Broccoli Nutrition

Looks are deceptive; and the broccoli, a relative of the cabbage and cauliflower, is no exception to this. But it is consumed worldwide owing to its numerous health benefits. Although it took more than a few years for the broccoli to travel from its parent country, Italy, to rest of the world, when it arrived, the vegetables became immensely popular among the health conscious population. Learn more about the nutritional facts of this green vegetable, broccoli, and make sure to include it into your diet. A few of its functions are to combat high blood pressure, common cold, osteoporosis, skin damage, cancerous formations and heart diseases. Read further for an idea on the history and storage tips for broccoli.

As the name suggests, broccoli was derived from Italian word ‘brocco’ (meaning arm or branch). It was first cultivated in Italy, where it was developed from wild cabbage. It was later grown in France during the 16^th century. Broccoli saplings were taken to England from Antwerp, where it was grown by the sculptor, Peter Scheemakers. Slowly, its use spread throughout the Near East, but it wasn’t until 1922 that broccoli was brought to the US by immigrants from Italy, Stephano D’Arrigo and Andrea D’Arrigo. The first plantation in this country was in San Jose, California. Since then, it became a popular dietary inclusion. Next in line, the Asian countries started growing them commercially. China and India thus became the largest producer of broccoli in 2008, with Pakistan being among the top 10 producers in the world.

• The high level of potassium in broccoli promotes a regular muscle growth, maintains a healthy nervous system and optimal brain functioning. Magnesium and calcium content in broccoli helps in regulating a normal blood pressure. The high levels of calcium and vitamin K also promote bone health and decrease any chance of osteoporosis.

• Vitamin C, an antioxidant that fights against free radicals, increases immunity of the body against diseases. This is abundantly present in broccoli.

• Trace minerals present in broccoli such as zinc and selenium act to strengthen the body’s immune system.

• The glucoraphanin in broccoli is helpful in detoxifying and repairing any skin damage. It is used by the body to form an anti-cancer compound called sulforaphane, which in turn, rids the body off H. pylori (a bacterium that increases the risk of gastric cancer). Also, indole-3-carbinol, which is a powerful antioxidant and prevents the growth of cervical and prostate cancer, is found in broccoli.

• One cup of broccoli has a large amount of protein and a low number of calories. Moreover, broccoli is rich in fiber and thus it aids in digestion, prevents constipation, maintains a low blood sugar and restricts overeating.

• Studies have shown that the carotenoid, lutein, helps in preventing age-related macular degeneration and cataract and it also possesses anti-cancer properties. Additionally, broccoli is a good source of vitamin A that is needed to form retinal, the light-absorbing molecule essential for both low-light and colour vision.

• Carotenoids present in broccoli may also slow down or prevent the thickening of arteries in the human body, thus fighting against heart diseases and strokes.

Amount: 1 Broccoli

Total Weight: 85 gm

How many calories in broccoli (per 100 gm)

Broccoli has about 34 calories per 100 gm of weight

• It is recommended to buy broccoli from a local farmer instead of the supermarket, as this may be fresher.

• The broccoli that you select should not be bruised. It must be uniformly coloured in dark green, sage or purplish green with no yellow spot of discolouration. Yellow flowers coming out of this vegetable indicates a sign of over-maturity, so avoid purchasing these.

• Never buy broccoli that appears rubbery or limp, moist, slimy or with brown spots. Opt for crispier and fresher sprouts. Also, a tight, closed and moist stalk indicates tender broccoli.

• If you plan to consume the broccoli within 3-5 days, it can easily be stored in a refrigerator at 32-36 F.

• Putting them into a plastic bag and then refrigerating will prolong its life to 10 days. Raw broccoli can be frozen to last until a year.  

• Any leftover cooked broccoli can be placed in an airtight container and then refrigerated. However, this will have to be consumed within few days.