Just imagine an Italian saying: “Bro-co-li”. Chances are you might just have pronounced it in its original way. Yes, broccoli is actually derived from Italian. This Italian member of the cabbage family can be eaten raw but most people prefer to boil or steam it.
Origin
Records suggest that broccoli originated and was cultivated in the northern Mediterranean. Also, If you are tempted to cultivate broccoli, be aware that it is a cool-weather crop that does poorly in hot summer weather.
Vegetables offer a wide range of health benefits, but some seem to have greater potential to ward off disease than others. Broccoli falls into this category, having been widely studied for its many health effects.
Health Benefits
Broccoli can be eaten cooked or raw, but the best ways are to steam them, shallow fry them, or eat them raw as salad greens because that preserves the nutrients contained in them. Some ways of cooking this vegetable enhance certain health benefits, such as the increased cholesterol-lowering properties that are gained when broccoli has been steamed. Let’s take a look at some of the nutritional assets contained in broccoli that makes it such an important part of our diet!
- Good For Skin Care: The credit for keeping your skin glowing and young goes to expert antioxidants like beta-carotene and vitamin-C, as well as other helpers like vitamin B complex, vitamin E (the one that gives shine to your skin and hair while reviving skin tissues), vitamin A & K, omega 3 fatty acids (adds glamor), amino acids and folate present in the broccoli. They all help to take very good care of your skin and leave it glowing, healthy, and radiant.
- Improved digestion and natural detoxification: Eating foods with a natural fibre like broccoli can prevent constipation, maintain a healthy digestive tract and lower the risk of colon cancer. Adequate fibre promotes regularity, which is crucial for the daily excretion of toxins through the bile and stool. Recent studies have shown that dietary fibre may also play a role in regulating the immune system and inflammation.
- Improves Eye Health: “You’ve probably heard that carrots are good for your eyes, and that’s because they contain lutein,” Jarzabkowski said. “It’s a compound antioxidant that’s really good for eye health, and broccoli is also a great way to get it.” Another antioxidant in broccoli called zeaxanthin is similarly beneficial. Both chemicals may help protect against macular degeneration, an incurable condition that blurs central vision, and cataracts, a clouding of the eye’s lens.
- Strengthen bone and Prevent Osteoporosis: Being rich in calcium, zinc, magnesium and phosphorus, they help in maintaining bone strength and keeping the bone remain strong. Hence, eating broccoli is very beneficial for the elderly and pregnant women, because these people are more prone to osteoporosis.
- Protects from Anemia: Anemia is directly related to a lack of iron and certain proteins. Broccoli is rich in both of these and hence forms an excellent remedy against anaemia. Eat them and feel the blood surge powerfully through your body, rich with oxygen to keep your systems functioning at a high level. Copper is also found in broccoli which is another essential mineral in the production of red blood cells, along with iron.
Nutritional values
Water g 89.3
Energy kcal 34
Protein g 2.82
Total lipid (fat) g 0.37
Carbohydrate, by difference g 6.64
Fibre, total dietary g 2.6
Sugars, total g 1.7
Minerals
Calcium, Ca mg 47
Iron, Fe mg 0.73
Magnesium, Mg mg 21
Phosphorus, P mg 66
Potassium, K mg 316
Sodium, Na mg 33
Zinc, Zn mg 0.41
Vitamins
Vitamin C, total ascorbic acid mg 89.2
Thiamin mg 0.071
Riboflavin mg 0.117
Niacin mg 0.639
Vitamin B-6 mg 0.175
Folate, DFE µg 63
Vitamin B-12 µg 0
Vitamin A, RAE µg 31
Vitamin A, IU IU 623
Vitamin E (alpha-tocopherol) mg 0.78
Vitamin D (D2 + D3) µg 0
Vitamin D IU 0
Vitamin K (phylloquinone) µg 101.6
Lipids
Fatty acids, total saturated g 0.039
Fatty acids, total monounsaturated g 0.011
Fatty acids, total polyunsaturated g 0.038
Fatty acids, total trans g 0
Cholesterol mg 0
Amino Acids
Other
Caffeine mg 0
Source: EHealthZine, Organic Facts, Care2, USDA.
