Broccoli is a member of the cabbage family that originated in continental Europe. We eat the head of the plant, which is the flower. Popular ways of cooking the vegetable is though boiling or streaming, but it is also delicious raw. Boiling the vegetable is not advisable, as it loses much of the nutritional value; boiling for just ten minutes can reduce its anti-cancer property by up to 50%.
There are three common types of broccoli: the most common is simply referred to as ‘broccoli’ in many parts of the world, and exhibits the typical thick stalk with green flower head. ‘Sprouting broccoli’, mainly sold in North America, has a thinner stalk and often has many more heads than the common broccoli. ‘Purple flowering’ is the final type, which is shaped like a cauliflower but has many tiny buds. Contrary to its name, this type is not always purple.
It’s a beautiful low fat vegetable that is highly versatile and satisfying to eat.
Why is broccoli so good to eat?
There are plenty of reasons to include beautiful green broccoli in a low fat diet.
The high level of potassium that can be found in broccoli helps to maintain a healthy nervous system, increases brain function and also increases muscle growth and development. This makes broccoli the perfect vegetable for growing children to eat, especially as they enter their teenage years.
100g of broccoli contains more than the recommended daily amount of Vitamin C, which helps with the immune system – broccoli is commonly eaten in the winter because of the high level of Vitamin C, which prevents and fights the common cold.
The Vitamin K level of broccoli helps with mainlining healthy bones and the prevention of osteoporosis. The glucoraphanin that broccoli contains will also help with repairing skin damage from sun damage. Glucoraphanin is processed in the body to make the anti-cancer compound sulforaphane, which destroys the H. Pylori bacteria that highly increases the risk of certain cancers.
Finally, broccoli is brilliant as an aid to dieting, due to the fibre that it contains. The fibre will help to aid with digestion, prevents constipation, maintains low blood sugar levels and can help to stop over-eating. 100g of broccoli will also contain just as much protein as the same amount of rice, but with less than half the calories.
Food Group: Vegetable
Nutritional Values: Per 100g (green olives)
- 34 Calories
- 0.4g Fat of which 0% is saturated
- 0 Trans fats
- 6.6g Carbohydrates
Nutrients:
- Vitamin C
- Vitamin K
- Vitamin A
- Vitamin E
- Folate
- Manganese
- Potassium
- Phosphorus
