Broccoli
What's New and Beneficial About Broccoli
- Broccoli can provide you with some special cholesterol-lowering
benefits if you will cook it by steaming. The fiber-related components
in broccoli do a better job of binding together with bile acids in your
digestive tract when they've been steamed. When this binding process
takes place, it's easier for bile acids to be excreted, and the result
is a lowering of your cholesterol levels. Raw broccoli still has
cholesterol-lowering ability—just not as much.
- Broccoli has a strong, positive impact on our body's
detoxification system, and researchers have recently identified one of
the key reasons for this detox benefit. Glucoraphanin, gluconasturtiian,
and glucobrassicin are 3 glucosinolate phytonutrients found in a
special combination in broccoli. This dynamic trio is able to support
all steps in body's detox process, including activation, neutralization,
and elimination of unwanted contaminants. Isothiocyanates (ITCs) are
the detox-regulating molecules made from broccoli's glucosinolates, and
they help control the detox process at a genetic level.
- Broccoli may help us solve our vitamin D deficiency epidemic.
When large supplemental doses of vitamin D are needed to offset
deficiency, ample supplies of vitamin K and vitamin A help keep our
vitamin D metabolism in balance. Broccoli has an unusually strong
combination of both vitamin A (in the form of beta-carotene) and vitamin
K. For people faced with the need to rebuild vitamin D stores through
vitamin D supplements, broccoli may be an ideal food to include in the
diet.
- Broccoli is a particularly rich source of a flavonoid called
kaempferol. Recent research has shown the ability of kaempferol to
lessen the impact of allergy-related substances on our body. This
kaempferol connection helps to explain the unique anti-inflammatory
benefits of broccoli, and it should also open the door to future
research on the benefits of broccoli for a hypoallergenic diet.
WHFoods Recommendations
Studies have shown that even kids like broccoli and one way to ensure
that they enjoy it is to cook it properly by using our Healthy Steaming
method. Overcooked broccoli becomes soft and mushy, an indication that
it has lost both nutrients and flavor. Begin by cutting broccoli florets
into quarters and let sit for several minutes before cooking to enhance
its health-promoting benefits. Steam for 5 minutes. See Healthiest Way
of Cooking Broccoli below.
You'll want to include broccoli as one of the cruciferous
vegetables you eat on a regular basis if you want to receive the
fantastic health benefits provided by the cruciferous vegetable family.
At a minimum, include cruciferous vegetables as part of your diet 2-3
times per week, and make the serving size at least 1-1/2 cups. Even
better from a health standpoint, enjoy broccoli and other vegetables
from the cruciferous vegetable group 4-5 times per week, and increase
your serving size to 2 cups.
Nutrients in
Broccoli
1.00 cup raw (91.00 grams)
Nutrient%Daily Value
vitamin C135.2%
vitamin K115.5%
folate14.3%
vitamin A11.3%
manganese9.5%
fiber9.4%
tryptophan9.3%
potassium8.2%
vitamin B68%
vitamin B26.4%
molybdenum6%
phosphorus6%
vitamin B55.2%
protein5.1%
magnesium4.7%
calcium4.2%
choline4%
vitamin B14%
iron3.6%
vitamin E3.5%
selenium3.2%
vitamin B32.8%
Calories (30)1%
This chart graphically details the %DV that a serving of Broccoli
provides for each of the nutrients of which it is a good, very good, or
excellent source according to our Food Rating System. Additional
information about the amount of these nutrients provided by Broccoli can
be found in the
Food Rating System Chart.
A link that takes you to the In-Depth Nutritional Profile for Broccoli,
featuring information over 80 nutrients, can be found under the Food
Rating System Chart.
It's no coincidence that more than 300 research studies on broccoli
have converged in one unique area of health science—the development of
cancer—and its relationship to three metabolic problems in the body.
Those three problems are (1) chronic inflammation (2) oxidative stress,
and (3) inadequate detoxification. While these types of problems have
yet to become part of the public health spotlight, they are essential to
understanding broccoli's unique health benefits. Over the past 5 years,
research has made it clear that our risk of cancer in several different
organ systems is related to the combination of these three problems.
The Cancer/Inflammation/Oxidative Stress/Detox Connection
Exposure to potentially toxic substances in our food and water, or in
the air we breathe both indoors and outdoors, exposure to
allergy-triggering substances, poor general health, dietary
deficiencies, use of prescription and over-the-counter medications, and
other lifestyle practices can result in a level of danger to our bodies
that prompts our inflammatory system to work in overdrive on a 24/7
basis. Researchers often refer to this phenomenon as "chronic
inflammation." Often contributing to this level of danger is a weakened
detox ability in our body. If our liver, skin, and other organ systems
cannot keep up with and detoxify the number of potential toxins that we
encounter, too many potential toxins remain at large throughout our
body. Once again, the result is a level of risk that prompts chronic
inflammation.
On a more temporary, short-term basis, inflammation is part of
good health. Whether physical or chemical in nature, whenever our body
detects a wound, it typically responds by trying to heal with an
inflammatory response. That process is healthy, so long as it is not
constant and uninterrupted. But unlike the helpful inflammation that
takes place we get a simple cut or bruise, chronic inflammation—when it
becomes a standard feature of our metabolism—is incompatible with good
health. When our bodies are overwhelmed day in and day out with chronic
inflammation, many other metabolic balances can get thrown out of
kilter, including the balance in our oxygen metabolism. An unwanted
imbalance starts to occur in which too many overly reactive,
oxygen-containing molecules are formed. This condition is called
oxidative stress. The increased presence of these overly reactive
molecules can do damage to many parts of our cells, including their
genetic material (and especially their deoxyribonucleic acid, or DNA).
Over time, the constant and cumulative DNA damage inside our cells can
pose a major risk factor for conversion of healthy cells into cancerous
ones.
It's equally possible for this sequence of events to start not
with chronic, excessive inflammation, but with chronic oxidative stress.
Over time, when overly reactive oxygen-containing molecules cause
damage to DNA and other cell structures, our body reads this situation
as being highly dangerous and it initiates an inflammatory response to
try and reduce the threat posed by the oxidative stress. In either case,
we end up with a combination of inadequate detoxification of toxic
substances, chronic inflammation and oxidative stress that puts us at
greater risk for developing cancer.
