Broccoli Nutrition and
Health Benefits
Broccoli nutritional value is
excellent - this vegetable is one of the most healthiest
and nutritional as it's packed with goodness and
benefits. This vegetable provides a whole range of essential
vitamins including vitamin A, vitamin C, vitamin E,
vitamin K. This healthy vegetable also contains a whole
range of essential B vitamins including vitamin B1, B2,
B3, B5 and B6. Please refer to the 'vitamins in
vegetables' page for important information regarding the
health benefits of these vitamins and what each one can
do for the body and wellbeing. It is important to note
that not a great deal of vegetables contain vitamin K.
Vitamins and Nutrients in Broccoli
There are also many nutrients in broccoli
including potassium, zinc, fibre, beta carotene,
calcium, iron, plus many other essential benefiting
nutrients. Broccoli can benefit our health, well-being
and lifestyle in many ways as its powerful combination
of vitamins and nutrients quite simply can support and
strengthen many areas of the body including the
digestive system, liver, eyes, heart, skin, and the
immune system. Broccoli can help the body to fight major
diseases including cancer and heart disease. This
vegetable is rich in energy boosting vitamins that can
decrease stress levels and influence concentration,
alertness and vitality.
Broccoli
Facts (Broccoli nutrition facts and Health Benefits)
The two types
of broccoli are purple sprouting and calabrese
To the right
there is a picture of broccoli - the variety is
green calabrese broccoli
There are many vitamins
in broccoli including A, B1, B2, B3, B5, B6, C, E
and K
Broccoli is
low in calories and carbohydrates, it is a very
healthy vegetable and can form part of a balanced
diet - it counts as one of your five a day!
Broccoli can
help fight cancer, heart disease and other major
life threatening illnesses!
Calories Broccoli
- Nutrients, Vitamins and Benefits This green vegetable is very healthy and there are
also low calories
and carbohydrates in broccoli, this
nutritional vegetable offers many health benefits - vitamins, nutrients and
minerals. This popular, healthy green vegetable provides high
nutritional value. The amount of calories
in broccoli depends on the way that it is cooked, for example if
baked, roasted, steamed, stir fried or boiled. The
following calorie guide can be used to calculate the
amount of carbs and calories in broccoli.
Calories in Broccoli per 100 grams:
Boiled Broccoli
- 24 calories / 1.1 carbs / 3.1 protein in broccoli
Frozen Broccoli - 31 calories / 2.3 carbs / 3.3 protein
in broccoli
What is Broccoli?
- Nutrients, Vitamins and Benefits Broccoli is a very nutritious, healthy green or
purple vegetable that grows in tight florets
on a stalk. This particular vegetable is extremely
popular and it compliments other foods wonderfully.
Broccoli can be served with meats such as chicken,
lamb and beef, fish, potato,
vegetables and many other types of foods and
recipes including broccoli with chesse! Broccoli is a member of the cabbage family
(cruciferae) - all vegetables from this food group
have high nutritional value. It has a
distinct, fairly mild flavor which is unique to this
healthy vegetable.
The
History of Broccoli - Nutrients, Vitamins and Benefits
There are two main types of broccoli
- purple sprouting and calabrese broccoli.
Purple sprouting broccoli was cultivated first and the
Romans liked to eat it with a sauce or use it as a wine
ingredient. Purple broccoli looks quite different to the
standard green broccoli, not just in color, but in
general appearance. Purple sprouting broccoli has longer
leaves, shoots and florets - it is not as neat and
compact as green calabrese which is the type of broccoli
that most of us are familiar with eating. This kind is
also known by the name 'calabrese'. Its clusters of
flowerheads are neatly compact, the florets are large
and green. The name calabrese broccoli derives from its
place of origin, the province of Calabria in Italy.
Picking and Storing
Broccoli
- Nutrients, Vitamins and Benefits
Try to select broccoli that is as
fresh as possible as it doesn't typically remain fresh
for very long - just a couple of days in a cool, dry
place. Check for healthy looking florets, leaves and
stalks. Try to pick loose broccoli as it will be
fresher. Packaging can cause vegetables to lose their
freshness and nutritional value more quickly. The
florets should not feel limp and the color should be
rich and vibrant. Green flowerets begin to turn yellow
at the tips when they start to deteriorate and lose
their freshness. Green calabrese broccoli is grown all
year round. Purple sprouting broccoli can be more
difficult to find as it's a seasonal vegetable which
becomes available towards the end of winter (depending
on the country in which it is grown).
Preparing
Broccoli for Cooking
- Nutrients, Vitamins and Benefits
When preparing broccoli for cooking,
it is important to remove any discolored flowerets or
leaves. The stalks should be trimmed. Broccoli can be
boiled, steamed, stir fried or baked. Green broccoli (calabrese)
can lose its color during the steaming process. Boiling
is often a very good cooking method for this particular
variety. Do not overcook or boil broccoli at a very high
temperature as this will cause a greater loss of
vitamins and nutrients. The florets should be cut or
chopped
evenly so that they take equal boiling time to cook -
approximately five minutes boiling broccoli should be
adequate. Boil broccoli until it is a little tender but
not overly soft as this can result in soggy vegetables!
Purple broccoli is ideal for steaming.
Health
experts and nutritionists believe that a well-balanced
diet that includes at least five portions of fruit and
vegetables per day will help to considerably improve our
lifestyles and ultimately extend our lives
