Fun fact: In the US, 5.8 lbs. of broccoli is consumed annually by each person.
Broccoli is a member of the Brassicaceae family, also known as the Cruciferae family. This botanical family is comprised of a wide variety of foods including bok choy, Brussels sprout, cabbage, cauliflower, kale, rutabaga, and turnips among others.
Nutrition
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Broccoli is an excellent source of vitamin C and vitamin K and a good source of vitamin A, folate, and manganese.
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Vitamin C aids in the absorption of iron, heals wounds, and assists in maintaining healthy teeth and bones.
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Vitamin K is involved in blood clotting and bone building.
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Vitamin A is involved in overall health by supporting healthy vision, immune function, and reproduction.
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Folate is needed to make DNA and protects against neural tube defects in pregnant women.
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Manganese is needed for normal brain and nerve function and also plays a role in fat and carbohydrate metabolism, calcium absorption, and blood sugar regulation.
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Broccoli also contains many phytochemicals including isothiocyanates, quercetin, lutein, and beta-carotene. Phytochemicals help to reduce your risk of chronic diseases such as cancer and heart disease.
How to Purchase, Prepare, and Store
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Choose broccoli heads with green florets and firm stalks. Avoid broccoli with yellow or browning leaves or florets.
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Store broccoli unwashed in a plastic bag in the refrigerator.
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Rinse broccoli prior to preparing. Cut off floret heads. The stem is also edible, just remove the outer skin.
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To prepare, sauté, steam, roast, or eat raw.
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Have too much broccoli? Blanch rinsed and cut broccoli florets in salted, boiling water for 1 minute or until bright green. Drain in a colander and dip in cold water. Drain well and put in a plastic freezer bag. Remove air from bag and freeze for up to a year.
Nutrition Facts
1/2 cup raw broccoli
- Calories: 15
- Protein: 1.24 g
- Fat: 0.16 g
- Carbohydrate: 2.92 g
- Fiber: 1.1 g
- Sugars: .53 g
- Calcium: 21 mg
- Magnesium: 9 mg
- Potassium: 139 mg
- Vitamin C: 39.2 mg
- Folate: 28 µg
- Vitamin A: 1207 IU
- Vitamin K: 38.75 µg
1/2 cup cooked broccoli
- Calories: 27
- Protein: 1.86 g
- Fat: 0.32 g
- Carbohydrate: 5.60 g
- Fiber: 2.6 g
- Sugars: 1.08 g
- Calcium: 31 mg
- Magnesium: 16 mg
- Potassium: 229 mg
- Vitamin C: 50.6 mg
- Folate: 84 µg
- Vitamin A: 1207 IU
- Vitamin K: 110 µg
Source: fdc.nal.usda.gov
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