huguru

broccolli

broccoli

PRIMARY MICRO NUTRIENTS Iron, Phosphorus, Manganese, Vitamin C, Vitamin A, Vitamin K, Vitamin B2, Vitamin B5, Vitamin B6, Folate
SECONDARY MICRO NUTRIENTS Calcium, Magnesium, Copper, Selenium, Zinc, Vitamin E, B1, B3,
NUTRITIONAL HIGHLIGHTS and NOTES
  • One of the most nutrient dense foods
    • contains abundant pantothenic acid and vitamin A, which benefit rough skin
    • has more vitamin C than citrus;
    • a high natural source of sulfur, iron, and B vitamins.
  • Broccoli sprouts are more nutrient dense than mature broccoli and 30 to 50 times higher in protective chemicals such as phyto-nutrient sulforaphane
FUNCTIONAL BENEFITS Standard Western Medicine: Anti-inflammatory, Anti-cancer, Anti-bacterial, Liver Health (hepaprotective), Eye health

Traditional Chinese Medicine: Cooling thermal nature; pungent; diuretic; brightens the eyes; treats summer heat conditions.
PHYTONUTRIENTS Sulforaphane:

  • Anti-cancer
  • Anti-bacterial – rids body of Helicobacter pylori, causitory of peptic ulcers, gastric cancer, gastritis, esophagitis, acid indigestion

Glucosinolates:

  • Anti-cancer (especially breast and prostate cancer, arresting cancer cell growth and promoting excretion of estrogen linked to breast cancer)
  • Liver health – increasing ability of liver to detoxify

Carotenoid Lutein: anti-cancer and eye protection
PLANT FAMILY Brasilica, Cruciferous and related to: Arugula, Brussel sprouts, Cabbage, Cauliflower, Collards, Mustard, Kale, Radishes, Rutabaga, Turnips, Watercress
COOKING NOTES AND DANGERS If lightly cooked, broccoli will retain its rich chlorophyll content, which will counteract gas formation resulting from its sulfur

Caution: Goitrogens (Thyroid health)

  • Broccoli has five goitrogenous chemicals which disrupt the body’s ability to use iodine. Avoid in cases of thyroid deficiency and low iodine.
RDA Broccoli, raw
Nutrient Unit per 100 g
Water g 3700 89.3 2.4%
Energy kcal 2600 34 1.3%
Protein g 90 2.82 3.1%
Total lipid (fat) g 87 0.37 0.4%
Carbohydrate, by difference g 224 6.64 3.0%
Fiber, total dietary g 38 2.6 6.8%
Sugars, total g 1.7
Minerals
Calcium, Ca mg 1000 47 4.7%
Iron, Fe mg 8 0.73 9.1%
Magnesium, Mg mg 420 21 5.0%
Phosphorus, P mg 700 66 9.4%
Potassium, K mg 470 316 67.2%
Sodium, Na mg 33
Zinc, Zn mg 11 0.41 3.7%
Copper, Cu mg 0.9 0.049 5.4%
Manganese, Mn mg 2.3 0.21 9.1%
Selenium, Se µg 55 2.5 4.5%
Vitamins
Vitamin C, total ascorbic acid mg 90 89.2 99.1%
Thiamin mg 1.2 0.071 5.9%
Riboflavin mg 1.3 0.117 9.0%
Niacin mg 16 0.639 4.0%
Pantothenic acid mg 5 0.573 11.5%
Vitamin B-6 mg 1.7 0.175 10.3%
Folate, total µg 400 63 15.8%
Choline, total mg 18.7
Betaine mg 0.1
Vitamin B-12 µg 2.4 0 0.0%
Vitamin A, IU IU 5000 623 12.5%
Vitamin E, total mg 15 0.96 6.4%
Vitamin D IU 600 0 0.0%
Vitamin K (phylloquinone) µg 120 101.6 84.7%

RDA – Recommended Dietary Amount recommendations are based upon calculations for a 40 year old very active man that I have adapted from USDA’s Dietary Intake Guidelines. Using this link you can make your own calculations

Adapted from:

Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books

Paul Pitchford (2002). Healing With Whole Foods: Asian Traditions and Modern Nutrition, North Atlantic BooksUSDA food database: http://ndb.nal.usda.gov/ndb/

Other information sources:

An in depth breakdown of both the nutrients and how to best cook Brocolli provided by World’s Healthiest Foods, an excellent online food and nutrition encyclopedia

Self Nutrition Data: an online nutrient breakdown of foods

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