Nutritional Value Of Broccoli And Cauliflower

When former President George H.W. Bush turned up his nose at broccoli, he was passing up a vegetable that Dr. Michael Grusak, a researcher at Baylor College of Medicine, calls "a nutrition powerhouse." Along with its cousin, cauliflower, broccoli provides important vitamins and minerals, as well as a class of organic compounds that may help prevent some forms of cancer, according to the Linus Pauling Institute at Oregon State University.

Origin

Broccoli and cauliflower belong to a family of vegetables that botanists call Brassicaceae or Cruciferae. The family includes cabbages, rabe, Brussels sprouts, mustard and turnips. They appear to have originated in the Mediterranean, where they form a substantial part of the diet.

Calories

Both vegetables are low in calories. One cup of chopped, cooked broccoli provides 31 calories, while a cup of raw chopped cauliflower provides 25 calories.

Nutritional Components

A 1-cup serving of broccoli contains more than a full day's supply of vitamins C and K, according to the Center for Health and the Global Environment at Harvard Medical School. In addition, broccoli provides fiber, folate, manganese and beta-carotene. Cauliflower is a good source of fiber, manganese and potassium. A 1-cup serving of cauliflower provides 70 percent of your daily requirement of vitamin C, 20 percent of your daily requirement of vitamin K and 11 percent of your daily requirement of folate.

Cancer Prevention

The Linus Pauling Institute notes that chopping or chewing broccoli and cauliflower seems to promote the formation of glucosinolates, which may help eliminate carcinogens before they can cause the DNA damage that causes cancer.

The institute's website notes a 1996 epidemiological study that reviewed previous studies on the role of cruciferous vegetables in the prevention of cancer. The study, carried out at the Netherlands Organization for Applied Scientific Research and published in "Cancer Epidemiology, Biomarkers and Prevention," showed that 67 percent of the studies included found that people who consumed more cruciferous vegetables had lower overall rates of cancer than those who did not. D.T. Verhoeven and associates noted that further research should focus on the role of cruciferous vegetables as opposed to consumption of all vegetables.

Preparation

Eat broccoli and cauliflower raw, or steam them lightly to reduce their bitterness without leaching away nutrients. Perk up the flavors with a spritz of lemon juice or flavored vinegar, or toss steamed stalks lightly with oil-and-vinegar dressing. Roasting or grilling cruciferous vegetables seems to bring out a nutty flavor that many children find more appealing. Break up heads of cauliflower or broccoli into florets and stalks, toss them with olive oil and sprinkle them lightly with salt and pepper, then roast, grill or stir-fry them.