Nutrition facts and Nutritional information of Broccoli

Broccoli (Brassica oleracea, брокколи, البروكولي) is an edible annual vegetable plant of the Cabbage family. The word broccoli is derived from Italian.

Broccoli is high in ascorbic acid (vitamin C), soluble fiber and a wide bunch of antioxidants. These antioxidants are essential for maintaining the eye’s health, for empowering the immune system and in reducing inflammation.

Broccoli is high in lutein, a carotenoid that prevents from macular degeneration and cataracts. Moreover, Diindolylmethane an antioxidant found in broccoli possess great anti-viral and antibacterial qualities.

Indole-3- carbinol an antioxidant found in broccoli proven to prevent from cellular damage.

Recommendation

We recommend you to eat steamed and/or half-cooked (by means of microwave or stir-fried) broccoli, as boiling greatly reduces the nutritional benefits of broccoli.

Intake

Peel the tough outer layer of the stalks and slice into discs, as they are edible and delicious. Cook or steam for a couple of minutes. Remember that the stalks will take longer time to cook than the florets.

Eat fresh Broccoli with low fat dip (olive oil, garlic, few drops of lemon, 1-5g of table salt) or simply enjoy eating it with hummus.

Steam broccoli and serve with low fat Italian cheese sauce, or you can make a light cream of broccoli soup by substituting pureed potato for some or all of the heavy cream.

Verified by: Dr.Diab (June 28, 2017)

Citation: Dr.Diab. (June 28, 2017). Nutrition facts and Nutritional information of Broccoli. Medcoi Journal of Medicine, 3(2). urn:medcoi:article18260.