Broccoli

Broccoli Facts:

Broccoli is in the Brassicaceae family, along with cauliflower, broccoli rabe, radish, and mustard greens (1).  Vegetables in this family contain bioactive compounds such as vitamin C, flavonoids, and glucosinolates (1).

Broccoli is one of the best sources for glucosinolates (2). Studies show a positive correlation between increased broccoli consumption and decreased risk for bladder, breast, prostate, and colon cancers (2). Glucosinolates have also been associated with maintenance of cardiovascular health (3).

One cup of broccoli contains 81.2 mg of vitamin C (1). The recommended dietary allowance of vitamin C is 90 for adult males aged 19 and up and 75 for adult females aged 19 and up (1).

 

Shopping, Storage, and Cooking Tips:

  • Look for firm, tightly bunched florets that are dark green and have stems that are not too thick or too tough
  • Store unwashed broccoli in a plastic bag inside the crisper drawer of the refrigerator
  • Broccoli can be stored for up to 4 days
  • Broccoli can be boiled, stir-fried, steamed, or microwaved

 

References:

  1. Food Composition Databases Show Foods — Broccoli, raw. https://ndb.nal.usda.gov/ndb/foods/show/2871?manu=&fgcd=&ds=. Accessed November 15, 2017.
  2. Chen Y-J, Wallig MA, Jeffery EH. Dietary Broccoli Lessens Development of Fatty Liver and Liver Cancer in Mice Given Diethylnitrosamine and Fed a Western or Control Diet. J Nutr. 2016;146(3):542-550. doi:10.3945/jn.115.228148.
  3. Traka MH, Saha S, Huseby S, et al. Genetic regulation of glucoraphanin accumulation in Beneforté broccoli. New Phytol. 2013;198(4):1085-1095. doi:10.1111/nph.12232.

Recipes:

Broccoli Apple Salad

 

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