Broccoli heads are rich source of phyto-nutrients that help protect from prostate cancer and stroke risks. It is actually a flower vegetable and known for its notable and unique nutrients that are found to have disease prevention and health promoting properties.

Botanically, the vegetable is the member of large cruciferous (brassica) family of vegetables, which also include cauliflower, Brussel sprouts, cabbage, arugula etc.
Scientific name: Brassica oleracea var. italica.
Broccoli is a cool season crop and demands fertile rich and well-drained soil to flourish. Technically, broccolis are differentiated in to two main types according to their appearance; heading and sprouting.  Heading variety forms large, solid head, whereas sprouting types forms many small heads or florets.   

Mature plant bears about 4-10 inches wide, dark green to purple colour flower head depending up on the cultivar type. Central thick stalk measures about 6-10 inches in height. Both thick stalk and fleshy flower heads are edible.
Many different hybrid-mix developed with other cruciferous family members such as broccoflower (hybrid of broccoli and cauliflower), broccolini (broccoli and Chinese kale) etc.

Broccoli can be eaten cooked or raw, but the best ways are to steam them, shallow fry them, or eat them raw as salad greens, because that preserves the nutrients contained in them. Some ways of cooking this vegetable enhances certain health benefits, such as the increased cholesterol-lowering properties that are gained when broccoli has been steamed. Let’s take a look at some of the nutritional assets contained in broccoli that make it such an important part of our diet!

Health benefits

Broccoli is very low in calories, provides just 34 Cal per 100 g. However, it is rich in dietary fibre, minerals, vitamins, and anti-oxidants that have proven health benefits.

Fresh Broccoli is a storehouse of many phyto-nutrients such as thiocyanates, indoles, sulforaphae, isothiocyanates and flavonoids like beta-carotene cryptoxanthin, lutein, and zeaxanthin.  Studies have shown that these compounds by modifying positive signalling at molecular receptor levels help protect from prostate, colon, urinary bladder, pancreatic, and breast cancers.

Fresh vegetable is exceptionally rich source of vitamin-C. Provides 89.2 mg or about 150% of RDA per 100 g. Vitamin-C is a powerful natural anti-oxidant and immune modulator, helps fight against flu causing viruses.

Further, it contains very good amounts of another anti-oxidant vitamin, vitamin-A. 100 g fresh head provides 623 IU or 21 % of recommended daily levels. Together with other pro-vitamins like beta-carotene, alpha-carotene, and zeaxanthin, vitamin A helps maintain integrity of skin and mucus membranes. Vitamin A is essential for vision and helps prevent from macular degeneration of retina in the elderly population.

It is also a good source of minerals like calcium, manganese, iron, magnesium, selenium, zinc and phosphorus.

Fresh broccoli heads are an excellent source of folates; contains about 63 mcg/100 g (Provides 16% of RDA). Studies have shown that consumption of fresh vegetables and fruits rich in folates during pre-conception and pregnancy helps prevent neural tube defects in the offspring.

Broccoli leaves (green tops) are an excellent source of carotenoids and vitamin A; (provide 16000 IU of vitamin A per 100 g) contain these compounds several times more than in the roots.

This flower vegetable is also rich source of other vitamin-K and B-complex group of vitamins like Niacin (vit B-3), pantothenic acid (vit.B-5), pyridoxine (vit.B-6) and riboflavin. The flower heads also have some amount omega-3 fatty acids.

Cancer: Broccoli may prove to be a natural wonder drug for many types of cancer, including breast cancer, cancer of the uterus, prostate cancer, and cancers of various internal organs like the lungs, colon, liver, kidneys, and the intestines. That being said, it is particularly beneficial for breast cancer and uterine cancer, since it removes extra estrogen from the body. This is due to the presence of strong anti-carcinogenic compounds like glucoraphanin, diindolylmethane, beta-carotene, selenium and other nutrients like vitamin C, vitamin A and vitamin E, zinc, potassium and certain amino acids, which are also good anti-cancer agents.

Detoxification: The presence of vitamin-C, sulphur and certain amino acids make broccoli a very good detoxifier. Broccoli helps to remove free radicals and toxins like uric acid from the body, thereby purifying the blood and keeping away problems related to toxins such as boils, itches, rashes, gout, arthritis, rheumatism, renal calculi, skin diseases like eczema and hardening of the skin.

