Broccoli is a member of the cabbage family along with cauliflower, kale, kohlrabi, turnips and Brussels sprouts. Although broccoli is often seen as a vegetable people don't like, Americans consume it in large quantities. In 1998, Americans ate 34 percent more broccoli than in 1990. This is a positive trend, as broccoli has numerous health benefits. Also, broccoli will not throw you off your diet; one cup only adds 31 calories to your daily intake.
Nutrients
Broccoli provides your body with a number of healthy nutrients. This vegetable has one of the highest fiber counts, providing 16 percent daily value (DV) in a medium stalk. The same amount gives you 200 percent DV of vitamin C, which is 75 percent more than you will find in an equivalent amount of oranges. You also receive 10 percent DV of beta-carotene, 6 percent DV of calcium, 4 percent DV of iron and a small amount of numerous other nutrients.
Considerations
For the best quality and most nutritious broccoli, choose bunches that are dark green or even purple instead of light green, as the darker colored ones have more vitamin C and beta-carotene. Select florets that are closed instead of ones that are yellow and flowering, and choose firm stems over pliable ones. Finally, consume fresh broccoli more often than frozen as the frozen variety has higher levels of sodium.
Cooking Methods
The cooking method makes a difference as to the nutrients you consume from broccoli. Cooking broccoli by stir-frying or boiling causes a loss of nutrients during the cooking process. The best method of cooking broccoli is steaming, which keeps most of the nutrients intact, as reported in an August 2009 study in "Journal of Zhejiang University Science B."
Anti-Cancer Compounds
Broccoli contains a number of compounds that may fight cancer. Antioxidants in broccoli, including vitamin C and carotenoids, fight free radicals that can lead to cancer and other diseases. Broccoli also contains glucosinolates, bioactive compounds that cause isothiocyanates that can fight cancer, according to the August 2009 study in "Journal of Zhejiang University Science B." Another cancer-fighting compound in broccoli is sulphoraphane, noted in the April 1999 study in "Agricultural Outlook."
References
- "Agricultural Outlook"; Broccoli: Super Food for All Seasons; U.S. Department of Agriculture; April 1999
- LIVESTRONG.COM: MyPlate -- Broccoli
- U.S. Department of Agriculture: Broccoli
- "Journal of Zhejiang University Science B"; Effects of Different Cooking Methods on Health-Promoting Compounds of Broccoli"; Gao-feng Yuan, et al.; August 2009
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