Broccoli
nutrition facts
Broccoli
heads are rich source of
phyto-nutrients that help protect from prostate
cancer and stroke risks. It is actually a flower
vegetable and known for its notable and unique nutrients that are found
to have disease
prevention and health promoting properties.
Botanically, the vegetable is the member of large cruciferous
(Brassica)
family of vegetables, which
also include cauliflower,
brussel sprouts,
cabbage,
arugula,
etc.
Scientific name: Brassica
oleracea var. italica.
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Broccoli head. |
Young broccoli in the field.
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Broccoli is a cool-season crop and demands fertile
rich and well-drained soil to flourish. Technically; broccoli is
categorized into two main types according to their appearance; heading
and sprouting. Heading variety forms a large, solid head, whereas
sprouting types forms many smaller heads or florets.
Mature plant bears about 4-10 inches wide, dark
green to purple color flower-head depending on the cultivar type. Its
central thick stalk measures about 6-10 inches in length. Both stalk
and fleshy flower heads are edible.
Many different hybrid-mix developed with other
cruciferous
family members such as broccoflower
(hybrid of broccoli and cauliflower), broccolini (broccoli
and chinese kale) etc.
Health
benefits of broccoli
-
Broccoli is one of the very low calorie
vegetables; provide just 34 calories per 100 g. Nevertheless, it is
rich in dietary fiber, minerals, vitamins, and anti-oxidants that have
proven health benefits. Total antioxidant strength measured in terms of
oxygen
radical absorbance capacity (ORAC)
of broccoli is 1632 µmol TE/100 g.
-
Fresh Broccoli is a storehouse of many phyto-nutrients such
as thiocyanates,
indoles, sulforaphane, isothiocyanates and flavonoids like beta-carotene
cryptoxanthin, lutein, and zea-xanthin. Studies have shown
that these compounds by modifying positive signaling at molecular
receptor levels help protect from prostate, colon, urinary bladder,
pancreatic, and breast cancers.
-
Fresh vegetable
is
exceptionally rich source of vitamin-C.
Provides 89.2 mg or about 150%
of RDA per 100 g. Vitamin-C is a powerful natural anti-oxidant and
immune
modulator, helps fight against flu causing viruses.
-
Further, it contains very good amounts of
another anti-oxidant vitamin, vitamin-A.
100 g fresh head provides 623 IU or 21 % of recommended daily levels.
Together with other pro-vitamins like beta-carotene, alpha-carotene,
and zea-xanthin, vitamin A helps maintain integrity of skin and mucus
membranes. Vitamin A is essential for healthy eye-sight and helps
prevent from macular degeneration of the retina in the elderly
population.
-
Broccoli
leaves (green tops) are an excellent source of carotenoids
and vitamin A; (provide 16000
IU of vitamin A per 100 g) contain these compounds several
times greater than that in the flower-head.
-
Fresh broccoli heads are an excellent source
of folates;
contain about 63 µg/100 g (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.
-
This flower vegetable is rich source of
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 of omega-3 fatty acids.
-
It
is also a
good source
of
minerals like
calcium, manganese, iron,
magnesium, selenium, zinc and phosphorus.
See the table below for in depth analysis
of nutrients:
Broccoli (Brassica
oleracea var. italica), fresh, raw,
Nutrition value per 100 g
(Source: USDA National
Nutrient data base)
| Principle |
Nutrient
Value |
Percentage
of
RDA |
| Energy |
34 Kcal |
1.5% |
| Carbohydrates |
6.64 g |
5% |
| Protein |
2.82 g |
5% |
| Total Fat |
0.37 g |
1% |
| Cholesterol |
0 mg |
0% |
| Dietary
Fiber |
2.60 g |
7% |
| Vitamins |
|
|
| Folates |
63 µg |
16% |
| Niacin |
0.639 mg |
4% |
| Pantothenic
acid |
0.573 mg |
12% |
| Pyridoxine |
0.175 mg |
13% |
| Riboflavin |
0.117 mg |
9% |
| Thiamin |
0.071 mg |
6% |
| Vitamin A |
623 IU |
21% |
| Vitamin C |
89.2 mg |
149% |
| Vitamin E |
0.17 mg |
1.5% |
| Vitamin K |
101.6 µg |
85% |
| Electrolytes |
|
|
| Sodium |
33 mg |
2% |
| Potassium |
316 mg |
7% |
| Minerals |
|
|
| Calcium |
47 mg |
5% |
| Copper |
0.049 mg |
5.5% |
| Iron |
0.73 mg |
9% |
| Magnesium |
21 mg |
5% |
| Manganese |
0.210 mg |
9% |
| Selenium |
2.5 µg |
5% |
| Zinc |
0.41 mg |
4% |
| Phyto-nutrients |
|
|
| Carotene-ß |
361 µg |
-- |
| Crypto-xanthin-ß |
1 µg |
-- |
| Lutein-zeaxanthin |
1403 µg |
-- |
Selection
and storage
Fresh
broccoli heads 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 wrapped in a zip pouch where it may keep well for a few
days.
Culinary
uses
Fleshy
flower heads, stalks and leaves are edible. Broccoli
sections are being used in varieties of delicacies. Tough
stalks and thick leaves are trimmed using paring knife.
Here are
some preparation tips:
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Broccoli recipe (photo:
The essential vegetarian cook book) |
- Young,
tender, broccoli heads
may be eaten raw
or as salad.
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Its flower heads are much sought-after in
stir-fries; either alone or with other vegetables, beans and poultry,
in mouth-watering recipes mixed with sauce, oil onions, pepper, and garlic.
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Although boiling and microwaving has been
found to destroy heat sensitive vitamins like folate, anti-oxidants
like vitamin-C, and some anti-cancer phyto-nutrients in broccoli, some
preparation methods such as mild steaming and gentle braising have
shown not to alter the composition of these compounds.
Safety
profile
Like
other members
of the cruciferous family,
broccoli contains "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. (Medical
disclaimer).
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Further
reading:
Refer Stanford School of Medicine
Cancer information Page- Nutrition to Reduce Cancer Risk (Opens
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