiled too long, approximately no more than 5 minutes.