Broccoli (Brassica oleracea var. italica) is an edible green plant in the cabbage family (family Brassicaceae, genus Brassica) whose large flowering head, stalk, and small associated leaves are eaten as a vegetable. Broccoli is classified in the Italica cultivar group of the species Brassica oleracea. Broccoli has large flower heads, usually dark green, arranged in a tree-like structure branching out from a thick stalk which is usually light green. The mass of flower heads is surrounded by leaves. Broccoli resembles cauliflower, which is a different, but closely related cultivar group of the same Brassica species.

It is eaten either raw or cooked. Broccoli is a particularly rich source of vitamin C and vitamin K. Contents of its characteristic sulfur-containing glucosinolate compounds, isothiocyanate, and sulforaphane, are diminished by boiling but are better preserved by steaming, microwaving, or stir-frying.^[rx] Rapini sometimes called “broccoli rabe,” is a distinct species from broccoli, forming similar but smaller heads and is actually a type of turnip (Brassica rapa).^[rx]

 

Broccoli scientifically known as Brassica oleracea (Italica Group) belongs to the cruciferous vegetable family which includes cauliflower, bok choy, cabbage, kale, brussels sprouts, collard greens, rutabaga, arugula, and turnip. The word Broccoli originates from the Italian word broccoli, which means “the flowering crest of a cabbage”, and is also a minuscule form of broccoli, which means “small nail” or “sprout”. It is native to the eastern Mediterranean region. Some common names of Broccoli include Green Heading Broccoli, Cape Broccoli, Asparagus Broccoli, Purple Heading Broccoli, Broccoli, Winter Cauliflower, Calabrese, Heading Broccoli, and Sprouting Broccoli. Broccoli is an all-star food along with several health benefits. Although it is low in calories and is full of important vitamins and minerals. Romanesco Broccoli, Heading Broccoli, Purple cauliflower, Chinese broccoli, Italian Broccoli, Broccoli Raab, Sprouting Broccoli, Calabrese broccoli, and sprouting broccoli are some popular varieties of Broccoli.

Broccoli – Brassica oleracea Italica Facts

Broccoli is an erect, glabrous, annual, or biennial herb, native to the eastern Mediterranean region. It is a cool-weather crop that does poorly in hot summer climates. It is loaded with essential nutrients, minerals, and vitamins.

Plant

Broccoli is a glabrous, erect, annual, or biennial herb sized 80-130 cm tall found growing in cool, moist sub-temperate climates. Normally it prefers well-drained, fertile loamy, moist, sandy loam or loamy clay soils, rich in organic matter and alkaline along with adequate soil boron. Broccoli plant has tap root system with un-branched, waxy stem thickening upwards. Leaves are thick, slightly leathery, smooth simple, oblong, alternate, lamina blade ovate to oblong, up to 80 cm × 40 cm, greyish blue to green, shortly petiolate and exstipulate. The flower is bisexual cross-shaped, tetramerous flowers on 1–2 cm pedicel, along with four erect, oblong sepals; four yellow obovate clawed petals. The flower usually blooms from May to August.

Vegetable

Broccoli is a cool-season crop, which is full of important nutrients. Mature broccoli plant bears about 4-10 inches wide, deep sage to dark green to purplish-green color flower-heads dependent on the cultivar type. Its central thick stalk measures about 6-10 inches in length. Both stalk and fleshy flower heads are edible. Broccoli features a fresh mild taste. Fruit is slender, linear silique which is a long edible pod 4.5-10 cm long and 3-6 mm wide. Siliques typically consists of 20 to 60 seeds. Seeds are usually brown or black that are small and round in shape. It is best to buy broccoli from June to October when it’s in season.

History

Broccoli is considered to have originated from Italy. During ancient Roman times, it was developed from wild cabbage, a plant that more looks like collards than broccoli. It was then spread throughout the Near East where it was treasured for its comestible flower heads and was consequently brought back to Italy where it was further cultivated. During colonial times, broccoli was introduced to the United States, promoted by Italian immigrants who transported this prized vegetable with them to the New World.

Nutritional Value

Apart from its fresh mild taste Broccoli is a good source of nutrients, vitamins, and minerals. Consuming 140 gram of broccoli offers 197.5 µg of Vitamin K (phylloquinone), 90.9 mg of Vitamin C (Ascorbic acid), 151 µg of Vitamin B9 (Folate, Folic acid), 0.28 mg of Vitamin B6 (Pyridoxine), 0.862 mg of Vitamin B5 (Pantothenic acid), 108 µg of Vitamin A, 2.03 mg of Vitamin E (alpha-tocopherol), 94 mg of Phosphorus, P and 0.172 mg of Vitamin B2 (Riboflavin).  Moreover many Amino acids like 0.048 g of Tryptophan, 0.193 g of Valine, 0.129 g of Isoleucine, 0.134 g of Threonine, 0.088 g of Histidine, and 0.217 g of Lysine are also found in 140 grams of this Broccoli.

Health benefits of Broccoli

Vegetables have a remarkable way of offering extensive benefits to your health, and broccoli is no exclusion. Regular consumption of broccoli, provides dozens, perhaps even hundreds, of super-nutrients that support optimal, body-wide health.

1. Cancer Prevention

Cancer is considered by the rapid growth of abnormal cells, beyond their normal boundaries, and is frequently related to oxidative stress. Broccoli is loaded with compounds that are supposed to have defensive effects against cancer.

