Healthy vegetable, Broccoli

Broccoli

Broccoli heads are rich source of phyto-nutrients that help protect from prostate cancer and stroke risks. It is actually a flower vegetable and known for its notable and unique nutrients that are found to have disease prevention and health promoting properties.

Scientific name: Brassica oleracea var. italica.

Broccoli is a cool season crop and demands fertile rich and well-drained soil to flourish.Technically, broccolis are differentiated in to two main types according to their appearance; heading and sprouting.  Heading variety forms large, solid head, whereas sprouting types forms many small heads or florets.  

Mature plant bears about 4-10 inches wide, dark green to purple color flower head depending up on the cultivar type. Central thick stalk measures about 6-10 inches in height. Both thick stalk and fleshy flower heads are edible.
Many different hybrid-mix developed with other cruciferous family members such as broccoflower (hybrid of broccoli and cauliflower), broccolini (broccoli and chinese kale) etc.

See the table below for in depth analysis of nutrients: Broccoli (Brassica oleracea var. italica), fresh, raw, Nutrition value per 100 g (Source: USDA National Nutrient data base)
Principle	Nutrient Value	Percentage of RDA
Energy	34 Kcal	1.5%
Carbohydrates	6.64 g	5%
Protein	2.82 g	5%
Total Fat	0.37 g	1%
Cholesterol	0 mg	0%
Dietary Fiber	2.60 g	7%
Vitamins
Folates	63 mcg	16%
Niacin	0.639 mg	4%
Pantothenic acid	0.573 mg	12%
Pyridoxine	0.175 mg	13%
Riboflavin	0.117 mg	9%
Thiamin	0.071 mg	6%
Vitamin A	623 IU	21%
Vitamin C	89.2 mg	149%
Vitamin E	0.17 mg	1.5%
Vitamin K	101.6 mcg	85%
Electrolytes
Sodium	33 mg	2%
Potassium	316 mg	7%
Minerals
Calcium	47 mg	5%
Copper	0.049 mg	5.5%
Iron	0.73 mg	9%
Magnesium	21 mg	5%
Manganese	0.210 mg	9%
Selenium	2.5 mcg	5%
Zinc	0.41 mg	4%
Phyto-nutrients
Carotene-ß	361 mcg	--
Crypto-xanthin-ß	1 mcg	--
Lutein-zeaxanthin	1403 mcg	--

Health benefits of broccoli

• Broccoli is very low in calories, provides just 34 cal per 100 g. However, it is rich in dietary fiber, minerals, vitamins, and anti-oxidants that have proven health benefits.

• Fresh Broccoli is a storehouse of many phyto-nutrients such as thiocyanates, indoles, sulforaphae, isothiocyanates and flavonoids like beta-carotene cryptoxanthin, lutein, and zeaxanthin.  Studies have shown that these compounds by modifying positive signalling at molecular receptor levels help protect from prostate, colon, urinary bladder, pancreatic, and breast cancers.

• Fresh vegetable is exceptionally rich source of vitamin-C. Provides 89.2 mg or about 150% of RDA per 100 g. Vitamin-C is a powerful natural anti-oxidant and immune modulator, helps fight against flu causing viruses.

• Furher, it contains very good amounts of another anti-oxidant vitamin, vitamin-A. 100 g fresh head provies 623 IU or 21 % of recommended daily levels. Together with other pro-vitamins like beta-carotene, alpha-carotene, and zeaxanthin, vitamin A helps maintain integrity of skin and mucus membranes. Vitamin A is essential for vision and helps prevent from macular degeneration of retina in the elderly population.

• It is also a good source of minerals like calcium, manganese, iron, magnesium, selenium, zinc and phosphorus.

• Fresh broccoli heads are an excellent source of folates; contains about 63 mcg/100 g (Provides 16% of RDA). Studies have shown that consumption of fresh vegetables and fruits rich in folates during pre-conception and pregnancy helps prevent neural tube defects in the offspring.

• Broccoli leaves (green tops) are an excellent source of carotenoids and vitamin A; (provide 16000 IU of vitamin A per 100 g) contain these compounds several times more than in the roots.

• This flower vegetable is also rich source of other vitamin-K and B-complex group of vitamins like Niacin (vit B-3), pantothenic acid (vit.B-5), pyridoxine (vit.B-6) and riboflavin. The flower heads also have some amount omega-3 fatty acids.