Skin Care: The credit for keeping your skin glowing and young goes to expert antioxidants like beta-carotene and vitamin-C, as well as other helpers like vitamin B complex, vitamin E (the one that gives shine to your skin and hair while reviving skin tissues), vitamin A & K, omega 3 fatty acids (adds glamor), amino acids and folate present in the broccoli. They all help to take very good care of your skin and leave it glowing, healthy, and radiant. Furthermore, glucoraphanin, one of the phytonutrients found in significant amounts in broccoli, has been connected with reversing the negative effects of sun exposure, so you can turn back the clock on your skin by eating plenty of this beneficial vegetable!

Stomach Disorders: Broccoli is very rich in fibre or roughage, the primary dietary ingredient that can cure almost all stomach disorders by curing constipation, since constipation is the root of almost all the stomach disorders. The fibre adds to the bulkiness of the food, retains water and forms healthy bowel movements. The magnesium and the vitamins present in the broccoli also cure acidity, facilitate proper digestion and absorption of nutrients from the food and soothe the stomach by reducing inflammation.

Heart Diseases: Apart from the antioxidants mentioned above, broccoli has a very high fibre content, along with significant levels of beta-carotene, omega-3 fatty acids and other vitamins that help reduce bad cholesterol and keep the heart functioning properly by regulating blood-pressure. When you steam broccoli, studies have shown that the fibre components combine better with bile, making it much easier and efficient to excrete. Reducing bile has a strong impact on cholesterol levels, thereby helping your heart health. Furthermore, the potassium found in broccoli is a vasodilator that can boost blood flow and oxygenation of essential organs by relaxing tension and stress of veins and blood vessels.

Eye Care & Cataracts: Zeaxanthin, beta-carotene, vitamin A, phosphorus and other vitamins such as B complex, C and E found in broccoli are very good for ocular health. These substances protect eyes against macular degeneration and cataracts, while also repairing damage done from by radiation.

Amyotrophic lateral sclerosis: Broccoli is rich in various nutrients such as omega 3 fatty acids. Recent research suggests that intake of diet rich in omega-3 fatty acids may reduce or delay onset of Amyotrophic lateral sclerosis (ALS) also known as Lou Gehrig’s disease.

Immunity: The substances responsible for the green and purple colour of broccoli are vitamin C, beta-carotene and other vitamins and minerals, particularly selenium, copper, zinc, phosphorus. There compounds are present in broccoli and are really great immune system strengthens that can protect you from numerous infections.

Bone Health: Being very rich in calcium (present by 47 mg. per 100 grams) and other nutrients such as magnesium, zinc and phosphorus, eating broccoli can be very beneficial, particularly for children, old people, pregnant women or lactating mothers. That’s because these are the people most prone to osteoporosis, weakening of bones and teeth, and calcium deficiency.

Pregnancy: Since broccoli is so nutritious and is full of nutrients essential for pregnant women, such as proteins, calcium, vitamins, antioxidants, detoxifiers, iron, phosphorus and others, it is an ideal component of any diet for them. Being rich in fibre, this will also eliminate constipation, which is very common during pregnancy. Furthermore, the folate content in broccoli ensures that there are no birth defects, such as neural tube defects, which are a major problem for pregnant mothers who have a folic acid deficiency in their diet.

High Blood Pressure: An important mineral, chromium, found abundantly in broccoli, helps in the proper functioning of insulin and regulates blood sugar, thereby regulating blood pressure as well. Vitamins, which make all our systems function properly and are found in abundance in broccoli, along with fibre and omega-3 fatty acids, help regulate blood pressure even more, so pop some broccoli into your diet for some real heart health protection!

Anaemia: Anaemia is directly related to a lack of iron and certain proteins. Broccoli is rich in both of these and hence forms an excellent remedy against anaemia. Eat them and feel the blood surge powerfully through your body, rich with oxygen to keep your systems functioning at a high level. Copper is also found in broccoli which is another essential mineral in the production of red blood cells, along with iron.

A Few Words of Caution: Although broccoli clearly has a wealth of health benefits associated with it, there is always room for caution. In some people, contact with broccoli can cause an allergic rash, as some of the powerful compounds in the vegetable can be irritating to the skin. Other than that, eat broccoli in moderation, according to proper serving guidelines, and you can start enjoying the health benefits right away!