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Broccoli
- Great source of Vitamins
A, C, K and Folate |
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| 1. Broccoli Facts |
2. Types of Broccoli |
3. Nutritional Value
of Broccoli |
4. Health Benefits of
Broccoli |
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Broccoli
Facts |
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Broccoli (Brassica
oleracea var. italica) is a green vegetable from
the Brassicaceae (also called Cruciferae) family.
Broccoli is a form of cabbage belonging to the same
family as the cabbage, cauliflower and brussels sprouts.
Broccoli is a cool weather crop which grows better
with a temperature of between 18-23 deg C. |
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History
and Origin |
Broccoli was grown
as "wild cabbage" along the western and
northern coasts of the Mediterranean where is was
domesticated thousands of years ago. As it's name
suggests, it was an Italian vegetable, long before
it was eaten anywhere else. Broccoli has been regarded
as a very important vegetable amongst Italians since
the Roman Empire. It is believed to have been mentioned
throughout history in France during the 16th century,
however there is no mention of it in England until
the mid 18th century. It was commercially cultivated
in United States around 1922 by two Italian immigrant
brothers. |
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Types
of Broccoli |
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| Types
of Broccoli grown |
• Calabrese |
• Sprouting |
• Romanesco |
• Purple |
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| Broccoli
Nutritional Value |
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Vegetables
" Broccoli
" ( Nutritional
value )
Nutritional value per 100 g
Broccoli, cooked, boiled, drained,
without salt |
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Weight
of Vegetable - 1 cup, chopped =
156 g |
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Nutrient
( Proximate's ) |
Unit |
Value |
Daily
Value % |
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Energy |
kcal
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35 |
1.7% |
Protein |
g |
2.38 |
4.7% |
Total
lipid (fat) |
g |
0.41 |
0.6% |
Carbohydrate,
by difference |
g |
7.18 |
2.3% |
Fiber,
total dietary |
g |
3.3 |
13.2% |
Sugars,
total |
g |
1.39 |
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| Minerals |
Calcium,
Ca |
mg
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40 |
4% |
Iron,
Fe |
mg
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0.67 |
3.7% |
Magnesium,
Mg |
mg |
21 |
5.2% |
Phosphorus,
P |
mg |
67 |
6.7% |
Potassium,
K |
mg |
293 |
8.3% |
Sodium,
Na |
mg |
41 |
1.7% |
Zinc,
Zn |
mg |
0.45 |
3% |
Copper,
Cu |
mg |
0.061 |
3% |
Manganese,
Mn |
mg |
0.194 |
9.7% |
Selenium,
Se |
µg |
1.6 |
2.2% |
Fluoride,
F |
µg |
4.0 |
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| Vitamins |
Vitamin
C, total ascorbic acid |
mg |
64.9 |
108.1% |
Thiamin
(B-1) |
mg |
0.063 |
4.2% |
Riboflavin
(B-2) |
mg |
0.123 |
7.2% |
Niacin
(B-3) |
mg |
0.553 |
2.7% |
Pantothenic
acid (B-5) |
mg |
0.616 |
6.1% |
Vitamin
B-6 |
mg |
0.200 |
10% |
Folate
(B-9) |
µg |
108 |
27% |
Vitamin
B-12 |
µg |
0.00 |
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Vitamin
A, IU |
IU |
1548 |
30.9% |
Vitamin
E (alpha-tocopherol) |
mg |
1.45 |
4.8% |
Vitamin
D |
IU |
0 |
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Vitamin
K (phylloquinone) |
µg |
141.1 |
176.3% |
Lipids |
Saturated
Fatty Acids |
g |
0.079 |
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Monounsaturated
Fatty Acids |
g |
0.040 |
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Polyunsaturated
Fatty Acids |
g |
0.170 |
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Trans
Fatty Acids |
g |
0.000 |
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| Carotenoids |
Beta-Carotene |
µg |
929 |
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Lutein
+ zeaxanthin |
µg |
1080 |
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Lycopene
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µg |
0 |
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Reference Values are based on a 2,000 Calorie Intake, for Adults
and Children 4 or More Years of
Age. Your daily values may be higher
or lower depending on your calorie
needs. |
Percentages
are roughly approximated using (RDA)
Recommended Dietary Allowances for
adults. Source: USDA
United States Department of Agriculture |
Reference
Values for Nutrition - FDA
U.S. Food and Drug Administration |
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Broccoli
Nutritional Value |
Broccoli
is a very nutritious vegetable being
high in vitamin C, vitamin K, vitamin
A, riboflavin, calcium, iron, and
soluble fiber. |
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Broccoli
Health Benefits |
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Broccoli is a very
nutritious vegetable being high in vitamin C, vitamin
K, vitamin A, riboflavin, calcium, iron, and soluble
fiber. The compound sulforaphane has been identified
in broccoli, which, of the cruciferous vegetables,
has the highest concentration of sulforaphane. This
compound is best known for it's anti-cancer benefits.