In a way that might be unique among foods, the nutrients found in
broccoli are able to change this set of connections between
inflammation, oxidative stress, detox and cancer. In fact, it would be
fair to describe broccoli as containing anti-inflammatory nutrients,
antioxidant nutrients, detox-support nutrients, and anti-cancer
nutrients as well!
Broccoli's Anti-Inflammatory Benefits
When threatened with dangerous levels of potential toxins, or
dangerous numbers of overly-reactive, oxygen-containing molecules,
signals are sent within our body to our inflammatory system, directing
it to "kick in" and help protect our body from potential damage. One key
signaling device is a molecule called Nf-kappaB. When faced with the
type of dangers described above, the NF-kappaB signaling system is used
to "rev up" our inflammatory response and increase production of
inflammatory components (for example, IL-6, IL-1beta, TNF-alpha, iNOS
and COX-2). This process works beautifully in temporary, short-term
circumstances when healing from injury is required. When it continues
indefinitely at a constant pace, however, it can put us at risk for
serious health problems, including the development of cancer.
Research studies have made it clear that the NF-kappaB signaling
system that is used to "rev up" our inflammatory response can be
significantly suppressed by isothiocyanates (ITCs). ITCsâ€"the compounds
made from glucosinolates found in broccoli and other cruciferous
vegetables—actually help to shut down the genetic machinery used to
produce NF-kappaB and other components of the inflammatory system. These
anti-inflammatory benefits of ITCs have been demonstrated in the
laboratory, and with consumption of the ITCs themselves. While they have
yet to be demonstrated on consumption of broccoli in an everyday diet,
we fully expect future research to show anti-inflammatory benefits from
the routine consumption of broccoli (and its glucosinolates), not just
from consumption of ITCs.
Lack of omega-3 fat is dietary problem that can cause
over-activation of the inflammatory system. The reason is simple: many
key anti-inflammatory messaging molecules (like PGH3, TXA3, PGI3, and
LTE5) are made from omega-3 fats. We are not accustomed to thinking
about non-fatty vegetables as sources of omega-3 fats, but we need to
change our thinking in this area. While it is true that there are
limited amounts of omega-3s in vegetables like broccoli, it is equally
true that their levels of omega-3s can still play an important role in
balancing our inflammatory system activity. In 100 calories' worth of
broccoli (about 2 cups) there are approximately 450 milligrams of
omega-3s (in the form of alpha-linolenic acid, or ALA). That amount of
ALA falls into the same general ballpark as the amount provided by one
soft gel capsule of flax oil. While we would not want to depend on
broccoli as our sole source of dietary omega-3s, we still get important
anti-inflammatory benefits from the omega-3s it provides.
As mentioned earlier in this section, chronic inflammation can
sometimes get triggered by overexposure to allergy-related substances.
In this context, broccoli has yet another anti-inflammatory trick up its
sleeve, because it is a rich source of one particular phytonutrient (a
flavonol) called kaempferol. Especially inside of our digestive tract,
kaempferol has the ability to lessen the impact of allergy-related
substances (by lowering the immune system's production of
IgE-antibodies). By lessening the impact of allergy-related substances,
the kaempferol in broccoli can help lower our risk of chronic
inflammation.
Broccoli's Antioxidant Benefits
Amongst all of the commonly consumed cruciferous vegetables, broccoli
stands out as the most concentrated source of a premiere antioxidant
nutrient—vitamin C. This central antioxidant vitamin can provide
longer-term support of oxygen metabolism in the body if it is
accompanied by flavonoids that allow it to recycle. Broccoli provides
many such flavonoids in significant amounts, including the flavonoids
kaempferol and quercitin. Also concentrated in broccoli are the
carotenoids lutein, zeaxanthin, and beta-carotene. All three of these
carotenoids function as key antioxidants. In the case of lutein and
beta-carotene, broccoli has been shown not only to provide significant
amounts of these antioxidants but to significantly increase their blood
levels when consumed in the amount of three cups. Other antioxidants
provided by broccoli in beneficial amounts include vitamin E and the
minerals manganese and zinc.
Considered as a group, the vitamins, minerals, flavonoids, and
carotenoids contained in broccoli work to lower risk of oxidative stress
in the body. The ability of these nutrients to support oxygen
metabolism and avoid excess formation of overly reactive,
oxygen-containing molecules makes them equally helpful in lowering risk
of chronic inflammation and risk of cancer. If cancer development is
compared to a 3-legged stool, the antioxidant benefits of broccoli can
be viewed as weakening one leg of the stool, namely the leg called
"oxidative stress." We've already seen how the glucosinolates and
omega-3 fats in broccoli can be viewed as helping to weaken a second leg
of the stool (chronic inflammation). In the next section, we'll look at
a third leg of the stool (inadequate detoxification) and see how the
nutrients found in broccoli can serve to weaken this leg as well.
Broccoli Can Enhance Detoxification
Most toxins that pose a risk to our cells must be detoxified in our
body by a 2-step process. What's remarkable about broccoli is its
ability to alter activity in both of these two detox steps.
Isothiocyanates (ITCs) made from the glucosinolates in broccoli are
well-documented modifiers of the first step in detoxification (called
Phase I). In fact, some ITCs like sulforaphane can actually help shut
down the genetic machinery that produces certain Phase I enzymes. ITCs
are equally capable of altering the activity of enzymes involved in the
second step of detoxification (called Phase II). From research in the
field of genetics, we know that ITCs can help bridge gaps in Phase II
activity when it is insufficient. Taken in combination, the impact of
ITCs on Phase I and II detox events is unique—and equally unique is the
presence of glucosinolate compounds in broccoli that can be used to make
ITCs. Glucosinolates like glucoraphanin, gluconasturtiian, and
glucobrassicin are simply not found in other foods in the same
combination and concentration that is offered by broccoli. By helping to
promote as well as regulate detox activity in our cells, the ITCs made
from broccoli can help prevent insufficient detoxification of dangerous
substances that threaten our cells.
