Broccoli Nutriton

Broccoli contains large amounts of vitamin C and beta carotene which are important antioxidants. One half cup cooked broccoli contains the following nutrients as well as many other trace nutrients and phytochemicals.

 

Broccoli Nutrients

Broccoli is a great source of vitamin, a good source of folate (folic acid) and also provides potassium, fiber.

 

  • Vitamin C – builds collagen, which forms body tissue and bone, and helps cuts and wounds heal. Vitamin C is a powerful antioxidant and protects the body from damaging free radicals.
  • Vitamin K – essential for the functioning of many proteins involved in blood clotting
  • Fiber – diets high in fiber promote digestive health. A high fiber intake can also help lower cholesterol.

 

  • Potassium – a mineral and electrolyte that is essential for the function of nerves and heart contraction.
  • Folate – Folate is necessary for the production and maintenance of new cells in the body.
  • Sulforaphane – One of the most abundant and extensively studied plant compounds in broccoli. It can have protective effects against various types of cancer.
  • Carotenoids – Broccoli contains lutein, zeaxanthin and beta-carotene, which may all contribute to better eye health.

 

【Reference】https://www.healthline.com/nutrition/foods/broccoli#section8

 

How to Choose Fresh Broccoli

  • Choose broccoli which feel heavy for its size, firm with closed florets, and a deep green color.
  • The cut ends of the stalks should be fresh and moist looking.
  • Avoid broccoli with dried out or browning stem ends or yellowing florets.

 

How to Cook Broccoli Keeping Nutrients

To get the most nutrients and keep the bright-green color, eat broccoli raw or lightly cooked in a very small amount of water, not boiled.

 For a tender-crisp broccoli, try:

  • Stir-frying: Check for tenderness as you cook. Once the stem can be pierced with a fork, it’s done.
  • Steaming: Steam for 8-15 minutes, or until stems can be pierced with a fork.
  • Microwaving: Cover with ½ cup (125 ml) water and cook for 8-10 minutes on high, or until stems can be pierced with a fork.

 

【Reference】http://www.unlockfood.ca/en/Articles/Cooking-Food-Preparation/All-about-broccoli.aspx

 

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