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Thursday, 6 September 2012

Broccoli

What is Broccoli

Broccoli is a member of the cabbage family and is a very close relative to cauliflower.  This delicious vegetable contains more nutrients than any other vegetable.  See below table for more nutritional facts.Consumption of foods high in antioxidants can help protect against cancer and heart disease.   
Health Benefits

  • Broccoli can provide you with some special cholesterol-lowering benefits if you will cook it by steaming. The fiber-related components in broccoli do a better job of binding together with bile acids in your digestive tract when they've been steamed. When this binding process takes place, it's easier for bile acids to be excreted, and the result is a lowering of your cholesterol levels. Raw broccoli still has cholesterol-lowering ability—just not as much.
  • Broccoli has a strong, positive impact on our body's detoxification system, and researchers have recently identified one of the key reasons for this detox benefit. Glucoraphanin, gluconasturtiian, and glucobrassicin are 3 glucosinolate phytonutrients found in a special combination in broccoli. This dynamic trio is able to support all steps in body's detox process, including activation, neutralization, and elimination of unwanted contaminants. Isothiocyanates (ITCs) are the detox-regulating molecules made from broccoli's glucosinolates, and they help control the detox process at a genetic level.
  • Broccoli may help us solve our vitamin D deficiency epidemic. When large supplemental doses of vitamin D are needed to offset deficiency, ample supplies of vitamin K and vitamin A help keep our vitamin D metabolism in balance. Broccoli has an unusually strong combination of both vitamin A (in the form of beta-carotene) and vitamin K. For people faced with the need to rebuild vitamin D stores through vitamin D supplements, broccoli may be an ideal food to include in the diet.
  • Broccoli is a particularly rich source of a flavonoid called kaempferol. Recent research has shown the ability of kaempferol to lessen the impact of allergy-related substances on our body. This kaempferol connection helps to explain the unique anti-inflammatory benefits of broccoli, and it should also open the door to future research on the benefits of broccoli for a hypoallergenic diet.

Medical disclaimer:
  • The information and reference guides in this website are intended solely for the general information for the reader. It is not to be used to diagnose health problems or for treatment purposes. It is not a substitute for medical care provided by a licensed and qualified health professional. Please consult your health care provider for any advice on medications. 
Names In Other Languages for  Broccoli (Arabic, Assamese, Bengali,Chinese, French, German, Gujarati,Hindi, Kannada, Malay, Malayalam, Oriya, Sinhala, Spanish, Tamil, Telugu, Turkish, Urdu):


Nutritional value

NUTRITION INFORMATION
Amounts per 1 cup chopped (91g)

Calorie Information
Amounts Per Selected Serving
%DV
Calories
30.9
(129 kJ)
2%
  From Carbohydrate
21.9
(91.7 kJ)
  From Fat
2.8
(11.7 kJ)
  From Protein
6.3
(26.4 kJ)
  From Alcohol
0.0
(0.0 kJ)

Carbohydrates
Amounts Per Selected Serving
%DV
Total Carbohydrate
6.0
g
2%
Dietary Fiber
2.4
g
9%
Starch
0.0
g
Sugars
1.5
g

Fats & Fatty Acids
Amounts Per Selected Serving
%DV
Total Fat
0.3
g
1%
Saturated Fat
0.0
g
0%
Monounsaturated Fat
0.0
g
Polyunsaturated Fat
0.0
g
Total trans fatty acids
~
Total trans-monoenoic fatty acids
~
Total trans-polyenoic fatty acids
~
Total Omega-3 fatty acids
19.1
mg
Total Omega-6 fatty acids
15.5
mg
Protein & Amino Acids
Amounts Per Selected Serving
%DV
Protein
2.6
g
5%

Vitamins
Amounts Per Selected Serving
%DV
Vitamin A
567
IU
11%
Vitamin C
81.2
mg
135%
Vitamin D
~
~
Vitamin E (Alpha Tocopherol)
0.7
mg
4%
Vitamin K
92.5
mcg
116%
Thiamin
0.1
mg
4%
Riboflavin
0.1
mg
6%
Niacin
0.6
mg
3%
Vitamin B6
0.2
mg
8%
Folate
57.3
mcg
14%
Vitamin B12
0.0
mcg
0%
Pantothenic Acid
0.5
mg
5%
Choline
17.0
mg
Betaine
0.1
mg

Minerals
Amounts Per Selected Serving
%DV
Calcium
42.8
mg
4%
Iron
0.7
mg
4%
Magnesium
19.1
mg
5%
Phosphorus
60.1
mg
6%
Potassium
288
mg
8%
Sodium
30.0
mg
1%
Zinc
0.4
mg
2%
Copper
0.0
mg
2%
Manganese
0.2
mg
10%
Selenium
2.3
mcg
3%
Fluoride
~

Sterols
Amounts Per Selected Serving
%DV
Cholesterol
0.0
mg
0%
Phytosterols
~

Other
Amounts Per Selected Serving
%DV
Alcohol
0.0
g
Water
81.3
g
Ash
0.8
g
Caffeine
0.0
mg
Theobromine
0.0
mg


Footnotes for Broccoli, raw
Source: Nutrient data for this listing was provided by USDA SR-21. Each "~" indicates a missing or incomplete value.

Percent Daily Values (%DV) are for adults or children aged 4 or older, and are based on a 2,000 calorie reference diet. Your daily values may be higher or lower based on your individual needs.

Nutrition Data's Opinion, Completeness Score™, Fullness Factor™, Rating, Estimated Glycemic Load (eGL), and Better Choices Substitutions™ are editorial opinions of NutritionData.com, given without warranty, and are not intended to replace the advice of a nutritionist or health-care professional. Nutrition Data's opinions and ratings are based on weighted averages of the nutrient densities of those nutrients for which the FDA has established Daily Values, and do not consider other nutrients that may be important to your health or take into account your individual needs. Consequently, Nutrition Data's higher-rated foods may not necessarily be healthier for you than lower-rated ones. All foods, regardless of their rating, have the potential to play an important role in your diet.

The Amino Acid Score has not been corrected for digestibility, which could reduce its value.

IF Rating™ is a trademark of Monica Reinagel. Data for the IF Rating was provided by inflammationfactor.com.


Read More http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2356/2#ixzz25KaJiit4


Substitute for Broccoli
I normally use Cauliflower in place of Broccoli.

Where it can be used
Cooking, salad, soup

How to Store

Consume fresh broccoli as soon as you can as it will not keep long. To store, mist the heads, wrap loosely in damp paper towels, and refrigerate. Use within 2 to 3 daysReject any heads that show any sign of yellowing or tiny yellow flowers.Eating yellowing broccoli might cause loose motion...Broccoli is also available frozen.

Recipe Using   Broccoli (Here I list only main dishes.. but  Broccoli can be used in lot of dishes for decoration or just to add little flavour)



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