Broccoli and Cancer Prevention
The unique combination of antioxidant, anti-inflammatory, and
pro-detoxification components in broccoli make it a unique food in terms
of cancer prevention. Connections between cancer development and
oxidative stress, chronic inflammation, and inadequate detoxification
are so well-documented in the research that any food improving all three
of these metabolic problems would be highly likely to lower our risk of
cancer. In the case of broccoli, the research is strongest in showing
decreased risk of prostate cancer, colon cancer, breast cancer, bladder
cancer, and ovarian cancer. We expect that risk of other cancer types
will also eventually be shown to undergo reduction from regular
consumption of broccoli.
How Much Broccoli Is Needed for Cancer Prevention?
Recent studies have also provided us with a much better idea about
the amount of broccoli that we need to lower our cancer risk. At the
lower end of the spectrum, it looks like an average of 1/2 cup of
broccoli per day—only 22 calories' worth of broccoli!—is enough to
provide some measurable benefits. Few people have broccoli on a daily
basis. But a 2-cup serving twice a week would still meet this minimum
average amount. It's important to remember how little this amount
actually in within the context of one week's food. A person eating 2,000
calories per day would be consuming 14,000 calories per week. A 2-cup
serving of broccoli twice a week would provide about 178 calories—only
1% of the total weekly calories! At the higher end of the spectrum,
studies show that more broccoli might be needed to accomplish other
cancer-preventing tasks. For example, one study showed significantly
higher urinary excretion of potential carcinogens from well-done,
grilled meats given daily consumption of broccoli in the range of 9
ounces (250 grams) per day. That gram amount corresponds to
approximately 1.6 cups of broccoli on a daily basis. We've also seen a
study showing that "generous" amounts of broccoli can help optimize
levels of antioxidants in the blood, especially beta-carotene and
lutein. (Optimal antioxidant levels can help lower the risk of oxidative
stress in healthy cells, which also helps lower their risk of becoming
cancerous.) In this study, the term "generous" was used to describe
consumption of broccoli in the amount of 3 cups daily. Once again, that
amount would not be ridiculously high in terms of calories—3 cups would
provide about 132 calories, or 6-7% of a 2,000-calorie diet. But it
might be a greater amount that many people would want to consume on a
regular basis.
For us, the bottom line here is not to treat broccoli like
garnish. In recipes like our Asian-Flavored Broccoli with Tofu or
5-Minute Broccoli with Feta Cheese and Kalamata Olives recipes, we use 1
pound of broccoli to provide two servings. That's approximately 1.5
cups of broccoli per serving. There is no reason to shy away from 2-3
cup servings of broccoli when enjoying this cruciferous vegetable,
especially if you want to optimize its cancer-preventing benefits. But
make sure you're not simply "decorating" your plate with single broccoli
stalk and floret.
Broccoli and Digestive Support
The digestive support provided by broccoli falls into two basic
categories: fiber support, and ITC (isothiocyanate) support. At
approximately 1 gram of dietary fiber for every 10 calories, you don't
have to eat much broccoli to get a large amount of your daily
requirement! For 100 calories—only 5% of a 2,000-calorie diet—you get
about 10 grams of fiber, or 40% of the Daily Value (DV). And, 250
calories of broccoli (about 12% of a 2,000-calorie diet) will give you
the full DV! Few components of food support our digestive system as well
as fiber. The speed that food travels through us, the consistency of
food as it moves through our intestine, and bacterial populations in our
intestine are all supported as well as regulated by dietary fiber.
Alongside of broccoli's dietary fibers are its glucosinolates.
These phytonutrients are converted by our bodies into isothiocyanates
(ITCs). ITCs—and particularly sulforaphane—help protect the health of
our stomach lining by helping prevent bacterial overgrowth of
Helicobacter pylori or too much clinging by this bacterium to our
stomach wall. Broccoli sprouts appear to have especially strong stomach
support properties in this regard.
Broccoli and Cardiovascular Support
Although research in this area is still in the early stages,
anti-inflammatory substances found in cruciferous vegetables are
becoming the topic of increasing interest with respect to heart disease.
One particular focus here involves the anti-inflammatory properties of
sulforaphane, one of the isothiocyanates (ITCs) derived from the
glucoraphanin in broccoli. In some individuals susceptible to high blood
sugar, sulforaphane may be able to prevent (or even reverse) some of
the damage to blood vessel linings that can be cause by chronic blood
sugar problems. Decreased risk of heart attacks and strokes may also
eventually be linked in a statistically significant way to intake of
broccoli and its glucoraphanin.
A second area you can count on broccoli for cardiovascular
support involves its cholesterol-lowering ability. Our liver uses
cholesterol as a basic building block to product bile acids. Bile acids
are specialized molecules that aid in the digestion and absorption of
fat through a process called emulsification. These molecules are
typically stored in fluid form in our gall bladder, and when we eat a
fat-containing meal, they get released into the intestine where they
help ready the fat for interaction with enzymes and eventual absorption
up into the body. When we eat broccoli, fiber-related nutrients in this
cruciferous vegetable bind together with some of the bile acids in the
intestine in such a way that they simply stay inside the intestine and
pass out of our body in a bowel movement, rather than getting absorbed
along with the fat they have emulsified. When this happens, our liver
needs to replace the lost bile acids by drawing upon our existing supply
of cholesterol, and as a result, our cholesterol level drops down.
Broccoli provides us with this cholesterol-lowering benefit whether it
is raw or cooked. However, a recent study has shown that the
cholesterol-lowering ability of raw broccoli improves significantly when
it is steamed. In fact, when the cholesterol-lowering ability of
steamed broccoli was compared with the cholesterol-lowering ability of
the prescription drug cholestyramine (a medication that is taken for the
purpose of lowering cholesterol), broccoli bound 33% as many bile acids
(based on a standard of comparison involving total dietary fiber).
The B-complex vitamins in broccoli can also make a major
contribution to our cardiovascular health. Especially with respect to
excessive formation of homocysteine—an event which raises our risk of
atherosclerosis, stroke, and heart attack—B-complex vitamin deficiency
intake can pose a major risk. Three B vitamins especially important for
lowering our risk of hyperhomocysteinemia (excessive formation of
homocysteine) are vitamin B6, vitamin B12, and folate. By making an
important contribution to our B6 and folate intake, broccoli can help us
lower our risk of excessive homocysteine formation and cardiovascular
problems that are related to excess homocysteine.
