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Broccoli

Background

Broccoli is a cruciferous vegetable, making it related to cabbage, brussels sprouts, and cauliflower. Broccoli is known as a “cold-tolerant” vegetable, native to the Mediterranean region. It is grown for both fresh and processing markets. The majority of broccoli is consumed in processed foods; however, the way broccoli is treated or processed affects its functional health properties.

 

Benefits

  • Contains many different antioxidant compounds such as glucosinolates, selenium and flavonoids that can help prevent cancer and heart disease by reducing oxidative damage in the body.
  • Is an excellent source of vitamin C, an important nutrient essential for wound healing, healthy gums, and also resisting infection.
  • Is a good source of B vitamins, which are involved in energy and fat metabolism, as well as brain and nervous system health.

 

Nutritional Value of ½ cup (46 g) Chopped, Raw Broccoli

  • 16 calories
  • 3 g carbohydrate
  • 1 g fibre
  • 1 g protein
  • 0 g fat
  • ~40% daily recommended intake of Vitamin K
  • ~70% daily recommended intake of Vitamin C

 

Did You Know

Heat processing broccoli can impact the nutritional content of the vegetable. Cooking broccoli in water results in a 20% to 40% loss of potassium, magnesium and phosphorus. Instead of boiling it, quickly blanching the broccoli or steaming it (or eating it raw!) will help to preserve its nutrients.

 

Recipes