In today’s health-conscious world, it’s no surprise that broccoli has become one of the most popular vegetables. It’s packed full of vitamins and minerals, making it a nutritional powerhouse. It’s also incredibly versatile, so it can be enjoyed in a variety of ways. Today, we’re going to explore the many benefits of broccoli and some delicious ways to enjoy it. So, next time you’re in the produce aisle, be sure to pick up some broccoli! It’s a nutritious and delicious vegetable that’s sure to become a staple in your kitchen. Enjoy!
Broccoli Nutrition Facts and Calories Chart
Broccoli is an excellent source of vitamins A, C, and K, as well as fiber and many other important minerals. It also contains antioxidants, which help protect the body from free radical damage. The high levels of vitamin C make broccoli a great immune system booster, helping to ward off colds and other illnesses. Broccoli is also low in calories and fat, making it a great choice for those trying to lose weight. There are so many delicious ways to enjoy broccoli. It can be steamed, boiled, roasted, or stir-fried. It can also be enjoyed raw in salads or as a snack. Broccoli is also great in a variety of soups and casseroles, or as part of a pasta dish. It’s even delicious mixed with other vegetables, such as carrots, onions, and peppers. Nutritional value per 100 g broccoli:
- Biotin: 0.4 µg
- Calcium: 47 mg
- Carbohydrates (Carbs): 6.64 g
- Chloride: 78 mg
- Cholesterol: 0 mg
- Choline: 21.9 mg
- Chromium: 5.1 µg
- Copper: 0.176 mg
- Dietary Fiber: 2.4 g
- Energy (Calories): 34 kcal
- Fat: 0.37 g
- Iodine: 4.2 µg
- Iron: 0.73 mg
- Magnesium: 21 mg
- Manganese: 0.241 mg
- Molybdenum: 7.6 µg
- Pantothenic Acid: 0.358 mg
- Phosphorus: 66 mg
- Potassium: 316 mg
- Protein: 2.82 g
- Saturated fat: 0.058 g
- Selenium: 1.9 µg
- Sodium: 33 mg
- Sugars: 1.7 g
- Vitamin A: 473 IU
- Vitamin B1 (Thiamin): 0.067 mg
- Vitamin B2 (Riboflavin): 0.136 mg
- Vitamin B3 (Niacin): 0.631 mg
- Vitamin B5 (Pantothenic Acid): 0.358 mg
- Vitamin B6: 0.184 mg
- Vitamin B9 (Folate / Folic Acid): 109 µg
- Vitamin B12: 0 µg
- Vitamin C: 89.2 mg
- Vitamin D: 0 IU
- Vitamin E: 0.78 mg
- Vitamin K: 101.2 µg
- Water: 89.3 g
- Zinc: 0.43 mg
Broccoli In India
Originally an Italian ethnic dish until 1920 when the D’Arrigo brothers from San Jose, California popularized it in Boston. Shoots have a milder taste than cabbage. California produces 96% of all broccoli sold in the U.S. There are many type: the standard heading types, sprouting, and raab. All of which produce yellow flowers and very tiny buds and white flowers, called sparachetti, in Italy. Broccoli buds open up and produce clusters of yellow or white flowers that have a mild broccoli flavor.
- Scientific Binomial: Brassica oleracea
- Common English: Asparagus or Cape Broccoli / Heading or Sprouting Broccoli / Winter Broccoli
- Hindi / Urdu: Hari gobhi / hari phulagobhi
- Bengali: Hari Phool Gobi
- Marathi: Hirawa kobi
- Tamil: Pachchai poongosu
- Kannada: Chinese Cauliflower
- Punjabi / Sindhi
Broccoli is particularly famous for its anticancer power. It is cruciferous vegetable with anti-inflammatory properties that helps to fight against the diseases. Broccoli is known as goitrogens that may suppress thyroid function. Cooking the vegetables like brocolli, inactivates the goitrogens, so that they are safe to eat for someone with low thyroid. People who are susceptible to bruising may be deficient in vitamin K, which you can get from broccoli. Pregnant women are more susceptible to constipation, and want to increase fiber intake try this vegetable.
- Sulfur: It is sulfur food that is good for suppressing yeast infection.
- Calories: 100 gm raw broccoli contains 34 calories, frozen contains 29 calories and boiled contains 35 calories.
- Vitamins: This vegetable is rich source of calcium, vitamin C, vitamin E, vitamin A, fiber, bioflavonoids, glutathione, magnesium and phytochemical indole-3-carbinol (supports the liver’s detoxification of estrogen).
- Vitamin C: Bright color green vegetable is full of vitamin C and bioflavonoids that help heal the skin.
- Calcium: 1 cup of this vegetable contains approximately 180 mg of calcium.
- Fiber: 1 cup of broccoli contains approximately 3.2 gm of soluble fiber, 2 gm of insoluble fiber. Fiber present in the vegetable is good for constipated people that helps with bowel movement.
- Glucosinolates and isothiocyanates, phenolic acids, and sulforaphane from broccoli may helpful for cancer prevention and general detoxification. Indoles also can help in cancer prevention especially hormone dependent, such as breast and prostate.
- Carotenoids from broccoli are potent antioxidants, help with immune function, and are involved with the growth and the repair of tissues.
- Indole-3 carbinol is a phytonutrient found in it has demonstrated anticancer properties. It also supports healthy estrogen metabolism.
- Sulforaphane is a phytonutrient found in this vegetable and other cruciferous vegetables. It has potent antioxidant effects, supports healthy detoxification, and improves estrogen balance.
Side Effects and Precautions
Certain foods are notorious for producing gas which cause flatulence and broccoli is one of it. Avoid it if they give you trouble. Cruciferous foods contain substances which can cause hypothyroidism by antagonizing iodine. Anyone who eats large quantities of these vegetables should consider an iodine supplement.
Q. How to incorporate broccoli into everyday diet?
Incorporate them into hot pasta with florets and braised onions. Sprinkle them whole over green salads, grated carrot or cucumber salads, cold red pepper soup, gazpacho, black bean soup, and poached fish. They can also be combined with other flowers in a petal confetti.