Broccoli: properties, nutritional values, calories

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Robert Maurer
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I broccoli (Brassica oleracea) belong to the Brassicaceae family, also known as Cruciferae, to which they also belong cauliflower, cabbage black e savoy cabbage.

They are rich in antioxidants, vitamins and fiber that make them precious allies of our health. Let's find out better! 


 

  • Benefits of broccoli
  • Nutritional values ​​of broccoli
  • Variety of broccoli
  • How to choose broccoli
  • How to clean broccoli
  • How to cook broccoli
  • How to grow broccoli
  • Controindicazioni

 


Benefits of broccoli

Broccoli boasts numerous properties beneficial for health, let's see some of them:

  • There are rich in antioxidants, which promote cardiovascular health.
  • They reduce inflammation.
  • They counteract the development of some types of cancer, such as that of breast and prostate.
  • I improve blood sugar levels.
  • They favor the brain health, skin e bones.
  • They promote the digestion and intestinal transit.
  • They enhance the immune system.

     

Nutritional values ​​of broccoli

100 g of broccoli provide


  • 27 kcal
  • 3 g protein
  • 0,4 g fat
  • G carbohydrates 3
  • Sugars 3 g
  • Fiber 3 g

 

Variety of broccoli

There are numerous varieties of broccoli, the most used in cooking are:


  • Sicilian broccoli;
  • Calabrian broccoli;
  • black cabbage;
  • Brussels sprouts;
  • savoy cabbage;
  • cauliflower (white broccoli);
  • romanesco broccoli.

 

How to choose broccoli

Green broccoli has a dark color and are firm to the touch. If some parts are tending to yellow, this means that the product is no longer fresh.

 

How to clean broccoli

Based on the types of broccoli, the way to clean them could vary, however, basically it is sufficient to remove the stem and leaves and select the tufts to cook.

 

How to cook broccoli

Once washed and cleaned, broccoli can be cooked mainly steamed or boiled. The boiled broccoli they retain less nutrients than steamed broccoli which, possibly, you can skip a few minutes in a pan with herbs and spices to make them tastier.

The recipes with broccoli they are numerous: they can be eaten in salads, sautéed in a pan, baked au gratin or used to make pesto or creams with which to season pasta or as a filling for savory pies.


 

How to grow broccoli

Broccoli is a Mediterranean plant widespread especially in the Center-South and the country. 
It's possible grow broccoli sowing them in the period from June to August, according to the variety, while the harvest takes place from the end of September to November.
It adapts well to any terrain, however, it is very sensitive to water stagnation, therefore, care must be taken in the case of rainy areas or poorly draining soils.
Especially in the warm months, it is recommended to water the soilso that it never stays completely dry.



 

Controindicazioni

Broccoli, if consumed in adequate quantities, do not present particular contraindications, however, considering the high quantity of Vitamin K, it is good to consult the doctor's opinion in case of anticoagulant therapy.
They are also indicated in the case of a slimming diet, as the kcal of broccoli per 100 g of product are quite low.
 


 

More articles on broccoli

  • Broccoli among the winter vegetables 

  • Broccoli used in colon cancer treatment

  • Broccoli: a protection against skin cancers

  • Cabbage and broccoli, autumn flavors

Bibliography and sources

Retracted: Potential Health Benefits of Broccoli- A Chemico-Biological Overview, Mini-Reviews in Medicinal Chemistry

Antitumor, antioxidant and anti-inflammatory activities of kaempferol and its corresponding glycosides and the enzymatic preparation of kaempferol, PLOS ONE

Cruciferous vegetables intake is inversely associated with risk of breast cancer: a meta-analysis, The Breast

Cruciferous vegetables intake and risk of prostate cancer: a meta-analysis, International journal of urology

Effect of broccoli sprouts on insulin resistance in type 2 diabetic patients: a randomized double-blind clinical trial, International Journal of Food Sciences and Nutrition

Nutrients and bioactives in green leafy vegetables and cognitive decline: Prospective study, Neurology

Vitamin K‑dependent proteins involved in bone and cardiovascular health (Review), Molecular medicine reports

Food composition tables, CREA
 

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