Energetics of Broccoli: Even More Nutritious Than You Thought
Many parents know broccoli as one of the “green monsters” of dinner time, a tough contender with young ones. This cruciferous vegetable has quickly become one of the United States’ most popular veggies, thanks to its unique flavor and incredible nutritional value.
Variations
Broccoli is part of the cruciferous family which includes cauliflower, kale, collard greens, mustard greens, cabbage, and brussel sprouts.
There are five main varieties of broccoli. The most popular variety is green broccoli, which is the common type found in grocery stores and restaurants. This type has light green stalks topped with clusters of dark green, purplish florets. The next variety is broccolini, which is just baby broccoli that is a cross between broccoli and kale. It is best served raw. There is also a type called broccoflower, which is a hybrid of broccoli and cauliflower. It resembles cauliflower more than broccoli.
There is also a variety called broccoli raab. This variety has an intense flavor that is a bit bitter with pepper undertones. This broccoli has more leaves and a longer stem than green broccoli, the stem is also more tender. Unlike green broccoli, the stem of broccoli raab can be eaten up to 2 in from the bottom of the stem. The last variety of broccoli is broccoli sprouts. These sprouts have risen in popularity due to their high concentration of phytonutrients.
Broccoli is available throughout the year but is at its peak in the cold weather months. Frost helps to develop a sweeter taste and more tender texture.
How to Choose and Store
When shopping for broccoli, look for tightly closed floret clusters that are dark green or purplish in color. The darker the green coloring the more chlorophyll, beta-carotene, and vitamin C, and the darker the purple coloring the more flavonoids. Stalks and stems should be firm, and any leaves still attached should be vibrant and not wilted. Avoid broccoli with florets that are not compact or uniformly colored. They should not be yellow, bruised or have a yellow blossom, as that can be a sign that they are overly mature. Also avoid broccoli if the stalks are too wide, woody or hollow, and be sure to check for areas that may be spoiled or have a sour smell.
If broccoli is not stored properly it can start getting limp, yellow and bitter. The best way to store broccoli is to put it in the fridge and wrapped tightly in a plastic storage bag (try to squeeze out excess air). Do not wash broccoli before storage to avoid spoilage. Broccoli can last up to 10 days in the fridge, whole. If you have a partial head of broccoli, use the same storage process as whole broccoli, but it must be eaten within 2 days to keep its nutritional value.
Nutrition
Broccoli is an important addition to everyone’s diet, being a concentrated source of dietary fiber, folic acid, iron, vitamin A, vitamin B1, vitamin B2, vitamin B5, vitamin B6, vitamin E, phosphorus, niacin, manganese, zinc, tryptophan, magnesium, potassium, and omega-3 fatty acids. It is also known to be very heart healthy, due to its abundance of flavonoids, such as quercetin. Broccoli is also known for promoting bone health, as one cup of steamed broccoli has 74 mg of calcium and 123 mg of vitamin C. It is due to its high vitamin C content that broccoli can boast a better absorption rate of calcium than dairy products.
Broccoli and other leafy vegetables are found to contain antioxidants in the carotenoid family called lutein and zeaxanthin. These are found in large quantities in the lens of the eye, but it will decrease in the aging process. Consuming vegetables with these antioxidants are shown to help lower the risk of cataracts.
Broccoli contains phytonutrients, which are thought to have many anti-cancer properties. One group of these phytonutrients is the isothiocyanates, that recent research shows promote the deactivation of tumor growth (especially in estrogen-sensitive breast cells). Another phytonutrient found in broccoli is glucoraphanin, which converts to sulforaphane in the body and boosts the liver’s detoxification enzymes, helping to clear potentially carcinogenic substances more quickly. This overabundance of phytonutrients are also shown to eradicate Helicobacter pylori, the bacterium responsible for stomach ulcers and have been found to increase a person’s risk of stomach cancer three to six-fold. While mature broccoli has an amazing amount of these phytonutrients, broccoli sprouts are found to have 10 to 100 times the phytonutrient power!
Pregnant women should be aware that broccoli plays an important role in the development of the fetus’s nervous system!!!! Broccoli is an excellent source of folic acid and a B-vitamin that is essential for proper cellular division and DNA synthesis, and without folic acid, the fetus’s nervous system cells do not divide properly. Deficiency in folic acid during pregnancy has been linked to many birth defects like spina bifida.
Energetics
Broccoli is cooling in temperature and is pungent and slightly bitter in flavor.
Due to its slightly bitter flavor, broccoli is a diuretic, brightens the eyes, and benefits rough skin. Its cooling nature is used to treat summer heat conditions. It also helps to treat eye inflammation and nearsightedness.
Caution: Broccoli has five goitrogenic chemicals which disrupt the body’s ability to use iodine. Avoid in cases of thyroid deficiency and low iodine.
Broccoli and Tortellini Salad
Ingredients
6 slices bacon
20 ounces fresh cheese-filled tortellini
½ cup mayonnaise
½ cup white sugar
2 teaspoons cider vinegar
3 heads fresh broccoli, cut into florets
1 cup raisins
1 cup sunflower seeds
1 red onion, finely chopped
Preparation
Place bacon in a large, deep skillet. Cook over medium-high heat until evenly brown. Drain, crumble, and set aside.
Bring a large pot of lightly salted water to a boil. Cook tortellini in boiling water for 8 to 10 minutes or until al dente. Drain, and rinse under cold water.
In a small bowl, mix together mayonnaise, sugar, and vinegar to make the dressing.
In a large bowl, combine broccoli, tortellini, bacon, raisins, sunflower seeds, and red onion. Pour dressing over salad, and toss.
Sources
Mateljan, George. The World’s Healthiest Foods: Essential Guide for the Healthiest Way of Eating. George Mateljan Foundation: Seattle, 2007. Print.
Pitchford, Paul. Healing with Whole Foods: Oriental Traditions and Modern Nutrition. North Atlantic Books: Berkeley, 1993. Print.
https://www.allrecipes.com/recipe/14153/broccoli-and-tortellini-salad/