Broccoli -a green vegetable that resembles little trees that are the bane of any child’s existence. It is tasty with cheese sauce and when combined with cauliflower, certainly a challenge for many cooks.
It’s closely related to cabbage, Brussels sprouts, kale and cauliflower — all edible plants collectively referred to as cruciferous vegetables.
There are three main varieties of broccoli:
- Calabrese broccoli
- Sprouting broccoli
- Purple cauliflower — despite its name it is still a variant of broccoli
But why is broccoli so good for you? Why did your mother insist that you eat them?
These tiny trees are a powerhouse of nutrition, filled to the brim with minerals, fibres, vitamins and antioxidants.
One large serving (100 grams) of raw broccoli contains:
- Carbohydrates: 6 grams
- Protein: 2.6 gram
- Fat: 0.3 grams
- Fibre: 2.8 grams
- Vitamin C: 44 mg = 55% of the RI
- Vitamin A: 100 ug 13% of the RI
- Vitamin K: 180% of the RI
- Vitamin B9 (Folate): 17% of the RI
- Potassium: 11% of the RI and no sodium, great food for the heart!
- Phosphorus: 8% of the RI
- selenium, zinc, calcium and magnesium are all packed into this amazing vegetable too.
Broccoli can be eaten in both raw and cooked, and both forms are healthy, though they do provide two different nutrient profiles.
Using various methods of cooking, such as boiling, stir-frying, steaming and microwaving alter the vegetable’s nutrient composition, reducing vitamin C’s impact, as well as soluble sugar and protein. Steaming appears to have the least negative effects.
Where Vitamin C is concerned, just cup of either raw or cooked Broccoli contains 84% of the recommended daily intake that your body requires.
The antioxidants Lutein and Zeaxanthin are also prevalent in Broccoli, which might prevent and delay oxidative stress and cellular harm to your eyes.
They might also be helpful in fighting certain types of cancer in your body, such as breast, prostate, bladder, kidney and more.
While broccoli isn’t everyone’s favourite food, it is still worth it to include it into your diet. You can put cheese sauce over it, or mix it in with your mashed potatoes or smuggle it into your child’s soup .
Trust Michelle Mina to help you get a diet that is good for you and your health.
