Broccoli health benefits and nutrition facts
There are two types of people in the world -- the ones who love broccoli and the ones who don't. The latter detest its strong taste and texture and the former love it for the same reasons. If you belong to the pro-broccoli camp, here are some wonderful facts about this cruciferous veggie.
What is broccoli?
At first glance, broccoli looks like a green cauliflower. They both comprise a fibrous stem with a crest of florets sticking out of it. Unsurprisingly, they both belong to the same family of cruciferous vegetables or Brassica oleracea. The plant species also has other common cultivars like cabbage, kale, Brussels sprouts and collard greens.
The term "broccoli" comes from the Italian word "broccolo" or florets. It has been consumed for over 2000 years. Back in ancient Rome, broccoli was revered as an exotic and valuable vegetable. In fact, the Italian Americans were the ones who brought the vegetable to the United States. In England, broccoli was known as "Italian asparagus."
The plant thrives in temperate climates and is grown through seeds or sown directly into the ground. When the vegetable is ready for picking, it has to be plucked manually.
The vegetable bears densely packed florets with are bright green in colour. It is mainly served on the side of grilled meat or fish. Broccoli has a firm texture, which makes it ideal for stir-fries, salads and roasts. To enjoy its taste and texture, it's best to steam it, broil it or just blanch it in scalding hot water for half a minute. This also preserves some of its most valuable nutrients isothiocyanates and sulforaphane.
When cooked properly, it has an audible crunch when it's bitten into, and a pungent flavour. It's a taste that you either absolutely love or revile. Famous haters of broccoli include former American president George H W Bush who once stated: " “I do not like broccoli, and I haven’t liked it since I was a little kid and my mother made me eat it, and I’m president of the United States, and I’m not going to eat any more broccoli.”
Despite the hate it gets, broccoli is among the most nutritious vegetables known to man.
Broccoli nutrition
100 grams of broccoli contains the following nutrients:
Nutrients
| Measure (Daily Value)
|
Calories
| 35
|
Total fat
| 0.4 gm (1%)
|
Saturated fat
| 0.1 gm
|
Trans fat
| 0 gm
|
Polyunsaturated fat
| 0.2 gm
|
Monounsaturated fat
| 0 gm
|
Cholesterol
| 0 mg
|
Sodium
| 41 mg (2%)
|
Potassium
| 293 mg (8%)
|
Total carbohydrates
| 7.2 gm (2%)
|
Dietary fibre
| 3.3 gm (13%)
|
Sugars
| 1.4 gm
|
Protein
| 2.4 gm
|
Vitamin A
| 31%
|
Vitamin C
| 108%
|
Calcium
| 3.1%
|
Iron
| 3,7%
|
Health benefits of broccoli
Broccoli is among the most nutritious vegetables with high levels of cancer-fighting components like glucosinolates like isothiocyanates and sulforaphane; flavonoids; and minerals. A high intake of cruciferous veggies like broccoli is associated with a reduced risk of cancer.
The vegetable contains isothiocyanates and indole derivates that have antioxidant and anticancer properties.
It's a low-calorie food that's high in dietary fibre, making it an excellent addition to a weight loss diet. A good source of vitamin C and K, broccoli also contains moderate amounts of B vitamins, manganese, carbs, proteins and almost little to no fat.
To ensure that the valuable nutrients in broccoli are not destroyed while cooking, it's advisable to either steam or blanch them lightly.
Following are some of the health ben efits of broccoli:
- Reduces risk of cancer
- Boosts immune system
- Helps blood clotting
- Aids weight loss
- Great for heart health
- Reduces blood pressure
- Good for skin health
- Promotes bone health
- Fights anaemia
- Helps promote normal tissue growth
- Reduces cholesterol
- Improves vision and overall eye health
Reduces cancer risk: Broccoli, like other cruciferous vegetables, is among the best foods to reduce cancer risk. Thanks to its glucosinolate content (isothiocyanates and sulforaphane), broccoli can potentially reduce the risk of various types of cancers such as that of the lungs, colon, breast, prostate, pancreas and stomach. The veggie also brings down oxidative stress, which increases the risk of chronic and potentially fatal diseases like cancer.
Good for heart health: Broccoli is a nutrient-rich vegetable that can bring down the risk of cardiovascular diseases. It contains antioxidants kaempferol and quercetin that not only protects heart health but also reduces blood pressure and cholesterol.
Improves vision: If you want sharp eyesight, you'd better eat your broccoli. The veggie contains carotenoids lutein and zeaxanthin, which can reduce the damage done by blue light emitted by phone and computer screens. These compounds can also protect the eyes against age-related vision loss.
Boosts immune system: A single 100 gram serving of broccoli packs 108% of your daily requirement of vitamin C. The micronutrient aids the immune system against pathogen attacks. Regularly consuming broccoli can therefore help protect you against infections.
As nutritious as broccoli is, it should be avoided by people who have thyroid disorders and those who are on blood thinners.
References:
1. US Department of Agriculture
2. Hwang, J. H., & Lim, S. B. (2014). Antioxidant and Anti-inflammatory Activities of Broccoli Florets in LPS-stimulated RAW 264.7 Cells. Preventive nutrition and food science, 19(2), 89–97. https://doi.org/10.3746/pnf.2014.19.2.089
3. Latté KP, Appel KE, Lampen A. Health benefits and possible risks of broccoli - an overview. Food Chem Toxicol. 2011 Dec;49(12):3287-309. doi: 10.1016/j.fct.2011.08.019. Epub 2011 Aug 28. PMID: 21906651.
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