Broccoli is a Mediterranean vegetable which belongs to cauliflower family. More than 2500 years ago Italians created this breed from other vegetables. It is considered one of the healthiest From Italy it gradually spread to other countries in Europe and finally to America through the Italian immigrants.
Broccoli is a vegetable which is loved by many who are health conscious because of its enormous health benefits. But there are many who do not like it because of its relative crunchiness which is not there in most other vegetables.
I have seen people who took boiled vegetables like broccoli and carrots and bell pepper for a week and their faces got lot of shine. It happens due to removal of toxins and the nutrition present in the vegetables.
Nutrition in Broccoli
Macronutrients in Broccoli
Protein content is 2.82 grams per 100 grams of weight in Broccoli.
It contains 6.64 grams of carbohydrates for 100 grams. However half of that is dietary fiber which means that the net carbs is very little and can be ignored.
It contains minuscule 0.37 grams of fat for 100 grams in weight.
Other Nutrients in Broccoli
Broccoli is a store house of various Vitamins. 100 grams of Broccoli contains more than the daily requirement of Vitamin C. It also contains almost 100% requirement of Vitamin K. It also contains good amount of Folate and Vitamin B6.
These Vitamins are essential for our good health immune system.
Dietary Fiber in Broccoli
Broccoli contains around 2.6 grams of fiber in 100 grams. Considering that 83 percent of broccoli is water this means it is quite high amount of fiber in the remaining portion. Considering that Broccoli contains so much nutrition it is a great option to include on your plate on a regular basis.
Health Benefits of Broccoli
As with most vegetables, broccoli has many health benefits associated with it. Here are some of the benefits –
Broccoli contains very less net carbs and good amount of fiber. Since it contains soluble fiber, it helps in keeping the cholesterol levels lower hence helping in keeping the heart healthier.
Improved Immune System
Vitamin C in Broccoli is a great immune system booster. It improves your ability to fight infections and can reduce the incidences of cold and flu.
Vitamins and other compounds in Broccoli helps in clearing the toxins and makes the skin healthier. If you take slightly steamed broccoli and other vegetables for 2 weeks you will see that your skin will start glowing and better energy levels.
It contains Selenium which has anti cancer properties. This mineral is also found in sea animals like whale and seals and it is one of the reasons Eskimos suffer from very less incidents of cancer. It also contains a compound called glucoraphanin which has anti cancer properties. To get the best benefit it should not be boiled. It should be steamed or eaten raw.
Helps in Auto Immune Diseases
It contains a compound called Diindolylmethane which helps in keeping the auto immune disease in check and also acts as anti viral, anti bacterial and anti cancer agent.
The folate and Vitamin C in Broccoli act as powerful anti oxidants. The repair the cell damage and prevent premature aging. Other anti oxidants present are lutein, beta-carotene and zeaxanthin. It also contains some amount of omega 3 fatty acids. The anti oxidants also help in fighting inflammation.
Keeps Weight in Control
Broccoli contains very little calories and its fiber content keeps the hunger in check. This prevents over eating and excess intake of calories. Hence adding broccoli in your food will help in keeping your weight increase in check. Half cup of broccoli contains more protein than a cup of rice while having less than half the calories.
How is Broccoli consumed?
Usually broccoli is consumed either in boiled or steamed state. Some people who like raw foods have it raw also.
If you have problem of flatulence then it can be blended in a blender and then you can have it. Doing this will reduce the problem of flatulence.
You can also cook broccoli slightly or steam it and then add some tempering before consuming it. This will make it tastier and easier to eat. Usually broccoli is added to steamed cauliflower and carrots and eaten as salad.
Broccoli is present in three varieties. The common one also called Calabrese broccoli, Sprouting broccoli and Purple broccoli.
Some people perceive bitterness when they eat broccoli. But this bitterness varies from person to person.