Research suggests that consumption of cruciferous vegetables, like broccoli, is related to reduced risk of many cancers which include lung, breast, colorectal, prostate, gastric, and pancreatic cancer.(1), (2)

2. Detoxification

Broccoli consists of vitamin C, sulfur, and certain amino acids, which make broccoli a very good detoxifier. Broccoli consumption helps to eliminate free radicals as well as harmful toxins like uric acid from the body, thereby cleansing the blood and keeping away problems related to toxins such as itches, boils, gout, rheumatism, rashes, arthritis, renal calculi, skin diseases like eczema and hardening of the skin.(3)

3. Skin Care

Antioxidants like Vitamin C and beta-carotene along with other helper vitamins like vitamin B complex, vitamin E, vitamin A & K, omega 3 fatty acids, amino acids, and folate are present in the broccoli which helps to keep skin healthy and glowing. All of them help to take good care of the skin and leave it radiant, healthy, and glowing. One of the phytonutrients, glucoraphanin which is present in broccoli has been associated with reversing the negative effects of sun exposure. So regular consumption of broccoli is essential to keep skin healthy and glowing.(4)

4. Stomach Disorders

Fiber is essential for a healthy digestive system. Broccoli is rich in fiber or roughage, the crucial dietary component that can cure nearly all stomach disorders simply by curing constipation. As we all know that constipation is the root of almost all stomach disorders. The fiber adds to the bulkiness of the food, retains water, and forms healthy bowel movements. Apart from that magnesium and the vitamins that are present in the broccoli also cure acidity, ease proper digestion and absorption of nutrients from the food and calm the stomach by reducing inflammation.(5)

5. Heart Diseases

Apart from very high fiber content, broccoli consists of significant amounts of beta-carotene, omega-3 fatty acids, and other essential vitamins which help to decrease bad cholesterol and keep the heart functioning appropriately by regulating blood pressure. Furthermore, the potassium found in broccoli is a vasodilator that can boost blood flow and oxygenation of essential organs by relaxing the tension and stress of veins and blood vessels. (6)

6. Proper Eye Care

Broccoli is loaded with beta-carotene, Zeaxanthin, phosphorus, vitamin A, as well as other vitamins like B complex, C, and E which are extremely good for optical health. These nutrients and vitamins help to protect the eyes from macular degeneration as well as cataracts, while also repairing almost all damage done by radiation. (7)

7. Immunity

Vitamin C, beta-carotene as well as other vitamins and minerals, mainly selenium, copper, zinc, phosphorus is responsible for the green and purple color of broccoli. These compounds present in broccoli are actually great immune system strengtheners that protect from numerous infections.(8)

8. Bone Health

Regular broccoli consumption is extremely beneficial for kids, pregnant women, lactating women, and old people because it consists of calcium and other nutrients like magnesium, zinc, and phosphorus. That’s because these are the people most susceptible to osteoporosis, weakening of bones and teeth, and calcium deficiency so broccoli must be consumed regularly by those individuals.(9)

9. High Blood Pressure

Mineral, chromium which is found plentifully in broccoli, helps in the proper functioning of insulin and controls blood sugar, thus regulating blood pressure too. Vitamins, which make all our systems function properly, are also found plenty in broccoli, along with fiber and omega-3 fatty acids which help to regulate blood pressure, even more, therefore include broccoli into your diet for some real heart health protection!(10)

10. Weight Loss Effects

Broccoli is one of the beneficial foods for all those who are trying to lose unwanted body weight. Broccoli consists of a very low quantity of calories and comprises less than 1% fat. Apart from that vitamin c can also be found in raw or lightly steamed broccoli and it has been shown to enhance the body’s fat-burning capabilities throughout a workout. Different research also concluded that the body uses vitamin C to make carnitine, a compound that inspires the body to turn fat into fuel, rather than store it as body fat.

11. Internal Bleeding

Vitamin K present in considerable amounts in broccoli helps in decreasing the risk of bleeding within the liver, jaundice, or the combination of long-term use of antibiotics or aspirin. Some problems in the gastrointestinal system due to a decrease of vitamins comprise Crohn’s disease, obstructions, sprue, and colitis. These problems are due to a decreased content of Vitamin K.

12. Lowers Risk of Gout

Broccoli consists of a huge quantity of Vitamin C that is required for lowering the risk of gout. It is a painful, arthritis-type condition mostly troubling the big toe. Usually, the big toe becomes stiff, painful, and inflamed due to excessive uric acid resulting in crystals forming in joints.

13. Mental and Emotional Disorders

Vitamin B9 found abundantly in broccoli is supportive for treating numerous mental and emotional illnesses. For example, it is supportive in treating anxiety and depression, which are regarded as two of the most common mental health problems suffered by several people in today’s modern world.

14. Prevents Kidney Stones

Research has proven that taking vitamin B6 together with other minerals, like magnesium, is beneficial to prevent as well as treat kidney stones. Vitamin B6 found in broccoli is commonly useful in patients who are at an increased risk for kidney stones due to other ailments.

15. Helps Wound Healing

Broccoli consists of a sufficient quantity of Vitamin B5 which is essential for the treatment of skin reactions after radiation therapy and may speed up wound and cut healing. Additionally, it also delays the appearance of premature aging, like wrinkles and dark spots on the skin.

How to Eat

• Flowering head consisting of unopened flower buds and fleshy upper portion of the stem is consumed as vegetables.
• The flower head is divided into smaller bits and can be eaten raw or lightly cooked, steam, microwave, and stir-fry, and eaten as mixed salads or in pickles.
• Stems need to be cooked longer.
• Broccoli is available as quick-frozen vegetables and processed in dried mixtures of soup vegetables.
• It also compliments soups and other vegetable dishes.

Other Traditional uses and benefits of Broccoli

• Juice of the broccoli leaves is used to treat warts.

Precautions

• Just like other members of the cruciferous family, broccoli consists of “goitrogens” which might cause swelling of the thyroid gland and consequently, should be evaded in individuals with thyroid dysfunction.

References

Show More