Other Health Benefits Provided by Broccoli
Three other areas of health benefits are important to mention when
considering broccoli and its unique combination of nutrients. The first
area is eye health. Two carotenoids found in significant concentrations
in broccoli—lutein and zeaxanthin—play an especially important role in
the health of the eye. In fact, no tissue in the body is more
concentrated with lutein than the area in the outer portion of the
retina (called the peripheral retina). Similarly, in the macula near the
central portion of the retina, zeaxanthin is uniquely concentrated.
Risk of problems involving the macula of the eye (for example, macular
degeneration) and problems involving the lens area of the eye (for
example, cataracts) have both been show to lessen with intake of foods
(including broccoli) that provide significant amounts of the lutein and
zeaxanthin carotenonids.
A second area is skin support, including support of sun-damaged
skin. Here it is the glucoraphanin found in broccoli—converted into
sulforaphane by the body—that has received the most research attention.
Since skin cells can carry out the process of detoxification, it may be
detox-related benefits of sulforaphane that are especially important in
helping to counteract sun damage.
A third area of increasing research interest involves the
metabolism of vitamin D. Broccoli is not a source of this vitamin, but
it is an unusually good source of vitamin K and also of vitamin A (in
one of its precursor forms, beta-carotene). Many individuals have large
vitamin D deficiencies that cannot be remedied through diet alone, and
these deficiencies require sizable amounts of vitamin D to be provided
through dietary supplementation. When large supplemental doses of
vitamin D are needed to offset deficiency, ample supplies of vitamin K
and vitamin A appear to help keep our vitamin D metabolism in the proper
balance. Assuring adequate intake of vitamins K and A alongside of
vitamin D supplementation may turn out to be important in achieving
optimal vitamin D supplementation results and avoiding potential
problems related to supplementation. Broccoli may turn out to play a
particularly helpful role in balancing this set of events by providing
its unusually strong combination of both vitamin A and vitamin K.
Broccoli is a member of the cabbage family, and is closely related to cauliflower. Its cultivation originated in Italy.
Broccolo,
its Italian name, means "cabbage sprout." Broccoli's name is derived
from the Latin word brachium, which means branch or arm, a reflection of
its tree-like shape that features a compact head of florets attached by
small stems to a larger stalk. Because of its different components,
this vegetable provides a complex of tastes and textures, ranging from
soft and flowery (the florets) to fibrous and crunchy (the stem and
stalk). Its color can range from deep sage to dark green to
purplish-green, depending upon the variety. One of the most popular
types of broccoli sold in North America is known as Italian green, or
Calabrese, named after the Italian province of Calabria where it first
grew.
Other vegetables related to broccoli are broccolini, a mix between broccoli and
gai-lin
(Chinese broccoli), and broccoflower, a cross between broccoli and
cauliflower. Broccoli sprouts have also recently become popular as a
result of research uncovering their high concentration of the
anti-cancer phytonutrient, sulforaphane.
Broccoli has its roots in Italy. In ancient Roman times, it was
developed from wild cabbage, a plant that more resembles collards than
broccoli. It spread through out the Near East where it was appreciated
for its edible flower heads and was subsequently brought back to Italy
where it was further cultivated. Broccoli was introduced to the United
States in colonial times, popularized by Italian immigrants who brought
this prized vegetable with them to the New World.
Choose broccoli with floret clusters that are compact and not
bruised. They should be uniformly colored, either dark green, sage or
purple-green, depending upon variety, and with no yellowing. In
addition, they should not have any yellow flowers blossoming through, as
this is a sign of over maturity. The stalk and stems should be firm
with no slimy spots appearing either there or on the florets. If leaves
are attached, they should be vibrant in color and not wilted.
Place broccoli in a plastic bag, removing as much of the air from
the bag as possible. Store in the refrigerator where it will keep for
10 days. Do not wash broccoli before storing because exposure to water
encourages spoilage. Partial heads of broccoli should be placed in a
well-sealed container or plastic bag and refrigerated. Since the vitamin
C content starts to quickly degrade once broccoli has been cut, it is
best to use it within a couple of days. Broccoli that has been blanched
and then frozen can stay up to a year. Leftover cooked broccoli should
be placed in tightly covered container and stored in the refrigerator
where it will keep for a few days.
T
ips for Preparing Broccoli
Rinse broccoli under cold running water. Cut florets into quarters
for quick and even cooking. Be sure to enjoy the stems and leaves of
broccoli; they provide a good balance of flavors. Peel the broccoli stem
and cut the stem into 1/2" slices To get unique health benefits from
broccoli, let it sit for several minutes before cooking.
The Healthiest Way of Cooking Broccoli
If you're cooking broccoli, make sure to support your nourishment by
sticking with a low cooking temperature in a range that includes the
steaming temperature of 212°F (100°C), with a cooking times of 5 minutes
at the most. Since the fibrous stems take longer to cook, they can be
prepared separately for a few minutes before adding the florets. For
quicker cooking, make lengthwise slits in the stems. While people do not
generally eat the leaves, they are perfectly edible and contain
concentrated amounts of nutrients.
We recommend Healthy Steaming broccoli for maximum nutrition and
flavor. Fill the bottom of a steamer pot with 2 inches of water. While
waiting for the water to come to a rapid boil prepare broccoli florets
and stems. Steam stems for 2 minutes before adding the florets and
leaves. Steam for 5 more minutes. Toss with our Mediterranean Dressing
and top with your favorite optional ingredients.
H
ealthy Steaming versus Microwaving Broccoli
The principle of a 212°F (100°C) or lower cooking temperature leaves
you with several cooking options for your broccoli. Our cooking method
of choice for this cruciferous vegetable is steaming. We've seen studies
on flavonoids in broccoli, B complex vitamins in broccoli, vitamin C in
broccoli, as well as carotenoids and chlorophyll and glucosinolates in
broccoli, and in all cases, steaming has been shown to do a better job
of preserving nutrients than other cooking methods. You'll find some
websites encouraging you to microwave your vegetables, including
broccoli. We don't believe that this recommendation is supported by the
research. But in addition, we believe that it's important for you to
understand why. Many nutrients can be lost from food when the food
surface comes into direct contact with water. Hotter water temperatures
leech more nutrients from food, as will longer cooking times. Most
research on microwaved broccoli has involved the placement of broccoli
in a microwave container that has been partially or completely filled
with water. That practice means direct water contact with all or part of
the broccoli surfaces. Steaming, by comparison, leaves the broccoli in
contact with steam only and can reduce nutrient loss for this reason.
