Broccoli is one on the most abundant and cost-effective vegetables that you can buy at the supermarket. It is also one of the vegetables with the most complete and well-rounded nutritional values. It is a member of the cabbage family and is therefore very high in chlorophyll.
Broccoli was first cultivated by the Romans in Italy thousands of years ago and spread to Europe centuries later. Broccoli did not become popular in the United States until the twentieth century. In 1923, broccoli finally found roots in the American diet, when it was grown commercially in the United States.
Nutritional Facts
Broccoli is low in saturated fat and very low in cholesterol. It is also a good source of protein and many minerals, including calcium, iron, magnesium, potassium, manganese and phosphorus. Broccoli is also a good source of dietary fiber. Broccoli contains vitamin A, vitamin C, vitamin E and vitamin K as well as the B vitamins riboflavin, vitamin B6 and folate. This is almost every vitamin your body needs, with the exception of vitamin D.
Health Benefits
Broccoli acts as an anti-inflammatory agent in the body because it is a good source of omega-3 and omega-6 fatty acids. Broccoli is a natural way to get most of your daily vitamins because it contains almost every vitamin your body needs, with the exception of vitamin D. Broccoli is also a great food for weight loss because it contains fiber. Fiber is an essential nutrient that has been shown to aid in weight loss. Broccoli is also high in selenium, a mineral known to reduce free radicals and support a healthy immune system.
How Cooking Affects Broccoli's Nutritional Value
Broccoli eaten raw contains the highest amount of nutrients compared with cooked varieties of broccoli. Cooking broccoli causes its cell walls to break down and release nutrients. One cup of raw broccoli contains 146 percent of your daily recommended value of vitamin C, while boiled broccoli contains 108 percent--still a substantial source of vitamin C! The same is true for minerals like calcium and iron, which also decrease in potency during the cooking process. Frozen cooked broccoli purchased in the store has the lowest value of vitamin C at 67 percent; this is almost half of the value of raw broccoli. Additionally, calcium and iron are at their lowest levels in frozen broccoli. The loss in nutrients can be attributed to the process of freezing the vegetable, which causes ice crystals to form and damage the cell walls.
Even though there is some loss of vitamins during the cooking process, it is obvious that there is still significant nutritional value in cooked broccoli. Steaming broccoli is one of the best ways to prepare the vegetable. The steaming process does not cause as much cellular damage and therefore allows the cooked broccoli to hold more nutritional value.
Member Comments