Broccoli

Broccoli, a deliciously large edible flour, was created by the Etruscans from a related cabbage plant, who were known for their high command of agriculture. Also known as Italian Asparagus, broccoli was first commercially produced in the early 20th century and remains popular today among world cultures. Contrary to popular belief, broccoli is not a firm vegetable, but is actually a large edible flower. Related to kale, cabbage and Brussels sprouts, this unique vegetable is rich in calcium, vitamin A and vitamin C. and is a strong anti-oxidant.
Broccoli grows at a feverish pace, with two crops typically produced per year (Spring and Fall). A vegetable which enjoys cooler climates, broccoli does not grow well during the peak of the summer. Easy to grow and cook, broccoli is sure to add flavor to your plate and variety to your garden.

Key Nutrients

Broccoli is a great source of calcium, vitamin C, vitamin A and Beta Carotene. Broccoli is a vegetable with a high degree of dietary fiber and chlorophyll, making it an ideal ingredient to aid in digestion.

Health Benefits

Vitamin A – Vitamin A, when converted into retinaldehyde, is a vital compound for healthy eyes. Furthermore, vitamin A is believed to fight against cataracts, macular degeneration and glaucoma. Vitamin A strengthens the membranes of the human body such as mucous membranes, respiratory, urinary and intestinal tracts. It is also essential for the lymphocytes, or white blood cells, that fight infection once in the body.

Vitamin C – Regular consumption of foods rich in vitamin C helps the body develop resistance against infections and scavenges harmful, pro-inflammatory free radicals. Vitamin C also helps to prevent respiratory problems such as asthma and lung cancer. Vitamin C has been shown to lower blood pressure, and therefore lessen the probability of hypertension.

Beta Carotene – Beta carotene has been well-studied as a dietary antioxidant. Carotenoids are also thought to benefit eye health. Some studies support a role of carotenoids in reducing macular degeneration.

Calcium – Calcium is an important mineral for bone and teeth growth and maintenance. It is also an important mineral in terms of cardiovascular function.

Season

Broccoli is typically planted in the spring and fall, with two crops produced per year. Broccoli is commercially grown as well, making it available year round.

Nutrition Information

Per 1 cup (90 grams):

Calories (cKal): 31
Protein (grams): 2.57
Total Fat (grams): .34
Carbohydrates (grams): 6.04
Fiber (grams): 2.4

Buying and Storing

The best way to store brvoccoli is by placing the head in a loosely sealed plastic bag for up to five days. When buying, make sure the broccoli head is dark green and free from yellow marks or bruises.

Best Way to Add to Diet

Broccoli can be enjoyed both raw and cooked. To prepare, it is always a good idea to wash the vegetable under cold water for at least thirty seconds. From here, cut the florets into individual pieces. If you prefer to consume your broccoli raw, it’s always a good idea to cut the florets into smaller sizes. For cooked broccoli, try steaming the vegetable for five minutes, or until tender. Then, simply place the broccoli on a plate with your favorite starch and protein. Try not to overcook the broccoli, since this tends to deplete the important nutrients within the florets.