It's possible to steam broccoli in a microwave, but since metal
containers (like stainless steel) cannot be used in a microwave oven,
plastic microwave steamers are the only widely available option here,
and we generally try to avoid the heating of foods in plastic in the
microwave due to risk of plastic migration into the food. All of the
factors described above makes it difficult to microwave broccoli with as
little direct water contact or as shortened cooking times as steaming.
We also like the more uniform exposure to heat that occurs with
steaming.
Stir-Frying Broccoli
In general, we try to avoid the stir-frying of foods in oil due to
risk of nutrient damage in the oil from high heat. That being said, we
have seen a study of broccoli stir-frying that produced some fairly
encouraging results with respect to nutrient retention in the broccoli.
(The study did not measure nutrient damage in the oil.) The stir-frying
took place for 3-1/2 minutes in a frying pan heated to 248°-284°F
(120°-140°C). Approximately two-thirds or more of the nutrients examined
(including vitamins, minerals, phenols, and glucosinolates) were
retained after stir-frying. Given these results, if you are planning to
stir-fry your broccoli, we'd recommend a lower-heat skillet (at
approximately 250°F/121°C) and a relatively short stir-frying time of
about 3 minutes or less.
Raw Broccoli and Broccoli Sprouts
Both cooked and raw broccoli can make excellent additions to your
meal plan. If you enjoy raw broccoli, by all means include it in your
diet! There may be some special advantages for your digestive tract when
broccoli is eaten in uncooked form. And if you're concerned about
issues involving enzymes and sulfur compounds in broccoli—don't be! With
fresh raw broccoli, simple slicing a few minutes prior to eating or
thorough chewing of unsliced pieces will help activate
sulfur-metabolizing enzymes. Another form of broccoli you may also want
to try in you enjoy raw broccoli is broccoli sprouts. Some of the
nutrients found in broccoli—like vitamin C—are especially concentrated
in broccoli sprouts. Remember that all raw broccoli requires more
thorough chewing than cooked broccoli, so take your time enjoying the
textures and flavors of this amazing vegetable.
Nutrient and Health Benefits of Raw Broccoli
We've been especially impressed in the most recent research by the
impact of uncooked broccoli—as well as uncooked broccoli sprouts—on the
health of the stomach and stomach lining. Many stomach problems have
been linked in research studies with overgrowth of a bacterium called
Helicobacter pylori, and also with excessive attachment of this
bacterium to the inner stomach lining. Raw broccoli sprouts appear to
provide special stomach support with respect to these unwanted
overgrowth and over-attachment circumstances. It's not that steamed
broccoli provides no support in this regard, because it does provide
support. It's just that uncooked broccoli and broccoli sprouts may be
especially helpful in providing these benefits. We've seen several
research studies using what's called "HG broccoli," or high
glucosinolate broccoli, to investigate genetic activities in the stomach
lining cells. The glucosinolates in broccoli are clearly a key part of
broccoli's ability to support stomach health, and they are very likely
to alter gene expression in cells that provide the stomach with its
inner lining. HG broccoli is not a commercially marketed form of
broccoli that you can find in the grocery store, but ordinary broccoli
will still provide you with plenty of glucosinolate phytonutrients.
Broccoli as a "Goitrogenic" Food
Broccoli is sometimes referred to as a "goitrogenic" food. Yet,
contrary to popular belief, according to the latest studies, foods
themselves—broccoli included—are not "goitrogenic" in the sense of
causing goiter whenever they are consumed, or even when they are
consumed in excess. In fact, most foods that are commonly called
"goitrogenic"—such as the cruciferous vegetables (including broccoli,
kale, and cauliflower) and soyfoods—do not interfere with thyroid
function in healthy persons even when they are consumed on a daily
basis. Nor is it scientifically correct to say that foods "contain
goitrogens," at least not if you are thinking about goitrogens as a
category of substances like proteins, carbohydrates, or vitamins. With
respect to the health of our thyroid gland, all that can be contained in
a food are nutrients that provide us with a variety of health benefits
but which, under certain circumstances, can also interfere with thyroid
function. The term "goitrogenic food" makes it sound as if something is
wrong with the food, but that is simply not the case. What causes
problems for certain individuals is not the food itself but the
mismatched nature of certain substances within the food to their unique
health circumstances.
Broccoli is an excellent source of immune-supportive vitamin C,
anti-inflammatory vitamin K, and heart-healthy folate. It is a very good
source of free-radical-scavenging vitamin A (through its concentration
of carotenoid phytonutrients), enzyme-activating manganese and
molybdenum; digestive-health-supporting fiber; heart-healthy potassium
and vitamin B6; and energy-producing vitamin B2 and phosphorus. It is a
good source of energy-producing vitamin B1, vitamin B3, vitamin B5,
protein, and iron; bone-healthy magnesium and calcium; and
antioxidant-supportive vitamin E and selenium.
Broccoli is also concentrated in phytonutrients. In one
particular phytonutrient category—glucosinolates—broccoli is simply
outstanding. The isothiocyanates (ITCs) made from broccoli's
glucosinolates are the key to broccoli's cancer-preventive benefits.
n-Depth Nutritional Profile
In addition to the nutrients highlighted in our ratings chart, an
in-depth nutritional profile for
Broccoli
is also available. This profile includes information on a full array of
nutrients, including carbohydrates, sugar, soluble and insoluble fiber,
sodium, vitamins, minerals, fatty acids, amino acids and more.
