Off a diet

Non-diet nutrition & living

Broccoli

Get the nutrition facts on broccoli and learn why it should be a treasured vegetable in everyone’s diet.

Overview

Broccoli is a cruciferous vegetable which belongs to the same family (Brassica oleracea) as cabbage, cauliflower, Brussels sprouts and kale. It has a tree-like structure, with a light green thick stalk and a dark green flower head which can be divided into smaller florets. It bears a strong resemblance to cauliflower since they belong to the same cultivar family.

Broccoli is a crop that thrives in cooler weather mainly because warm temperatures (above 23°C / 73°F) favor insect infestation such as caterpillars. Also, the top of the flower heads tend to bloom yellow much faster.

Most cruciferous vegetables have a slightly bitter taste due to their content in sulfur-containing compounds called glucosinolates, mainly sulforaphane.

The top country in the global production of broccoli is China, followed by India. Together they, produce 73% of the world total.

History

Broccoli originates in Italy where it has been cultivated since the 6^th century B.C. Its Italian name, “broccolo”, comes from the Latin word “brachium” which means branch and probably refers to its tree-like shape. One of the most popular broccoli varieties, Calabrese broccoli, is actually named after Calabria in Italy.

The cultivation of broccoli expanded to other European countries in the 15^th century. However, until the 1700s, it wasn’t widely known and in England it was called “sprout cauliflower” or “Italian asparagus”.

Rumor has it that Thomas Jefferson was a big fan of broccoli and he actually imported seeds from Italy and planted them in his home garden.

In season

Autumn, Winter, Early Spring (October to March)

Nutritional value

Rich in Vitamin C. Only 1 cup of chopped raw broccoli provides 108% of the Recommended Daily Intake for adults.
Rich in Vitamin K. Just one cup of broccoli covers almost 90% of daily needs.
Rich in Vitamin A and carotenoids like beta-carotene, lutein and zeaxanthin.
Good source of folate, calcium, magnesium, potassium and fiber.

Health Benefits

Cruciferous vegetables like broccoli are excellent sources of phytochemicals which promote health in a variety of ways. In addition, broccoli is a rich source of many vitamins and minerals. All these facts make it a valuable food in everyone’s diet.

Broccoli has a high content in Vitamin C which is a natural antioxidant. It protects us from oxidative stress but also strengthens our immune system. Additionally, broccoli contains more antioxidants like beta-carotene, lutein and zeaxanthin which increase its antioxidant capacity even further. The increased Vitamin C content also helps with iron absorption in the intestine.
A nutrition rich in broccoli has been associated with lower risk of colorectal, lung and stomach cancer mainly due to its content in glucosinolates. There is evidence that there may also be an association between broccoli intake and other types of cancers like prostate, breast, renal and bladder cancer but further research is needed.
Glucosinolates and especially sulforaphane has been shown to protect from several types of oral cancers induced by smoking.
According to several clinical trials, increased broccoli intake may improve insulin resistance and blood glucose levels in patients with Type II Diabetes. This is probably a combination of its antioxidant capacity and its high content in fiber.
Fiber and antioxidants in broccoli also promote normal gut function and help reduce constipation.
Lutein and zeaxanthin contained in broccoli also protect the health of the eyes.
Broccoli is rich in Vitamin K and also contains small amounts of calcium. These two nutrients are really important for bone health.
Broccoli consumption has been shown to reduce inflammation caused by various reasons, including smoking. This is a result of its content in flavonoids such as kaempferol.
Research has shown that a diet rich in vegetables like broccoli with a high content in Vitamin K, lutein, folate, α-tocopherol, and kaempferol may help to slow cognitive decline that happens with age. This function combined with the antioxidant capacity gives the broccoli anti-ageing properties.

How to choose

Prefer medium-sized broccoli with bright green colors and a stalk as tender as possible, but firm and not flexible. Check among the florets as much as you can for possible presence of insects. Also, inspect the base of the stalk, at the point where it was cut from the plant. If the cutting point has turned brown, it probably means it’s been several days since it was harvested. That’s also the case if the flowers have started to turn yellow. It’s better to avoid very large broccoli, because they’re probably much tougher, have a more bitter taste, and they can’t be easily checked for insects.

How to use

Although some people tend to cook the whole heads of broccoli, either steamed or boiled, without cutting them, thorough cleaning and careful separation of the florets is advisable. As mentioned before broccoli, especially if it has been organically grown, is susceptible to insect infestation.

Wash well and separate the head from the stem. Divide the head into the naturally forming small florets. Use a vegetable peeler to peel off the hard, outer layer of the stem. Then, depending on the cooking method you will use, cute the stem in slices or cubes.

Alternatively, if you find the stem too hard for salads or vegetable dishes, you can keep it and use it in vegetable broths.

Cooking methods

The preferable cooking method that retains most of the nutrients in broccoli is steaming. Boiling causes the most significant losses in the amount of Vitamin C and glucosinolates, which give broccoli most of its anticarcinogenic properties. Stir-frying and roasting also affect broccoli’s content in important nutrients but not as much as boiling.

Recipe uses

In salads: Raw, steamed, stir-fried or roasted. It pairs well with other cruciferous vegetables like cauliflower and also with green, leafy vegetables.
In stews, soups and vegetable dishes: It adds a great flavor to broths and as a dense vegetable it makes dishes more filling.
As a side dish to meats, poultry and fish: Nutritionally, it makes the perfect partner for meats as it helps with iron absorption.
In pasta dishes: Combined with wholegrain pasta, tomato sauce and favorite kind of cheese, it creates a rich-in-fiber and highly nutritious meal.
In souffles and casseroles: It pairs greatly with most types of cheese and adds nutritional value to those dishes.

Storage

Fresh broccoli is best kept in the vegetable drawer of your refrigerator, wrapped in slightly damp paper towels. It will stay fresh for 4-5 days. Another way to store broccoli is to treat it as a flower bouquet. Submerge the stem into a bowl of water and keep it in the fridge. You can also cover the head with a plastic freezer bag.

Freezing

Broccoli can be cut in bite-sized florets and frozen for 5-6 months. In order to preserve its content in Vitamin C, the best thawing method is to let it thaw naturally in the refrigerator vegetable comparetment.