The name Broccoli (or broccolo; the singular form of broccoli in Italian) comes for the Latin word brachium, which means "branch," or "arm." The broccoli word means "the flowering top of a cabbage". Broccoli is classified in the Italica cultivar group of the species Brassica oleracea. It can be identified by its green heads and stalks featuring small buds. Broccoli is closely related to cauliflower, which is a different cultivar group of the same species. The existence of broccoli, or "wild cabbage", or "cabbage sprout", has been written for more than 2,000 years. The plant was cultivated from wild cabbage native to the continent of Europe. The tree-like veggie was first brought to the United States by Italian immigrants to northern California in the early 1900s.
Broccoli can tolerate low 20°F (6.5°C) temperatures and likes daytime temperatures around 50-70F° F (10-20°C) less than 80°F (26°C). Growing Broccoli in a soil with a pH range of 6.5 to 7.5. Most varieties will require 60 to 80 days to reach maturity from transplants to harvest.
Broccoli nutrition facts. Broccoli is a very good source of vitamin C, Dietary Fiber, Vitamin A (betacarotene). It is also a good source of Protein, omega 3 fatty acids, Vitamin E (Alpha Tocopherol), Vitamin B6, Folate, Thiamin, Niacin, Riboflavin, Pantothenic Acid, Calcium, Iron, Phosphorus, Magnesium, and small amounts of Selenium. Broccoli contains nutrients with potent properties to prevent cancer, slow aging and reduce the risk of heart disease. According to research, the diindolylmethane, indole-3-carbinol (a chemical which boosts DNA repair in cells) found in broccoli has also anti-cancer properties. Broccoli also includes the compound glucoraphanin, which can be processed into an anti-cancer compound sulforaphane. The sulforaphane also blocks the enzymes that cause joint destruction in osteoarthritis. According to a study, Broccoli extracts may also help prevent stomach disorders by boosting the stomach's defenses against infection.
What is broccoli rabe?
Broccoli rabe also called rabe or rapini, a distinct but related type, has smaller florets and a stronger flavor than broccoli. This is a leafy green veggie that is popular in Southern Italy.
Broccoli Calories - How Many Calories in Broccoli
Raw broccoli calories, broccoli florets calories, and steamed broccoli calories, Broccoli calories 1 cup?
+ There are approximately 31 calories in 1 cup (3.2oz or 91g) of chopped Broccoli (Raw).
+ There are approximately 54 calories in 1 cup (5.6oz, 156g) of chopped Broccoli (Steamed).
+ There are approximately 27 calories in 1/2 cup (2.8oz, 78g) of chopped Broccoli (Cooked).
+ There are approximately 20 calories in 1 cup (2.5oz or 71g) flowerets of Broccoli Flower Clusters (Raw).
+ There are approximately 10 calories in each ounce or 28g of boiled or steamed broccoli.
Health Benefits of Broccoli
+ very low in saturated fat and cholesterol
+ a very good source of dietary fiber
+ protects against stomach cancer
+ contains phytochemicals to fight cancer
+ reduce the risk of aggressive prostate cancer
+ sulforaphane as a cancer fighter
+ high in potassium and contains chromium that helps regulate blood sugar and insulin
+ indole-3-carbinol boosts DNA repair in cells and appears to block the growth of cancer cells
+ prevents heart disease
+ halts breast cancer cell growth
+ sulforaphane blocks the enzymes that cause joint destruction in osteoarthritis
+ sulforaphane found in broccoli also triggers an increase of antioxidant enzymes which protects the airways against free radicals
+ diindolylmethane contains modulator of the innate immune response system with anti-viral, anti-bacterial and anti-cancer activity
+ contains folic acid which is good for pregnant woman
+ reasonable source of omega-3 essential fatty acids
+ anti-oxidants like beta-carotene and vitamin C, B complex, E are good for skin care
+ helps prevent osteoporosis, rich in calcium, magnesium, zinc and phosphorus
+ helps regulate blood pressure and prevent anemia (iron and certain proteins)
Cons of Broccoli
Broccoli may contribute to intestinal gas. Bloating and intestinal gas are common, but it can be uncomfortable.
Cooking broccoli? The benefits of broccoli are reduced if the tree-like veggie is boiled. Is it healthy to eat broccoli raw? Yes it is. Of course you have to rinse it in cold water before eating or take juice from it. Boiling removes many of the vitamins and minerals from this veggie, so steaming are considered the preferred method for cooking broccoli. Don't over cook it.
+ can be eaten as is in broccoli salad
+ can be steamed, boiled, microwaved
+ can be stir-fried
+ can be added to soups
+ Broccoli juice is also another alternative
Regarding tremendous compound in broccoli, Eating this tree-like vegetable could be our cancer-fighting lifestyle!