Introduction to Food Rating System Chart
In order to better help you identify foods that feature a high
concentration of nutrients for the calories they contain, we created a
Food Rating System. This system allows us to highlight the foods that
are especially rich in particular nutrients. The following chart shows
the nutrients for which this food is either an excellent, very good, or
good source (below the chart you will find a table that explains these
qualifications). If a nutrient is not listed in the chart, it does not
necessarily mean that the food doesn't contain it. It simply means that
the nutrient is not provided in a sufficient amount or concentration to
meet our rating criteria. (To view this food's in-depth nutritional
profile that includes values for dozens of nutrients - not just the ones
rated as excellent, very good, or good - please use the link below the
chart.) To read this chart accurately, you'll need to glance up in the
top left corner where you will find the name of the food and the serving
size we used to calculate the food's nutrient composition. This serving
size will tell you how much of the food you need to eat to obtain the
amount of nutrients found in the chart. Now, returning to the chart
itself, you can look next to the nutrient name in order to find the
nutrient amount it offers, the percent Daily Value (DV%) that this
amount represents, the nutrient density that we calculated for this food
and nutrient, and the rating we established in our rating system. For
most of our nutrient ratings, we adopted the government standards for
food labeling that are found in the U.S. Food and Drug Administration's
"Reference Values for Nutrition Labeling.
Broccoli
1.00 cup raw
91.00 grams
30.94 calories |
| Nutrient | Amount | DV
(%) | Nutrient
Density | World's Healthiest
Foods Rating |
|---|
| vitamin C | 81.17 mg | 135.3 | 78.7 | excellent |
| vitamin K | 92.46 mcg | 115.6 | 67.2 | excellent |
| folate | 57.33 mcg | 14.3 | 8.3 | excellent |
| vitamin A | 566.93 IU | 11.3 | 6.6 | very good |
| manganese | 0.19 mg | 9.5 | 5.5 | very good |
| fiber | 2.37 g | 9.5 | 5.5 | very good |
| tryptophan | 0.03 g | 9.4 | 5.5 | very good |
| potassium | 287.56 mg | 8.2 | 4.8 | very good |
| vitamin B6 | 0.16 mg | 8.0 | 4.7 | very good |
| vitamin B2 | 0.11 mg | 6.5 | 3.8 | very good |
| molybdenum | 4.55 mcg | 6.1 | 3.5 | very good |
| phosphorus | 60.06 mg | 6.0 | 3.5 | very good |
| vitamin B5 | 0.52 mg | 5.2 | 3.0 | good |
| protein | 2.57 g | 5.1 | 3.0 | good |
| magnesium | 19.11 mg | 4.8 | 2.8 | good |
| calcium | 42.77 mg | 4.3 | 2.5 | good |
| choline | 17.02 mg | 4.0 | 2.3 | good |
| vitamin B1 | 0.06 mg | 4.0 | 2.3 | good |
| iron | 0.66 mg | 3.7 | 2.1 | good |
| vitamin E | 0.71 mg | 3.5 | 2.1 | good |
| selenium | 2.27 mcg | 3.2 | 1.9 | good |
| vitamin B3 | 0.58 mg | 2.9 | 1.7 | good |
World's Healthiest
Foods Rating | Rule |
|---|
| excellent |
DV>=75% OR
Density>=7.6 AND DV>=10% |
| very good |
DV>=50% OR
Density>=3.4 AND DV>=5% |
| good |
DV>=25% OR
Density>=1.5 AND DV>=2.5% |
Cauliflower
Nutrients in
Cauliflower
1.00 cup raw (107.00 grams)
Nutrient%Daily Value
vitamin C85.9%
vitamin K20.7%
folate15.2%
choline11.1%
vitamin B610%
potassium9.1%
fiber8.5%
manganese8.5%
molybdenum7.1%
vitamin B57.1%
tryptophan6.2%
phosphorus4.7%
protein4.1%
magnesium4%
vitamin B23.5%
vitamin B13.3%
vitamin B32.7%
iron2.5%
Calories (26)1%
This chart graphically details the %DV that a serving of Cauliflower
provides for each of the nutrients of which it is a good, very good, or
excellent source according to our Food Rating System. Additional
information about the amount of these nutrients provided by Cauliflower
can be found in the
Food Rating System Chart.
A link that takes you to the In-Depth Nutritional Profile for
Cauliflower, featuring information over 80 nutrients, can be found
under the Food Rating System Chart.
While cauliflower is not a well-studied cruciferous vegetable from a
health standpoint, you will find several dozen studies linking
cauliflower-containing diets to cancer prevention, particularly with
respect to the following types of cancer: bladder cancer, breast cancer,
colon cancer, prostate cancer, and ovarian cancer. This connection
between cauliflower and cancer prevention should not be surprising,
since cauliflower provides special nutrient support for three body
systems that are closely connected with cancer development as well as
cancer prevention. These three systems are (1) the body's detox system,
(2) its antioxidant system, and (3) its inflammatory/anti-inflammatory
system. Chronic imbalances in any of these three systems can increase
risk of cancer, and when imbalances in all three systems occur
simultaneously, the risk of cancer increases significantly.
Detox Support Provided by Cauliflower
The detox support provided by cauliflower includes antioxidant
nutrients to boost Phase 1 detoxification activities and
sulfur-containing nutrients to boost Phase 2 activities. Cauliflower
also contains phytonutrients called glucosinolates that can help
activate detoxification enzymes and regulate their activity. Three
glucosinolates that have been clearly identified in cauliflower are
glucobrassicin, glucoraphanin, and gluconasturtiian. While the
glucosinolate content of cauliflower is definitely significant from a
health standpoint, cauliflower contains about one-fourth as much total
glucosinolates as Brussels sprouts, about one-half as much as Savoy
cabbage, about 60% as much as broccoli, and about 70% as much as kale.
If we fail to give our body's detox system adequate nutritional
support, yet continue to expose ourselves to unwanted toxins through our
lifestyle and our dietary choices, we can place our bodies at increased
risk of toxin-related damage that can eventually increase our cells'
risk of becoming cancerous. That's one of the reasons it's so important
to bring cauliflower and other cruciferous vegetables into our diet on a
regular basis.
