native to: Italy
in season here: summer-winter
Broccoli is a member of the brassica or cruciferous family, related to cauliflower, cabbage, and arugula; some sources suggest eating 3-5 cups of brassicas per week. It's a "very low calorie vegetable" and rich in fiber, vitamins, minerals, anti-oxidants, phyto-nutrients, and flavonoids. Broccoli is particularly known for phytonutrients and flavonoids that offer protection against a range of cancers. The anti-oxidants include vitamins A and C; vitamin A supports eyesight and vitamin C supports the immune system.
Broccoli is very good for the body's detoxification system. It contains three glucosinolate phytonutrients in a special combination that supports all the steps of the detoxification process and isothiocyanates that help control this process at a genetic level (as well as being good for digestion in general). It also offers anti-inflammatory benefits and and can lessen the impact of allergies.
Broccoli was developed from wild cabbage in ancient Roman times. Although it's customary to eat only the flower heads or florets of broccoli, the leaves and (peeled) stalks are also edible. In fact, if you dislike broccoli, I encourage you to peel and slice the stalks, and try them boiled or steamed until tender; some people are put off by the texture of the florets. Raw broccoli is the best for you, but to retain the most nutrients when cooking Broccoli, keep the temperature low; steam it at 212F for no more than 5 minutes. If you're cooking the stems as well, start them earlier that the florets, and for even more nutrients, include the leaves. Broccoli sprouts and microgreens are also gaining popularity.
One note of caution, however: broccoli, like other brassicas, contains "goitrogens" that can be a problem for people with thyroid problems. Those with healthy thyroids, however, can eat as much of it as they want.
Read more:
label-style nutrition information for raw broccoli
label-style nutrition information for cooked broccoli
whfoods.com
Versión en español: this post is also available in Spanish.
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
