Nutritional Nuggets: Broccoli a Superstar
By Pat Ellis
While there is most likely no bad vegetables, there are stars that offer greater benefits than others. Broccoli is one of them. A member of the Brassica oleracea species (the same as cabbage, cauliflower, and kale), it was first cultivated by the Etruscans, an ancient Italian civilization, considered to be horticultural innovators. The ancient Romans incorporated it into their cuisine, recognizing its flavor and health benefits.
This vegetable is packed with vitamins, minerals, fiber, and antioxidants, making it a valuable aid in reducing inflammation and keeping blood sugar stable,while strengthening the immune system.
One cup of approximately 90 grams of raw broccoli has an impressive nutritional profile with:
Fiber: 2.4 grams
Vitamin C: 135% of the RDI
Vitamin A: 11% of the RDI
Vitamin K: 116% of the RDI
Vitamin B9 (Folate): 14% of the RDI
Potassium: 8% of the RDI
Phosphorus: 6% of the RDI
Selenium: 3% of the RDI
Broccoli can be eaten raw in salads, as a snack or cooked—both are perfectly healthy but provide different nutrient profiles. Cooking can make certain nutrients, like lutein and beta-carotene, more available for absorption, although it decreases the amount of vitamin C present. Still, raw or cooked, 100g of broccoli contains more vitamin C than an equal amount of oranges. The good news continues, with broccoli also having a beneficial effect on gut microbiome by decreasing the presence of harmful bacteria.
Additionally, broccoli contains potent antiangiogenic bioactives like brassinin and sulforaphanes. Studies at University of Chicago, Harvard and the NIH, among others, have shown an association between the consumption of 1-2 cups per week and reduced rates of Hodgkin’s lymphoma, lung and breast cancer, and ovarian cancers. A 59% decrease in the rate of prostate cancer was also demonstrated.
If the presence of the potent bioactive sulforaphane appeals to you, be sure to include broccoli sprouts in your menu plan. The sprouts contain up to a hundred times more sulforaphane which has been shown to boost immune defenses against the flu virus.
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