Cauliflower's Antioxidant Benefits
As an excellent source of vitamin C, and a very good source of
manganese, cauliflower provides us with two core conventional
antioxidants. But its antioxidant support extends far beyond the
conventional nutrients into the realm of phytonutrients. Beta-carotene,
beta-cryptoxanthin, caffeic acid, cinnamic acid, ferulic acid,
quercetin, rutin, and kaempferol are among cauliflower's key antioxidant
phytonutrients. This broad spectrum antioxidant support helps lower the
risk of oxidative stress in our cells. Chronic oxidative stress—meaning
chronic presence over overly reactive oxygen-containing molecules and
cumulative damage to our cells by these molecules—is a risk factor for
development of most cancer types. By providing us with such a great
array of antioxidant nutrients, cauliflower helps lower our cancer risk
by helping us avoid chronic and unwanted oxidative stress.
Cauliflower's Anti-inflammatory Benefits
As an excellent source of vitamin K, cauliflower provides us with one
of the hallmark anti-inflammatory nutrients. Vitamin K acts as a direct
regulator of our inflammatory response. In addition, one of the
glucosinolates found in cauliflower—glucobrassicin—can be readily
converted into an isothiocyanate molecule called ITC, or
indole-3-carbinol. I3C is an anti-inflammatory compound that can
actually operate at the genetic level, and by doing so, prevent the
initiation of inflammatory responses at a very early stage.
Like chronic oxidative stress and chronic weakened detox ability,
chronic unwanted inflammation can significantly increase our risk of
cancers and other chronic diseases (especially cardiovascular diseases).
Cauliflower and Cardiovascular Support
Scientists have not always viewed cardiovascular problems as having a
central inflammatory component, but the role of unwanted inflammation
in creating problems for our blood vessels and circulation has become
increasingly fundamental to an understanding of cardiovascular diseases.
The anti-inflammatory support provided by cauliflower (including its
vitamin K and omega-3 content) makes it a food also capable of providing
cardiovascular benefits. Of particular interest is its glucoraphanin
content. Glucoraphanin is a glucosinolate that can be converted into the
isothiocyanate (ITC) sulforaphane. Not only does sulforaphane trigger
anti-inflammatory activity in our cardiovascular system—it may also be
able to help prevent and even possibly help reverse blood vessel damage.
Cauliflower and Digestive Support
The fiber content of cauliflower—nearly 12 grams in every 100
calories—makes this cruciferous vegetable a great choice for digestive
system support. You're going to get nearly half of the fiber Daily Value
from 200 calories' worth of cauliflower. Yet the fiber content of
cauliflower is only one of its digestive support mechanisms. Researchers
have determined that the sulforaphane made from a glucosinolate in
cauliflower (glucoraphanin) can help protect the lining of your stomach.
Sulforaphane provides you with this health benefit by preventing
bacterial overgrowth of Helicobacter pylori in your stomach or too much
clinging by this bacterium to your stomach wall.
Other Health Benefits from Cauliflower
The anti-inflammatory nature of glucosinolates/isothiocyanates and
other nutrients found in cauliflower has been the basis for new research
on inflammation-related health problems and the potential role of
cauliflower in their prevention. While current studies are examining the
benefits of cruciferous vegetables as a group rather than cauliflower
in particular, promising research is underway that should shed light on
the potential benefits of cauliflower in relationship to our risk of the
following inflammation-related health problems: Crohn's disease,
inflammatory bowel disease, insulin resistance, irritable bowel
syndrome, metabolic syndrome, obesity, rheumatoid arthritis, type 2
diabetes, and ulcerative colitis.
All cruciferous vegetables provide integrated nourishment across a
wide variety of nutritional categories and provide broad support across a
wide variety of body systems as well. For more on cruciferous
vegetables see:
Cauliflower, a cruciferous vegetable, is in the same plant family as
broccoli, kale, cabbage and collards. It has a compact head (called a
"curd"), with an average size of six inches in diameter, composed of
undeveloped flower buds. The flowers are attached to a central stalk.
When broken apart into separate buds, cauliflower looks like a little
tree, something that many kids are fascinated by.
Surrounding the curd are ribbed, coarse green leaves that protect
it from sunlight, impeding the development of chlorophyll. While this
process contributes to the white coloring of most of the varieties,
cauliflower can also be found in light green and purple colors. Between
these leaves and the florets are smaller, tender leaves that are edible.
Raw cauliflower is firm yet a bit spongy in texture. It has a slightly sulfurous and faintly bitter flavor.
The milk, sweet, almost nutty flavor of cauliflower is at its
best from December through March when it is in season and most plentiful
in your local markets.
Cauliflower traces its ancestry to the wild cabbage, a plant thought
to have originated in ancient Asia Minor, which resembled kale or
collards more than the vegetable that we now know it to be.
The cauliflower went through many transformations and reappeared
in the Mediterranean region, where it has been an important vegetable in
Turkey and Italy since at least 600 B.C.
It gained popularity in France in the mid-16th century and was
subsequently cultivated in Northern Europe and the British Isles. The
United States, France, Italy, India, and China are countries that
produce significant amounts of cauliflower.
When purchasing cauliflower, look for a clean, creamy white, compact
curd in which the bud clusters are not separated. Spotted or
dull-colored cauliflower should be avoided, as well as those in which
small flowers appear.
Heads that are surrounded by many thick green leaves are better
protected and will be fresher. As its size is not related to its
quality, choose one that best suits your needs.
Store uncooked cauliflower in a paper or plastic bag in the
refrigerator where it will keep for up to a week. To prevent moisture
from developing in the floret clusters, store it with the stem side
down.
If you purchase pre-cut cauliflower florets, consume them within
one or two days as they will lose their freshness after that. Since
cooking causes cauliflower to spoil quicker, consume it within two to
three days of placing in the refrigerator after cooking.
Tips for Preparing Cauliflower
Cauliflower florets are the part of the plant that most people eat.
However, the stem and leaves are edible too and are especially good for
adding to soup stocks.
To cut cauliflower, first remove the outer leaves and then slice
the florets at the base where they meet the stalks. You can further cut
them, if you desire pieces that are smaller or of uniform size. Trim any
brown coloration that may exist on the edges.
Cauliflower contains phytonutrients that release odorous sulfur
compounds when heated. These odors become stronger with increased
cooking time. If you want to minimize odor, retain the vegetable's crisp
texture, and reduce nutrient loss, cook the cauliflower for only a
short time.
Some phytonutrients may react with iron in cookware and cause the
cauliflower to take on a brownish hue. To prevent this, add a bit of
lemon juice to the water in which you
blanch the cauliflower.
