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Jai Ganesh

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Broccoli

Broccoli

Gist

Broccoli, Brassica oleracea, variety italica, form of cabbage, of the mustard family (Brassicaceae), grown for its edible flower buds and stalk. Native to the eastern Mediterranean and Asia Minor, sprouting broccoli was cultivated in Italy in ancient Roman times and was introduced to England and America in the 1700s. High in dietary fibre and a number of vitamins and minerals, including potassium, folic acid, and vitamins A, C, and K, broccoli is a nutritious vegetable and can be eaten fresh or cooked. Fresh broccoli should be dark green in colour, with firm stalks and compact bud clusters.

Broccoli is a fast-growing annual plant that grows 60–90 cm (24–35 inches) tall. Upright and branching with leathery leaves, broccoli bears dense green clusters of flower buds at the ends of the central axis and the branches. If left unharvested, those buds bear yellow flowers with four petals and produce silique fruits (a dry capsule). Broccoli thrives in moderate to cool climates and is propagated by seeds, either sown directly in the field or in plant beds to produce transplants. The heads, or florets, reach harvest in 60 to 150 days, depending upon the variety and the weather.

Summary

Your parents knew what was up when they told you to eat your broccoli. This verdant vegetable is a powerhouse of nutrients. It's reputed to benefit digestion, the cardiovascular system and the immune system, and to have anti-inflammatory and even cancer-preventing properties. Plus, broccoli is low in sodium and calories, at about 31 calories per serving. It's also a fat-free vegetable.

Broccoli has an impressive nutritional profile. It is "high in fiber, very high in vitamin C and has potassium, B6 and vitamin A," raved Victoria Jarzabkowski, a nutritionist with the Fitness Institute of Texas at the University of Texas at Austin. "For a nonstarchy vegetable, it has a good amount of protein."

Broccoli is also packed with phytochemicals and antioxidants. Phytochemicals are chemicals in plants that are responsible for color, smell and flavor. Research shows that they have numerous healthful benefits, according to the American Institute for Cancer Research. Phytochemicals in broccoli are good for the immune system. They include glucobrassicin; carotenoids, such as zeaxanthin and beta-carotene; and kaempferol, a flavonoid.

Details

Although you'd never guess it, broccoli has its origins in the wild mustard plant. It was bred by farmers over time to be the crunchy, green vegetable we know today -- and it's loaded with healthy nutrients.

Broccoli dates to the Roman Empire, where it grew in the Mediterranean region. U.S. farmers didn't start to grow it until the 1920s. Today, if you're like the average American, you eat nearly 6 pounds of the stuff each year. How much you like its cabbage-like flavor may depend at least in part on your genes. Some people are born hyper-sensitive to bitter tastes like that of broccoli.

In the U.S., the most common types of this veggie are hybrids of an Italian green broccoli called "Calabrese" -- with florets of varying shades of green. But don't expect to see signs for Calabrese broccoli at the store. Throughout the world, grocers sell different varieties under the single name "broccoli."

Nutrients per Serving

A 1/2 cup of broccoli contains:

* Calories: 15
* Fat: 0 grams
* Carbs: 3 grams
* Protein: 1 gram

One cup of broccoli has as much vitamin C as an orange. You need this antioxidant to protect your cells from damage and promote healing throughout your body.

Broccoli is also rich in vitamins and minerals like:

* Calcium
* Iron
* Phosphorous
* Potassium
* Zinc
* Thiamin
* Riboflavin
* Niacin
* Vitamins A, B6, E, and K
* Folate

Health Benefits

On top of all the vitamins and minerals it contains, broccoli is chock full of many natural chemicals that scientists are still learning about. Chief among these is a sulfur compound called sulforaphane, which may help with certain health conditions. These include:

* Diabetes. Studies show that sulforaphane may help lower your blood sugar. If you have type 2 diabetes and obesity, you may notice a bigger improvement in blood sugar than other people would.

* Cancer. Sulforaphane and other natural compounds in broccoli might stop cancer cells from forming in your body.

* Osteoarthritis. Because it keeps the cartilage between your joints healthy, sulforaphane can help prevent or slow osteoarthritis.

* Schizophrenia. While scientists don't have enough proof yet, high levels of sulforaphane may shift brain chemicals. Researchers are trying to find out if broccoli sprout extracts could help people with schizophrenia manage their symptoms.

Other natural plant compounds in broccoli called carotenoids have health benefits, too. They can help lower your chances of getting heart disease and boost your immune system, your body's defense against germs.

Risks and Warnings

You may need to avoid broccoli if you have some health problems. Talk to your doctor about what's best for you if:

* You take blood thinners. Broccoli is high in vitamin K, which helps your blood clot. If you eat more than usual, it may change how your body responds to your medicine. While you don't have to avoid all broccoli if you're on blood thinners, you should keep the amount of vitamin K in your diet steady.

* You have irritable bowel syndrome (IBS). Broccoli may give you gas and upset your bowels.

* You have kidney problems. The phosphorus in broccoli can start to build up in your blood if your kidneys don't work well.

How to Prepare Broccoli

Some people prefer broccoli florets, but you can eat the leaves and stems, too. The stalk contains the most fiber, while broccoli leaves are highest in cell-protecting antioxidants, vitamins E and K, and calcium.

Additional Information

Broccoli (Brassica oleracea var. italica) is an edible green plant in the cabbage family (family Brassicaceae, genus Brassica) whose large flowering head, stalk and small associated leaves are eaten as a vegetable. Broccoli is classified in the Italica cultivar group of the species Brassica oleracea. Broccoli has large flower heads, usually dark green, arranged in a tree-like structure branching out from a thick stalk which is usually light green. The mass of flower heads is surrounded by leaves. Broccoli resembles cauliflower, which is a different but closely related cultivar group of the same Brassica species.

It can be eaten either raw or cooked. Broccoli is a particularly rich source of vitamin C and vitamin K. Contents of its characteristic sulfur-containing glucosinolate compounds, isothiocyanates and sulforaphane, are diminished by boiling but are better preserved by steaming, microwaving or stir-frying.

Rapini, sometimes called "broccoli rabe", is a distinct species from broccoli, forming similar but smaller heads, and is actually a type of turnip (Brassica rapa).

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