Overview

Broccoli is a hearty and tasty dark green vegetable which is available all over the world. It is a superfood which has been associated with all things like nutrients etc., Broccoli gets its name from the Italian word "Broccolo" known as the "Cabbage Sprout". Broccoli can be found in popular dishes across various countries. It is considered a staple food in many parts of the world. Broccoli is a good green vegetable which can include in our diet.

The botanical name of Broccoli is Brassica oleracea var. It belongs to the veggie family, which has the kale, cauliflower, brussels sprouts, bok choy, cabbage, rutabaga, and turnips. Broccoli organized in an exceedingly tree-like structure branching out from a thick, edible stalk. The Calabrese broccoli is the most common one which is used more in all over the world. Sprouting broccoli and purple cauliflower are the other varieties which are available mostly in the European and Mediterranean countries. The simplest way to eat broccoli is to steam them, shallow fry them or eat them raw as salad greens to preserve the nutrients contained in them.

health benefits of broccoli

Origin

Broccoli originated in Italy, however, it Is grown in other parts of the world like France, England, and Unites States. From 1920 onwards it is cultivated and produced more in the US.

Nutrition Value

A Broccoli serving weighs 100 grams provides the 36 calories with a certain amount of dietary fiber. It is a rich source of Sodium, Potassium, Carbohydrates, Sugar, Vitamin A, Calcium, Vitamin C, Iron, Vitamin B6, Magnesium, Selenium, Copper, Zinc, and Phosphorus.

The following table shows the nutrition percentage of Broccoli:

% Daily intake per serveAverage quantity per serving
Sodium2%35mg
Potassium10%318mg
Carbohydrate3%8g
Dietary Fiber10%2.7g
Protein6%3.1g

Glycemic Index

Glycemic Index (GI) is used to measure how quickly a food converts into glucose.

Glycemic Load (GL) is used to measure how much a food converts into glucose.

The Glycemic Index values for the broccoli is 15. The Glycemic load takes into the account when the amount of the food you have eaten and how it affects your blood sugar and insulin response. The Glycemic Load value of broccoli is 1.

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Benefits

Reduces the Cholesterol

Broccoli is a good source of fiber that helps to eliminate bad cholesterol from your body. Fiber helps to bind the cholesterin with gall acids within the alimentary canal and this makes it simple to expel bad cholesterol. According to recent studies, broccoli can reduce the cholesterol upto six percent.

Helps to reduce the weight

Broccoli is an ideal vegetable which helps to reduce the weight because it is low in calories and it is a good source of fiber which keeps you full for a long time and discourages binging. It makes your path simple and little smoother to weight loss.

Contains Vitamin C that helps to treat Hair Loss

Broccoli is a dark green vegetable and it contains vitamin C elements which eliminate the free radicals and helps to make your hair thicker and healthier. It is a rich source of vitamin B which reduce the stress and in an exceedingly approach combat hair loss.

Healthy Bone

Broccoli is a rich source of calcium and vitamin K, which are essential nutrients for bone health and prevention of osteoporosis. Broccoli is filled with other nutrients like magnesium, zinc and phosphorous. Due to these properties, it is extremely suitable for children, and elderly mothers.

Detoxify your body

Broccoli contains vitamin C, Sulphur, and amino acids which helps to detoxify your body. It helps to remove the free radicals and toxins like uric acid from your body. This can assist you to stop issues related to toxins like boils, itches, rashes, gout, arthritis, rheumatism and even skin diseases like skin problem and hardening of the skin.

May prevent from chronic diseases

Broccoli contains phenolic compounds which help to keep chronic diseases at bay and lowers the chances of suffering from cancer, diabetes, asthma, heart disorders, thereby, decreasing the mortality.

Boosts the Immunity System

The minerals like selenium, copper, zinc, phosphorus, and vitamin C which are present in good quantities in broccoli. They assist to strengthen your system and defend your body from various diseases and infections.

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May Boosts your Eye Health

Broccoli is a rich source of carotenoids which does the wonders for your eyesight and eye health. Particularly it is rich in lutein. Carotenoids helps to maintain good eyesight and night vision. Lutein also can benefit your heart and circulation.

Types

There are wide varieties of broccoli available some of them as follows:

  • Belstar
  • Calabrese
  • Destiny
  • Dicicco
  • Green Goliath
  • Green Magic
  • Purple Sprouting
  • Romanesco
  • Sun King
  • Blue Wind

Availability

July and August.

Selection

While buying broccoli, make sure that floret clusters are compact with firm stalks and healthy leaves. Look for colored buds which are dark green, sage or purple-green with no sign of yellowing or bruises. Never buy which has the yellowing florets and woody stalks with holes at the base and it should be avoided. Avoid those which has the yellow flowers blossoming from vegetable which is a sign of over maturity.

How to Preserve

Storing broccoli would require you to mist its unwashed head and wrap it in paper towels. You'll be able to refrigerate it for maximum two to three days. However, it's best to use recent vegetables in your food preparation.