The Healthiest Way of Cooking Cauliflower
From all of the cooking methods we tried when cooking cauliflower,
our favorite is Healthy Sauté. We think that it provides the greatest
flavor and is also a method that allows for concentrated nutrient
retention.
Begin by cutting cauliflower florets into quarters and let sit for at
least 5 minutes to enhance its health-promoting benefits. To Healthy
Sauté cauliflower, heat 5 TBS of broth (vegetable or chicken) or water
in a stainless steel skillet. Once bubbles begin to form add cauliflower
florets (cut into quarters) and turmeric, cover, and Healthy Sauté for 5
minutes.
Cauliflower and Purines
Cauliflower contains naturally occurring substances called purines.
Purines are commonly found in plants, animals, and humans. In some
individuals who are susceptible to purine-related problems, excessive
intake of these substances can cause health problems. Since purines can
be broken down to form uric acid, excess accumulation of purines in the
body can lead to excess accumulation of uric acid. The health condition
called "gout" and the formation of kidney stones from uric acid are two
examples of uric acid-related problems that can be related to excessive
intake of purine-containing foods. For this reason, individuals with
kidney problems or gout may want to limit or avoid intake of
purine-containing foods such as cauliflower.
Cauliflower as a "Goitrogenic" Food
Cauliflower is sometimes referred to as a "goitrogenic" food. Yet,
contrary to popular belief, according to the latest studies, foods
themselves—cauliflower included—are not "goitrogenic" in the sense of
causing goiter whenever they are consumed, or even when they are
consumed in excess. In fact, most foods that are commonly called
"goitrogenic"—such as the cruciferous vegetables (including cabbage,
broccoli, kale, and cauliflower) and soyfoods—do not interfere with
thyroid function in healthy persons even when they are consumed on a
daily basis. Nor is it scientifically correct to say that foods "contain
goitrogens," at least not if you are thinking about goitrogens as a
category of substances like proteins, carbohydrates, or vitamins. With
respect to the health of our thyroid gland, all that can be contained in
a food are nutrients that provide us with a variety of health benefits
but which, under certain circumstances, can also interfere with thyroid
function. The term "goitrogenic food" makes it sound as if something is
wrong with the food, but that is simply not the case. What causes
problems for certain individuals is not the food itself but the
mismatched nature of certain substances within the food to their unique
health circumstances.
Cauliflower is an excellent source of vitamin C, vitamin K, and
folate. It is a very good source of vitamin B5, potassium, dietary
fiber, manganese, and molybdenum. Additionally, it is a good source of
protein, phosphorus, magnesium, vitamin B1, vitamin B2, vitamin B3, and
iron.
In-Depth Nutritional Profile
In addition to the nutrients highlighted in our ratings chart, an
in-depth nutritional profile for
Cauliflower
is also available. This profile includes information on a full array of
nutrients, including carbohydrates, sugar, soluble and insoluble fiber,
sodium, vitamins, minerals, fatty acids, amino acids and more.
Introduction to Food Rating System Chart
In order to better help you identify foods that feature a high
concentration of nutrients for the calories they contain, we created a
Food Rating System. This system allows us to highlight the foods that
are especially rich in particular nutrients. The following chart shows
the nutrients for which this food is either an excellent, very good, or
good source (below the chart you will find a table that explains these
qualifications). If a nutrient is not listed in the chart, it does not
necessarily mean that the food doesn't contain it. It simply means that
the nutrient is not provided in a sufficient amount or concentration to
meet our rating criteria. (To view this food's in-depth nutritional
profile that includes values for dozens of nutrients - not just the ones
rated as excellent, very good, or good - please use the link below the
chart.) To read this chart accurately, you'll need to glance up in the
top left corner where you will find the name of the food and the serving
size we used to calculate the food's nutrient composition. This serving
size will tell you how much of the food you need to eat to obtain the
amount of nutrients found in the chart. Now, returning to the chart
itself, you can look next to the nutrient name in order to find the
nutrient amount it offers, the percent Daily Value (DV%) that this
amount represents, the nutrient density that we calculated for this food
and nutrient, and the rating we established in our rating system. For
most of our nutrient ratings, we adopted the government standards for
food labeling that are found in the U.S. Food and Drug Administration's
"Reference Values for Nutrition Labeling.
Cauliflower
1.00 cup raw
107.00 grams
26.75 calories |
| Nutrient | Amount | DV
(%) | Nutrient
Density | World's Healthiest
Foods Rating |
|---|
| vitamin C | 51.57 mg | 86.0 | 57.8 | excellent |
| vitamin K | 16.59 mcg | 20.7 | 14.0 | excellent |
| folate | 60.99 mcg | 15.2 | 10.3 | excellent |
| choline | 47.40 mg | 11.2 | 7.5 | very good |
| vitamin B6 | 0.20 mg | 10.0 | 6.7 | very good |
| potassium | 319.93 mg | 9.1 | 6.2 | very good |
| fiber | 2.14 g | 8.6 | 5.8 | very good |
| manganese | 0.17 mg | 8.5 | 5.7 | very good |
| molybdenum | 5.35 mcg | 7.1 | 4.8 | very good |
| vitamin B5 | 0.71 mg | 7.1 | 4.8 | very good |
| tryptophan | 0.02 g | 6.2 | 4.2 | very good |
| phosphorus | 47.08 mg | 4.7 | 3.2 | good |
| protein | 2.05 g | 4.1 | 2.8 | good |
| magnesium | 16.05 mg | 4.0 | 2.7 | good |
| vitamin B2 | 0.06 mg | 3.5 | 2.4 | good |
| vitamin B1 | 0.05 mg | 3.3 | 2.2 | good |
| vitamin B3 | 0.54 mg | 2.7 | 1.8 | good |
| iron | 0.45 mg | 2.5 | 1.7 | good |
World's Healthiest
Foods Rating | Rule |
|---|
| excellent |
DV>=75% OR
Density>=7.6 AND DV>=10% |
| very good |
DV>=50% OR
Density>=3.4 AND DV>=5% |
| good |
DV>=25% OR
Density>=1.5 AND DV>=2.5% |
