*Broccoli is a green vegetable with numerous fleshy flower heads on a thick edible stalk of the plant Brassica oleracea of the cabbage family Brassicaceae.

*It was native to Italy, which was then brought into North America by the Italians.

*The large mass of flower heads is surrounded by leaves, and it most closely resembles cauliflower.

*The texture ranges from soft and flowery to fibrous and crunchy.

*Different varieties of broccoli available are –

(a) Calabrese broccoli – It has large green heads and thick stalks.

(b) Sprouting broccoli – It has a large number of heads with many thin stalks.

(c) Romanesco broccoli – It has a fractal appearance of its heads and has a yellow green color.

(d) Purple broccoli – It has many tiny florets and mostly has a purple color to the tips of the flower buds, available mainly in Europe.

*Regular consumption of raw broccoli is shown to reduce the risk of certain types of cancers like prostate, breast, colon, lung, liver and skin cancers, and cataract formation.

*Buying and Storage: Select fresh, brightly colored broccoli with tight compact heads without any flowering. The stalks and stems should be firm, and not limp or soft. To store, place fresh unwashed broccoli in open plastic bags in the refrigerator. Tastes best when fresh, and keeps well for up to a week if stored properly in the refrigerator.

Is it raw?

Yes and No.
*Yes, when eaten raw in salads after cutting it into florets and washing in plenty of cold water.
*No, when steamed, sautéed, boiled or stir-fried. Overcooking destroys the nutrients.

Health Benefits

1. Broccoli is very low in calories, has minimal amounts of fats and no cholesterol.

2. Broccoli has many useful phytonutrients like di-indolylmethane, glucoraphanin, lutein, zeaxanthin.

3. Di-indolylmethane is a potent modulator of our body's immune response system with anti-viral, anti-bacterial, and anti-cancer activity. Glucoraphanin is processed into a compound called sulforophane when chopped or chewed, which has anti-cancer properties. These compounds act by deactivating and suppressing various metabolites that are produced in the proliferation of tumor cells. Sulforophane boosts the ability of liver and skin cells’ detoxifying abilities by releasing the enzymes needed for detoxification, thus reducing the risk of skin cancers like melanoma, leukemia and liver cancers.

4. Lutein and zeaxanthin are carotenoids with antioxidant properties. These are present in large concentrations in the eyes. They lower the risk of cataract formation in the eyes.

5. A very good source of folic acid, a B- group vitamin, which is very essential for proper cell division because of its role in DNA synthesis. When consumed regularly by pregnant women, it prevents birth defects like spina bifida in the fetuses.

6. Folic acid is also essential for a healthy heart. It prevents the accumulation of homocysteine, an intermediary metabolite of protein metabolism, which promotes atherosclerosis by reducing the integrity of blood vessel walls and by interfering with the formation of collagen.

7. Good source of other B-group vitamins like thiamine, riboflavin, niacin, and B6 that are essential to enhance the energy production from the foods.

8. Excellent source of Vitamin A and beta-carotenes. They enhance the eye sight, fight against acne, and result in smooth radiant skin.

9. Excellent source of Vitamin C, a natural water soluble antioxidant. It enhances the body's immune system, increases the elasticity of skin and blood vessels, and prevents bruising of the skin.

10. Good source of Vitamin E and selenium, which are natural antioxidants that scavenge the free radicals that oxidize fats, preserves the integrity of cell membranes, and protects our body.

11. Good source of Vitamin K, which prevents internal and external bleeding.

12. Very good source of calcium. It strengthens the bones and reduces the risk of osteoporosis.

13. Good source of other minerals like iron, potassium, phosphorus, magnesium, zinc and manganese which play a very important role in maintaining proper metabolic activities of the body.