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Broccoli belongs to the cruciferous family of vegetables, and originated from European wild cabbage where it has been around for 2,000 years.
It was introduced into England in the early 16th century where it was known as “ Italian asparagus”
Italian immigrants brought broccoli to America, and it became popular in the 1920s when the D'Arrigo Bros. Company started cultivating it commercially in San Jose, California.
For optimum nutritional benefits, broccoli is best eaten raw, or alternatively, use rapid cooking methods such as steaming or stir-frying.
Health Benefits of Broccoli
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Nutrients
Broccoli is an excellent source of vitamins K, C, and A, folic acid and dietary fiber. It’s a very good source of phosphorus, potassium, magnesium, and vitamins B6 and E.
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Cataracts
Research at the Harvard School of Public Health in Boston has concluded that the carotenoids present in broccoli and spinach, and the consumption of these vegetables, are associated with a lower risk of cataracts.
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Cancer
One of the American Cancer Society's key dietary recommendations to reduce the risk of cancer is to include cruciferous vegetables such as broccoli.
Sulforaphane is an isothiocyanate, an organic chemical compound that has been shown to inhibit the growth of carcinogen-induced cancer. Sulforaphane is found in cruciferous vegetables and is especially high in broccoli, and more so in broccoli sprouts.
In a study at the Mount Sinai School of Medicine in New York, results clearly demonstrated the effect of sulforaphane in arresting the growth of human ovarian cancer cells.
High isothiocyanate intake from broccoli and other cruciferous vegeatbles may also reduce breast cancer risk.
Research conducted at The Johns Hopkins University School of Medicine concluded that sulforaphane inhibits the bacteria helicobacter pylori, which is a major cause of gastric infection. These infections are known to cause gastritis and peptic ulcers, and increase the risk of gastric cancer.
In a study involving1338 patients with prostate cancer, it was concluded that high intake of broccoli and other cruciferous vegetables, may be associated with reduced risk of aggressive prostate cancer.
Indole-3-carbinol conjugates are phytochemicals present in cruciferous vegetables such as broccoli, and studies have shown them to have anti-cancer properties.
In a study at the International Agency for Research on Cancer in France, results demonstrated the protective effect of cruciferous vegetable consumption on lung cancer.
Cruciferous vegetable intake has also been associated with a decrease in gastrointestinal and bladder cancers.
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Nutrient Values of Broccoli per 100g
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Energy Value
146kj
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Sugars
1.39g
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Dietary Fiber
3.3g
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Sodium
41mg
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Zinc
0.45mg
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Potassium
293mg
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Magnesium
21mg
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Copper
0.061mg
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Calcium
40mg
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Vitamin C
64.9mg
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Vitamin E
1.45mg
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Vit. B3 (Niacin)
0.553mg
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Vitamin B6
0.200mg
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Vit. B1 (Thiamin)
0.063mg
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Vit. B2 (Riboflavin)
0.123mg
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References:
The Encyclopedia of Healing Foods by Michael Murray, Joseph Pizzorno, and Lara Pizzorno.
Benders' Dictionary of Nutrition and Food Technology.
USDA National Nutrient Database for Standard Reference.
PubMed. PMID: 18504070
PubMed. PMID: 18501502
PubMed. PMID: 17851821
PubMed. PMID: 16257343
PubMed. PMID: 18326615
PubMed. PMID: 12032331
PubMed. PMID: 17652276
PubMed. PMID: 10500021
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