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Vegetables / Broccoli

Broccoli - Great source of Vitamins A, C, K and Folate

1. Broccoli Facts
2. Types of Broccoli
3. Nutritional Value of Broccoli
4. Health Benefits of Broccoli
 
 
 

Broccoli Facts

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.
 
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.
 

Types of Broccoli

Types of Broccoli grown
• Calabrese
• Sprouting
• Romanesco
• Purple

Broccoli Nutritional Value

Vegetables " Broccoli " ( Nutritional value )
Nutritional value per 100 g
Broccoli, cooked, boiled, drained, without salt
Weight of Vegetable - 1 cup, chopped = 156 g
Nutrient ( Proximate's )
Unit
Value
Daily Value %
Energy
kcal
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
 
Minerals
Calcium, Ca
mg
40
4%
Iron, Fe
mg
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
 
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
 
Vitamin A, IU
IU
1548
30.9%
Vitamin E (alpha-tocopherol)
mg
1.45
4.8%
Vitamin D
IU
0
 
Vitamin K (phylloquinone)
µg
141.1
176.3%
Lipids
Saturated Fatty Acids
g
0.079
 
Monounsaturated Fatty Acids
g
0.040
 
Polyunsaturated Fatty Acids
g
0.170
 
Trans Fatty Acids
g
0.000
 
Carotenoids
Beta-Carotene
µg
929
 
Lutein + zeaxanthin
µg
1080
 
Lycopene
µg
0
 

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

Broccoli Nutritional Value
Broccoli is a very nutritious vegetable being high in vitamin C, vitamin K, vitamin A, riboflavin, calcium, iron, and soluble fiber.


Broccoli Health Benefits

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.


 
BROCCOLI
 

MACULAR DEGENERATION

Significant amounts of the lutein and zeaxanthin carotenonids.

CATARACTS (eye health)

Significant amounts of the lutein and zeaxanthin carotenonids.

   

ANTI-CANCER BENEFITS

Has the highest concentration of sulforaphane

DIGESTIVE SYSTEM

Dietary fiber content

   

CHRONIC INFLAMMATION

Rich source of the phytonutrient kaempferol

IMMUNE SYSTEM DEFICIENCIES

Rich source of vitamin C

   

CARDIOVASCULAR HEALTH

Rich source of folate and vitamin B6

VITAMIN D METABOLISM BALANCE

Sufficient sources of vitamins K & A together

   

DETOXIFICATION

Glucosinolate phytonutrients found in broccoli

OXIDATIVE STRESS IN THE BODY

High concentration of antioxidants

 
HEALTH
 

 

References

Nutrient Database - USDA (United States Department of Agriculture)
Reference Values for Nutrition - FDA U.S. Food and Drug Administration
 

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