Boiling broccoli significantly reduces the level of
sulforaphane from 20-30% after 5 minutes to 77% after
30 minutes. However steaming, microwaving and stir-fying
has no significant effect.
Many research studies have determined
that cancer is related to three metabolic problems
within the body. These three problems are (1) chronic
inflammation (2) oxidative stress, and (3) inadequate
detoxification. It is believed that broccoli can assist
all three of these problems as it is rich in anti-inflammatory
nutrients, antioxidant nutrients, detox-support nutrients,
and anti-cancer nutrients.
Because of broccoli's rich source of
the phytonutrient kaempferol, it can help lower the
risk of chronic inflammation. Broccoli has a strong,
positive impact on our body's detoxification system
due to three glucosinolate phytonutrients found in
the vegetable. Antioxidants in broccoli lower risk
of oxidative stress in the body, such as muscle and
tissue damage, diabetes and heart disease.
Of all the common cruciferous vegetables,
broccoli has the most concentrated source of vitamin
C, helping immune system deficiencies. The dietary
fiber in broccoli helps prevent bacterial overgrowth
to the stomach wall and regulates the speed and consistency
that food travels through our intestines.
Lutein and zeaxanthin, two carotenoids,
found to be in significant concentration in broccoli,
play an important role in eye health. B-complex vitamin
deficiency poses a risk for cardiovascular health
such as stroke and heart attacks. Broccoli is a rich
source of B-complex vitamins, namely B6 and folate.
It also has a cholesterol lowering ability which supports
cardiovascular health.
Whilst broccoli does not have any Vitamin
D, it is an excellent source of Vitamin K and Vitamin
A. Research indicates that when Vitamin D supplements
are required to offset a deficiency, sufficent sources
of Vitamin K and Vitamin A together (in broccoli),
can keep the Vtiamin D metabolism in proper balance. |
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BROCCOLI |
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MACULAR DEGENERATION
Significant amounts
of the lutein and zeaxanthin carotenonids.
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CATARACTS (eye
health)
Significant amounts
of the lutein and zeaxanthin carotenonids.
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ANTI-CANCER BENEFITS
Has the highest concentration of sulforaphane
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DIGESTIVE SYSTEM
Dietary fiber content
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CHRONIC INFLAMMATION
Rich source of the
phytonutrient kaempferol
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IMMUNE SYSTEM
DEFICIENCIES
Rich source of vitamin
C
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CARDIOVASCULAR HEALTH
Rich source of folate and vitamin B6
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VITAMIN D METABOLISM BALANCE
Sufficient sources of vitamins K & A
together
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DETOXIFICATION
Glucosinolate phytonutrients
found in broccoli
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OXIDATIVE STRESS
IN THE BODY
High concentration
of antioxidants
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HEALTH |
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References
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Nutrient Database
- USDA
(United States Department of Agriculture) |
Reference Values
for Nutrition - FDA
U.S. Food and Drug Administration |
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For
More Information |
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