Broccoli contains particular chemicals that are known to prevent cancer.
It is also rich in many nutrients such as calcium, vitamin C, folic acid and iron.
Health benefits
Since the broccoli is rich in dietary fibers it can reduce the risk of cancer, especially colon cancer.
Its high levels of vitamin E, vitamin C and beta-carotene provide us with a good intake of anti-oxidants, which help reduce risk of heart disease and stroke.
It is rich in iron and folic acid that helps to combat anemia. These nutriments, especially folic acid, are very important for women who want to have a child. Folic acid reduces the risk of having a baby with Spina bifida.
Caution: Broccoli reduces iodine absorption. If you eat it more than 3 times a week you should ensure your iodine intake.
How to eat it?
When fresh, it is sweet and tender and you might want to eat it raw in your salads.
In order to preserve its nutriments you should prefer to steam or boil it quickly in very little water until just tender.
Broccoli seeds can be sprouted. That will enhance their nutrients. You can sprinkle broccoli's sprouts on your salads.
Peak season
for the broccoli is from mid-autumn through mid-spring, although good fresh broccoli is available throughout the year in most places.
Storage
keep it in the warmest part of your refrigerated unwashed and wrapped in plastic, for up to 4 days.
Nutritional values
|
Nutrients
|
Units
|
Broccoli raw
|
Broccoli cooked
|
|
Water
|
g
|
90.69
|
90.69
|
| Energy |
kcal
|
28
|
28
|
| Protein |
g
|
2.98
|
2.98
|
| Total lipid (fat) |
g
|
0.35
|
0.35
|
| Carbohydrate |
g
|
5.24
|
5.06
|
| Fiber, total dietary |
g
|
3
|
2.9
|
|
Minerals
|
|||
| Calcium |
mg
|
48
|
46
|
| Iron |
mg
|
0.88
|
0.84
|
| Magnesium |
mg
|
25
|
24
|
| Phosphorus |
mg
|
66
|
59
|
| Potassium |
mg
|
325
|
292
|
| Sodium |
mg
|
27
|
26
|
| Zinc |
mg
|
0.4
|
0.38
|
| Copper |
mg
|
0.045
|
0.043
|
| Manganese |
mg
|
0.229
|
0.218
|
| Selenium |
mcg
|
3
|
1.9
|
|
Vitamins
|
|||
| Vitamin C |
mg
|
93.2
|
74.6
|
| B-1 (thiamin) |
mg
|
0.065
|
0.055
|
| B-2 (riboflavin) |
mg
|
0.119
|
0.113
|
| B-3 (niacin) |
mg
|
0.638
|
0.574
|
| B-5 (pantothenic acid) |
mg
|
0.535
|
0.508
|
| B-6 (pyridoxine) |
mg
|
0.159
|
0.143
|
| Folate |
mcg
|
71
|
50
|
| B-12 |
mcg
|
0
|
0
|
| Vitamin A |
I.U
|
1542
|
1318
|
| Vitamin A |
mcg RE
|
154
|
139
|
| Vitamin E |
mcg ATE
|
1.66
|
1.69
|
|
Lipids
|
|||
| Fatty acids, saturated |
g
|
0.054
|
0.054
|
| Fatty acids, monounsaturated |
g
|
0.024
|
0.024
|
| Fatty acids, polyunsaturated |
g
|
0.167
|
0.167
|
| Linoleic acid (18:2) |
g
|
0.038
|
0.038
|
| Alpha-linolenic acid (18:3) |
g
|
0.129
|
0.129
|
| Cholesterol |
mg
|
0
|
0
|
Realized by Laurence LIVERNAIS-SAETTEL, dietetian
© Copyright L. Livernais-Saettel 2000
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