Organic Broccoli - 1 head (approx. 450g)
Broccoli (Brassica oleracea) is a cruciferous vegetable related to cabbage, kale, cauliflower, and Brussels sprouts.
These vegetables are known for their beneficial health effects.
Broccoli is high in many nutrients, including fiber, vitamin C, vitamin K, iron, and potassium. It also boasts more protein than most other vegetables.
This green veggie can be enjoyed both raw and cooked, but recent research shows that gentle steaming provides the most health benefits.
Why are they good for you?
Broccoli is rich in various antioxidants and plant compounds, which contribute to its health benefits. These include :
Sulforaphane. One of the most abundant and extensively studied plant compounds in broccoli, sulforaphane may protect against various types of cancer.
Indole-3-carbinol. A unique nutrient found in cruciferous vegetables, this compound may help fight cancer.
Carotenoids. Broccoli contains lutein, zeaxanthin, and beta carotene, which may all contribute to better eye health.
Kaempferol. An antioxidant with many benefits for health, this compound may protect against heart disease, cancer, inflammation, and allergies.
Quercetin. This antioxidant has numerous benefits, including lowering blood pressure in people with high levels.
Broccoli contains a variety of vitamins and minerals, including:
Vitamin C. An antioxidant, this vitamin is important for immune function and skin health. A 1/2-cup (45-gram) serving of raw broccoli provides almost 70% of the DV.
Vitamin K1. Broccoli contains high amounts of vitamin K1, which is important for blood clotting and may promote bone health.
Folate (vitamin B9). Particularly important for pregnant women, folate is needed for normal tissue growth and cell function.
Potassium. An essential mineral, potassium is beneficial for blood pressure control and heart disease prevention.
Manganese. This trace element is found in high amounts in whole grains, legumes, fruits, and vegetables.
Iron. An essential mineral, iron has many important functions in your body, such as the transport of oxygen in red blood cells.
Broccoli also contains numerous other vitamins and minerals in smaller amounts. In fact, it provides a little bit of almost every nutrient you need.
Raw broccoli contains almost 90% water, 7% carbs, 3% protein, and almost no fat.
Broccoli is very low in calories, providing only 31 calories per cup (91 grams).
The nutrition facts for 1 cup (91 grams) of raw broccoli are:
Protein: 2.5 grams
Carbs: 6 grams
Sugar: 1.5 grams
Fiber: 2.4 grams
Fat: 0.4 grams
(source : https://www.healthline.com/nutrition/foods/broccoli#nutrients )
The Monash University recently tested both broccoli stems and florets for their FODMAP content. It turns out that the heat and floret is a very low FODMAP food (so, good!), while the stem is higher in FODMAP contents. Avoid eating only broccoli stems and you should be good to go. The stems are especially high in fructose.
(source : https://blog.onpoint-nutrition.com/ )
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