Packed with fiber and vitamins, broccoli and cauliflower fit into an overall healthy meal plan, as well as special diets for people watching their calories or carbohydrates. As part of the cruciferous family of vegetables, cauliflower and broccoli are an important part of preventing heart disease and cancer, due to their special plant compounds that help lower cholesterol and act as anti-carcinogens.
Basic Broccoli Nutrtion
One serving of cooked broccoli contributes only 43 calories and .5 g fat to the diet, along with zero cholesterol and only 42 mg sodium. At the same time, it provides almost 20 percent of your recommended daily amount (RDA) of dietary fiber, along with about twice as much of the RDA for calcium and vitamin K. Broccoli also supplies at least 10 percent of the RDA of vitamin A, riboflavin, vitamin B6, folate, manganese, phosphorus, potassium and several amino acids.
Basic Cauliflower Nutrition
At 28 calories per serving, cauliflower is also low in fat, cholesterol and sodium and provides 13.4 of the RDA of dietary fiber. It provides 90 percent of the RDA of vitamin C, along with at least 10 percent of the RDA of vitamin B6, folate and vitamin K.
Other Cruciferous Vegetables
The other members of the cruciferous family of vegetables include kale, bok choy, Brussels sprouts and cabbage. Cruciferous vegetables are named after the fact that most have a cross at the base of the plant. They share several anti-carcinogenic compounds, including isothiocyanates, crambene, indole-3-carbinol and glucosinolates, according to the American Institute for Cancer Research.
Methods of Preparation
Serve broccoli and cauliflower either fresh or lightly cooked to retain nutrients. Both cruciferous veggies work well as nutritious additions to dip on the crudite platter. Fresh broccoli or cauliflower also provide crunch to green salads. Low-carb dieters often steam and puree cauliflower as an alternative to mashed potatoes. Cooked broccoli works well by itself as a side dish, or adds nutrients to quiches and omelets.
Primary Health Benefits
World's Healthiest Foods cites several studies profiling broccoli's potential to lower cholesterol, fight several kinds of cancers, regulate digestion, promote eye health, help the skin recover from sun damage and help combat vitamin D deficiencies. Like broccoli and other cruciferous vegetables, cauliflower's antioxidant vitamin and fiber content, as well as its anti-carcinogenic compounds, make it useful as a "detox" vegetable that may fight several kinds of cancers while promoting digestion and lowering cholesterol.
When to Avoid Cauliflower and Broccoli
The University of Maryland Medical Center warns patients prone to hypothyroidism to avoid cruciferous vegetables, because they may interfere with thyroid function. Doctors may also suggest that patients with conditions such as Crohn's disease eat lower-fiber foods rather than consume vegetables like broccoli and cauliflower
References
- World's Healthiest Foods: Broccoli
- World's Healthiest Foods: Cauiliflower
- Johns Hopkins Pathology: Ovarian Cancer
- University of Maryland Medical Center: Breast Cancer
- University of Maryland Medical Center Hypothyroidism
- American Institute for Cancer Research: Foods that Fight Cancer: Cruciferous Vegetables
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