Broccoli
Overview
Broccoli (Brassica oleracea) is highly nutritious and very low in calories. A cruciferous vegetable, about one third of broccoli’s nutrients are in the form of proteins. While broccoli is rich in folic acid and vitamins A and C, this vegetable is also thought to have antioxidant properties.
History
This vegetable is a member of the cabbage, or cruciferous, family. There are some indications that broccoli has been part of the diet in Europe for over 2,000 years, and was derived from a European wild cabbage. The Romans improved upon the original wild version of this vegetable and it can now be found cultivated throughout the world. Although broccoli was brought to the United States in colonial times, it did not become popular as a vegetable until the 1920s when Italian immigrants extolled its virtues.
Part of the brassica family, some of the other vegetables in this group include kale, cabbage, bok choy, Swiss chard and kohlrabi.
Nutritional Information
As mentioned above, broccoli is filled with nutrients. Broccoli is perhaps best known for its potassium content, but also contains iron, calcium, phosphorous and magnesium. To retain the best possible amount of nutrients, broccoli should be eaten raw or very lightly steamed. Boiling causes many of the nutrients to be lost during the cooking process.
The phytonutrients found in broccoli are lutein, sulforaphane, glucosinolates, indole-3-carbinol and zeaxanthin.
Just one cup of broccoli contains 2 grams of fiber, 2 grams of protein, 288 mg of potassium, 41 mg of calcium, 81 mg of vitamin C, and lesser amounts of phosphorous, beta-carotene, folate, magnesium, vitamin A, and 1,277 of lutein and zeaxanthin, which are extremely helpful to eye health.
The head of the broccoli is the flower of the plant and the part which is most commonly eaten. However, the stalks can also be a good source of nutrition. The leafy greens found on broccoli can also be consumed.
Health Benefits
Broccoli falls into a group of anticancer phytochemicals which are known as isothiocyanates. These phytochemicals help the body fight various cancers by neutralizing carcinogens. Broccoli contains “carcinogen killers” which speed the removal of these substances from the body and reduce their poisonous effects.
In particular, broccoli seems to be most effective in helping to prevent esophageal and lung cancer. It can also help to lower the risk of other forms of cancer, in particular gastrointestinal cancer. Recent research shows that isothiocyanates help to inhibit tumors which are caused by chemical carcinogens. Broccoli seems to be especially effective in the fight against breast cancer as it seems to be an inhibitor of mammary tumors.
Broccoli has become so accepted as a cancer inhibitor that even the American Cancer Society has begun recommending it and other vegetables which fall into the cruciferous category. The indoles contained in broccoli also seem to have a huge impact on human health, and are currently known to be strong antioxidants. Indoles, which can also stimulate detoxifying enzymes, is known to protect the DNA’s structure.
Women should be especially cognnizant of eating enough foods with indol-3-carbinol. It is known that estrogen has three metabolites, and they affect the body in different ways. Two of the metabolites found in estrogen actually have carcinogenic actions, while the third metabolite is benign and helps protect the body. The ratio of good, or benign, estrogen metabolite is increased through the presence of indole-3-carbinol, which is found in broccoli.
Because men also have estrogen in their bodies, broccoli and other such vegetables should be equally beneficial to them.
Many people do not know that broccoli also has cholesterol-lowering properties. Broccoli also is useful in solving vitamin D deficiencies. Broccoli has vitamin A in the form of beta-carotene and is high in vitamin K content. This vegetable also contains a flavonoid called kaempferol, which has been shown to lessen the impact of substances which control allergy impacts in the human body.
When looked at as a whole, the flavoinois, carotenoids, vitamins and minerals in broccoli work together to lower the risk of oxidative stress in people. These nutrients support oxygen metabolism and help to lower the risk of chronic inflammation.
As chronic inflammation is sometimes thought to be triggered by substances which are allergy related, it is easy to see why broccoli’s many benefits tie together to promote better health.
The fiber-related properties of broccoli seem to have an easier time of binding together with bile acids in the human digestive tract when this vegetable has been steamed, not boiled.
As an excellent source of vitamin D, broccoli could help many people overcome a deficiency of this vitamin. Those individuals who need to rebuild stores of vitamin D should turn to broccoli for help.
Cooking Tips
Before cooking or eating raw, broccoli should be washed under cold running water and gently scrubbed with a clean vegetable brush.
f the broccoli was not organically grown, it can be soaked in water with a mild solution of additive-free soap or a produce wash. Rinse well.
Broccoli has many cholesterol-lowering benefits if cooked properly. Steam this vegetable instead of boiling to retain nutrients.
More nutritional value can be derived from broccoli sprouts. An easy way to add these sprouts to meals is to spread them on top of salads and other vegetable dishes.
Broccoli florets, as well as the chopped stalks, can be added to omelets or salads.
To flavor this type of vegetable, sprinkle sesame seeds and lemon juice over cauliflower and broccoli. Add other seasonings to pureed broccoli to make a simple soup. Vegetable stock can also be added as desired.
Broccoli should be eaten at least two or three times a week to maximize its many health benefits.
References
- Holford, P. The optimum nutrition bible, Little Brown Group (2004)
- Holford, P & Lawson, S. Optimum Nutrition Made Easy How to achieve optimum health, Piatkus Books (2008)
- Murray, M.T. et al., Encyclopedia of healing foods, London : Piatkus (2005)
- The National Research Council. Recommended Dietary Allowances, 10th ed, National Academy of Sciences (1989)
- Werbach, M. Nutritional Influences on Illness, 2nd ed, Third Line Press (1993)
Posted in Broccoli
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