Broccoli, nearly as traumatic for some as the thought of cabbage, is in fact a nutritional powerhouse of a vegetable. It is a rich source of Vitamin A packing nearly 100mg per 100g (all figures are for cooked, raw values and are lower because of its greater bulk), and its characteristic dark green color tells us it is high in carotenoids and vitamin B2. The same 100g will provide around 39µg of folic acid, 35mg of calcium, and 58mg of Vitamin C. Not only this, we will also get around 2g of protein, 2g of fibre, and vitamins B1, B2, B3, B6 as well as the minerals iron, magnesium, potassium and zinc.
Most of us tend to eat the florets and leave the stems and leaves. If you like their bitter taste, the leaves are also a good source of vitamin A. If we also munch on the stems we get the added benefits of thiamin, riboflavin and niacin, in addition to the goodies found in the florets. If we stick to the florets, which make up most bags of frozen broccoli, then we would be getting around 35% more beta carotene than if we ate our broccoli fresh.
Ever put back the florets that look purplish green or blue green? Well if you do you are putting back the additional carotene and Vitamin C these colourful chaps have. Although if its going yellow, put the little fellow back as this broccoli is starting to spoil.
If you haven't already started to see broccoli as a mighty vegetable then maybe the knowledge that it is a rich source of chromium, which is an element which may work to aid the action of insulin in individuals with a slight glucose intolerance, might bring you round. The benefits of broccoli don't finish there, broccoli contains sulforaphane which stimulates enzymes that are known to fight cancer, as well as the actions of beneficial actions of such friendly compounds known as indoles and aromatic isothiocynates which have been linked to better health in relation to cancer, diabetes, heart disease, osteoporosis and high blood pressure.
Finally broccoli packs one final punch; along with onions, carrots and cabbage, it contains calcium pectate (a pectin fibre) that binds to bile acids to hold more cholesterol in the liver, meaning less is released into the bloodstream.
All in Broccoli really is worth a place on your dinner plate.