Broccoli

Every knowledge on vegetables, health and nutrition.

Scientific Name

Brassica oleracea italica (Cruciferae family).

Common name

Broccoli
Broccoli

Varieties and seasons

Broccoli is part of the cauliflower family and is characterised by its deep green colour. There are several varieties:

-Calabrese broccoli is found widely in Italy and the South of France. It resembles cauliflower the most of all varieties

-Sprouting broccoli is the common type; the heads form at the end of long stalks

-The Romanesco broccoli, with its magnificent, fractal appearance and very popular in Italy

The heads can be broken off and boiled or steamed. The stalks can be stripped like asparagus and should be eaten in the same way.

Vegetable garden: growing broccoli

The sowing season lasts from late May to early June, sparsely planted in nursery plots. Plants sown in May can be harvested in October/November; a June sowing gives mature plants long after November. Broccoli is very vulnerable to frost!

We eat the young “infloresences” or groups of buds at an early stage of their growth.

Production

Italy, probably the birthplace of broccoli, is Europe’s biggest producer. Then come  Spain, UK, France and the Netherlands.

Consumption

Broccoli, despite the fact that it is widely available in supermarkets, is still considered as a refined and expensive product.

However, its presence on store shelves throughout the year and its excellent sales presentation mean that it has enjoyed a certain commercial success, helping it grow in popularity.

In the US, they used to eat 6 pounds of fresh broccolis & 2,8 pounds of processed broccolis.

Nutritional values (per 100 g)

Raw*

Cooked*

Frozen**

RDI***

Energy

25 kcal

20 kcal

29 kcal

Proteins

3 g

3 g

3.06 g

Carbohydrates

2.4 g

1.3 g

5.35 g

Fat

0.4 g

0.4 g

0.34 g

Fibres

3 g

2.7 g

3 g

30 g

Sodium

13 mg

9 mg

17 mg

Potassium

370 mg

182 mg

250 mg

2,000 mg

Calcium

93 mg

76 mg

41 mg

800 mg

Provitamin A

630 µg

430 µg

675 µg

4,800 µg

Vitamin C

110 mg

60 mg

68.3 mg

80 mg

Vitamin B9

110 µg

73 µg

94 µg

200 µg

Lutein + Zeaxanthin**

1,403 µg

1,080 µg

1,525 µg

Beta cryptoxanthin**

1 µg

1 µg

 * Ciqual 1995 **USDA *** Recommended Daily Intake nd: undetermined

Nutritionist’s advice

The broccoli has few calories and nutritional benefits: it brings vitamins C and B9 and also dietary fibres, provitamin A and magnesium…

Very recently, scientists showed that broccoli could prevent from some cancers thanks to diverse elements that it brings and acts in synergy with its antioxidant vitamins (C and provitamin A).

Others vegetables have properties against cancers, that’s why public health messages promote to eat more fruits and vegetables, each day, under different forms: juices, tinned, frozen or fresh.

What is about portions...?

-a child portion : three little bunches of broccoli

-an adult portion : five bunches of broccoli

Cooking and nutrition: tasty combinations 

Broccoli with chick-pea: iron in chick-pea will be better assimilated thanks to the vitamin C from the broccoli. The perfect dietary fibres intake improves the transit. This meal brings a good intake in minerals because these two vegetables are rich in them.

Broccoli and fish steamed: it’s a perfect meal for persons who are looking for to lose weight. However it brings vitality: fish proteins, dietary fibres, vitamins A, C, B9, B2, PP, B12…

 

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