Learn the health benefits of broccoli, broccoli nutrition facts, as well as different ways to cook broccoli!
Welcome to the first edition of a new series on Evolving Table called “Table Talk.”
Posts will be coming out once every week or two and will address different nutritional topics, whole foods, disease prevention, and much, much more.
Pretty much anything in the healthy eating realm that seems a bit interesting.
My hope is to teach you what I am learning through my research on health and nutrition in a fun and easy-to-understand way.
If you have any topics you would like for me to cover, please… shoot me an e-mail at evolvingtable(at)gmail(dot)com (Gotta’ write it this way or the robots will spam attack!) or comment below!
Also, if you want to read more in-depth information, please be sure to take a look at the credits at the bottom of the post.
Now let’s start learning about the health benefits of broccoli!
What is Broccoli?
Broccoli belongs to a family of vegetables known as cruciferous vegetables and is closely related to the cabbage and cauliflower.
Most often, people enjoy the heads of broccoli which contain florets (the cute, tree-like pieces) and discard the stalk (or the base) of the vegetable.
There are numerous variations of broccoli, but the one consumed primarily in the United States is known as the Italian Green, or Calabrese.
Broccoli Nutritional Facts
Broccoli is loaded with vitamins, minerals, and nutritional compounds:
- Vitamins C, A, B6, and K
- Potassium, Manganese, Phosphorus
- Dietary Fiber and Folic Acid
- Sulforaphane – thought to be the major component of broccoli’s magical healing powers!
What is a Serving of Broccoli
A single serving of broccoli, 1/2 cup, comes in at a mere 15 calories! Talk about a great food for losing weight.
Health Benefits of Broccoli
Now that we know all of the powerful components that are found in broccoli, let’s see what those will do for our health!
- Cancer Prevention and Treatment
- By removing extra estrogen from the body, broccoli is especially helpful for breast and uterine cancers.
- By potentially preventing DNA damage and spread of metastatic cancer.
- Detoxifies the Body
- By boosting your liver detox enzymes
- Protects Your Eyes
- From the beta-carotene and Vitamin A
- Treats Stomach Disorders
- By helping the body get rid of the bacterium, Helicobacter pylori, responsible for peptic ulcers, gastritis, esophagitis, and acid reflux.
- Boosts Your Immune System
- Improves Bone Health
- And many more!
Ways to Cook Broccoli
There are numerous ways you can cook broccoli:
- Steaming – I love using my Instant Pot or Rice Cooker to steam by broccoli.
- Sauteeing – Add a bit of butter, salt, and pepper.
- Roasting- Roasting broccoli adds an incredible crispness to it!
- Blanching – A great way to keep the crunch.
- Raw – Eating raw broccoli is the best way to preserve all of the incredible nutrients.
Some studies have shown that the less broccoli is cooked, the more sulforaphane it will contain. The more sulforaphane, the more amazing healing properties it will possess.
But if you’ll only eat your broccoli when it’s steamed, sauteed, or roasted… that’s WAY better than not eating it at all!!
Favorite Broccoli Recipes
Here are a few of my favorite broccoli recipes you can find here on Evolving Table:
- Chopped Broccoli Salad with Walnuts (pictured above)
- Roasted Broccoli with Sriracha
- Crock-Pot Broccoli Cheese Soup
- Three-Cheese broccoli Tots
GREGER, MICHAEL STONE GENE. HOW NOT TO DIE: Discover the Foods Scientifically Proven to Prevent and Reverse Disease. PAN BOOKS, 2018.
Murray, Michael, et al. The Encyclopaedia of Healing Foods. Piatkus, 2008.
“11 Incredible Benefits of Broccoli.” Organic Facts, 30 Oct. 2017, www.organicfacts.net/health-benefits/vegetable/health-benefits-of-broccoli.html.