Broccoli characteristics
- Strong antioxidant power
- Excellent source of vitamin C
- Rich in dietary fibre
- Helps reduce the risk of chronic disease
- Promotes transit
Nutritional and caloric values of broccoli
100g of raw broccoli:
- Calories: 22.8
- Protein: 2.1g
- Carbohydrates: 1,1g
- Lipids: 0.78g
- Fibre: 1.5g
- Glycemic load: Low
- Antioxidant power: High in raw broccoli; moderate in cooked broccoli
Broccoli is a healthy food and is known throughout the world for its excellent nutritional profile. Among the many nutrients it contains are:
- Vitamin C
- Vitamin K
- Vitamin B2 (riboflavin)
- Vitamin B9 (folate)
- Vitamin A
- Vitamin B5 (pantothenic acid)
- Vitamin B6 (pyridoxine)
- Vitamin E
- Copper
- Iron
- Magnesium
- Manganese
- Phosphorus
- Potassium
The benefits of broccoli
Several epidemiological studies have shown that a high intake of fruit and vegetables reduces the risk of cardiovascular disease, certain types of cancer and other chronic diseases. The presence of antioxidants in vegetables and fruit may play a role in this protection. In any case, broccoli's exceptional nutritional profile makes it an undeniable health food.
- Cancer prevention
- Cardiovascular health
- Eye health
- Good for memory
- Antioxidant power
How to choose the right broccoli?
Broccoli is a type of cabbage belonging to the Brassicaceae family and is thought to have originated in southern Italy. Recognisable among a thousand thanks to its well-stuffed head and beautiful green colour, it is excellent for your health and is easy to find on the market stalls in summer.
Choose broccoli with firm stems and a compact head. Yellow flowers are a sign that it is not the freshest and will definitely taste bitter.
Broccoli is usually overcooked, which makes it mushy, unappetising and loses some of its properties. It is best to steam it so that it remains crunchy. It will be better and richer in nutrients.
How to store broccoli
Refrigerator: 4 to 5 days in the vegetable drawer.
Freezer: Scald in boiling water for five minutes, cool in ice water, drain and place in freezer bags.
Lacto-fermentation: Can be made into sauerkraut like cabbage. Use the stalks instead of the tops and cut into thin slices.
Contraindications and allergies
Broccoli's concentration of nutrients and active ingredients is a double-edged sword. While it is excellent for most people's health, it can aggravate certain conditions or interact with certain drug treatments.
Broccoli and the thyroid
In the light of current knowledge, there is no reason to moderate cruciferous vegetable intake in the case of hypothyroidism, unless blood tests indicate an iodine deficiency. In fact, cruciferous vegetables belong to the family of "goitrogenic" foods, which are said to have the ability to inhibit the use of iodine by the thyroid. On the other hand, as cruciferous vegetables are also good for health, it is not recommended to remove them from the diet completely, but only to cook them lightly to reduce the activity of the goitrogenic molecules.
In addition, cruciferous vegetables naturally contain thioglycosides, which have been linked to thyroid cancer. A diet very high in cruciferous vegetables (vegetables in the Brassicaceae family, including broccoli, cauliflower and Brussels sprouts) may prevent the body from absorbing iodine, increasing the risk of thyroid cancer. However, diets rich in raw vegetables other than cruciferous vegetables slightly reduce the risk of thyroid cancer.
Vitamin K and anticoagulants
Broccoli is a good source of vitamin K, which is important for blood clotting. People taking anticoagulants (Coumadin®, Warfilone® and Sintrom®) should eat a diet that is relatively stable in vitamin K overnight. Broccoli is on a list of foods (asparagus, Swiss chard, Brussels sprouts, watercress, spinach, etc.) that should be eaten in moderation. People on anticoagulant therapy are strongly advised to consult a dietician or doctor to find out about food sources of vitamin K and to ensure that their daily intake is as stable as possible.
Broccoli and Irritable Bowel Syndrome
Some people with irritable bowel syndrome have varying degrees of intolerance to cruciferous vegetables such as broccoli. Limiting or avoiding fermentable foods, such as those in the cruciferous family, can relieve symptoms (abdominal pain, bloating, diarrhoea) in people with this syndrome. When symptoms are mild or during periods of "remission", it is sometimes possible to gradually reintroduce these foods, always taking into account individual tolerance.
Beware of drug interactions
Indoles, compounds naturally present in cruciferous vegetables, can reduce the effect of certain painkillers, such as paracetamol (Tylenol®, Atasol®, Tempra®) and other products containing a mixture of active ingredients (Benylin®, Contac®, Robaxacet®). People who consume large amounts of cruciferous vegetables should take this into account.