Song Nam ITD
Broccoli is a member of the cabbage family, and is closely related to cauliflower. Its cultivation originated in Italy. Broccolo, its Italian name, means “cabbage sprout”. Because of its different components, broccoli provides a range of taste and textures, from soft and flowery (the floret) to fibrous and crunchy (the stem and stalk). Do not let the smell of the sulfur compounds that are released while cooking keep you away from this highly nutritious vegetable.
A compound found in broccoli and broccoli sprouts appears to be more effective than modern antibiotics against the bacteria which causes peptic ulcers. The compound offers tremendous protection against stomach cancer-the second most common form of cancer in the world.
Broccoli nutrition facts are astounding, the nutritional value of broccoli starts with it being jam-packed with vitamins and minerals.
Broccoli is a member of the cruciferous family of vegetables that includes cauliflower, cabbage, turnips, rutabaga, kale, bok choy, Brussels sprouts and mustard greens.
The nutritional value of broccoli combined with its low calories make this vegetable a must have on any healthy eating plan.
There is a high level of vitamin C in broccoli. Broccoli is also packed with vitamin A, beta carotene, B vitamins especially B3 and B5, folic acid, phosphorus, iron, chromium, which is an easily absorbed form of calcium, zinc and lots of fiber.
It’s also loaded with carotenoids- antioxidants that are thought to help with weight loss.
Broccoli also lowers the incidence of cataracts and is considered energy boosting. Its high in calcium content builds bones. There is strong evidence that broccoli may reduce the risk of heart disease. It is an antioxidant and help with stress.
It helps fight cancer, especially breast, colon, and lung. It boosts the immune system.
91 g of broccoli contains 31 calories.
Total fat 0mg, cholesterol 0mg, sodium 30mg, carbohydrate 6mg, Protein 3g, On the vitamin side, it contains Vitamins B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic acid), B6, B9 (Folate), Vitamin C and A.
When it comes to minerals, healthy broccoli contains: calcium, iron, magnesium, phosphorus, potassium, and zinc.
Health tips for Broccoli
Avoid over cooking 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 still has a bit of firmness to it.
You can see that the health benefits of broccoli are vast. Ounce for ounce, broccoli actually contains more Vitamin C than many citrus fruits? Or that it has more calcium than an entire glass of milk? Or that it’s an even richer source of fiber than whole wheat bread?
It is certainly worth it to get this vegetable in our diets on a regular basis.