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Broccoli : Where does broccoli come from?

Broccoli is derived from the Italian brocco, which meaning “head resting arm or branch” or “cabbage shoots.” There is a species known as “broccoli-turnip,” “Italian broccoli,” or rapini, but it really belongs to the turnip botanical genus (Brassica rapa, var. Ruvo).
Broccoli would have originated in Italy one or two millennia before our time, through the selection and crossing of closely related wild plants.
It was grown and valued by the Romans. However, it appears to have vanished with the fall of their empire, reappearing in Italy in the 16th century, maybe from Crete or the eastern Mediterranean basin.
It will subsequently spread to northern Europe, where it will be known as “Italian asparagus” for a short period of time, and eventually to North America.
It wasn't until the second part of the twentieth century, when it realized its nutritional benefits, that it began to pique people's curiosity.

In Asian markets, look for “Chinese broccoli” (Brassica oleracea alboglabra), also known as Gai Lon. This isn't technically a broccoli because it doesn't belong to the same species.
Broccoli is descended from the same wild progenitor as Borécole, the name of which it shares with a few exceptions. Around the same period, one or two centuries BC, broccoli was developed.
He was born in the south of Italy, more specifically in the region of Calabria. It was grown and valued by the Romans. However, it appears that he vanished from the scene when their dominion crumbled. It was only in the 16th century that it was reintroduced to Italy from Crete or the eastern Mediterranean basin. It would subsequently spread to northern Europe, where it will be known as “Italian asparagus” for a while, a term that is still used in certain descriptions.
It was first introduced in England in 1720, and by the time of colonization, it had made its way to North America. Except for members of Italian communities, he left practically everyone uninterested until the 1930s. Green, white, and red variants are grown by the latter. Then we'll discover its medical benefits, and it'll finally take over, outclassing the inevitable head cabbage. Broccoli heads are usually green, but they can also be purple-red or white, depending on the cultivar.

Nutritional value of broccoli


Broccoli is a member of the cruciferous family, which also includes green cabbage, red cabbage, cauliflower, and Brussels sprouts, as well as turnips, watercress, and radishes. This vegetable is particularly nutritionally fascinating, since it has an abundance of vitamins, minerals, and fiber.
The immature inflorescences of broccoli are the part we eat. Broccoli heads are usually green, but they can also be purple-red or white, depending on the cultivar.
Broccoli is almost entirely made up of water. It has around 35 calories per 100 g of energy, which puts it on par with fennel or asparagus.
It has a significant amount of carbs. However, the protein content ranges from about 3 g to 100 g, which is a rather high number for a fresh vegetable. As organic acids, lipids are found in tiny quantities.
Vitamin C, vitamin K, and vitamin B9 are all abundant in it (or folic acid). Broccoli has twice as much vitamin C as oranges, pound for pound.
There are also plenty of additional B vitamins, as well as provitamin A and vitamin E.
Minerals abound in the water: potassium, calcium, phosphorus, and magnesium (broccoli is the most calcium-rich vegetable, after leafy vegetables).
Iron, zinc, manganese, copper, nickel, fluorine, cobalt, iodine, and selenium are among the trace elements found in it.
It includes sulfur compounds, which, like all crucifers, may have health benefits, particularly when it comes to cancer.
It has a lot of fibers, mostly insoluble fibers like cellulose and hemicelluloses, but also soluble fibers like pectins, which give it a soft texture after cooking.

Name of constituentsUnityAverage content
Dietary fiberg2.4
Saturated FA(fat acid)g0.079
Monounsaturated FAg0.04
Polyunsaturated FAsg0.17
Total ironmg0.67
Beta caroteneµg929
Vitamin Dµg0
Vitamin E activity (alpha-tocopherol)mg1.71
Vitamin Cmg64.9
Vitamin B1 or Thiaminemg0.063
Vitamin B2 or Riboflavinmg0.123
Vitamin B3 or PP or Niacinmg1.11
Vitamin B5 or Pantothenic acidmg0.616
Vitamin B6 or Pyridoxinemg0.2
Vitamin B9 or Total Folateµg108
Vitamin B12 or Cobalaminsµg0

Nutritional Benefits of broccoli

Vitamins, antioxidant chemicals, and fibre found in fruits and vegetables all play an important part in maintaining good health. A high intake of vegetables and fruits has been demonstrated in several studies to lower the risk of cardiovascular disease, cancer, and other chronic illnesses.
Studies have indicated that eating crucifers on a daily basis can help prevent malignancies of the lungs, ovaries, and kidneys.
Some studies have found that frequent eating of broccoli is linked to a lower risk of colorectal cancer, stomach cancer, and lung cancer.
Broccoli includes lutein and zeaxanthin, two antioxidant carotenoid chemicals that can help prevent macular degeneration and cataracts if consumed regularly.
Broccoli includes the antioxidant chemicals lutein and zeaxanthin, which belong to the carotenoid family. Cooked broccoli has more lutein and zeaxanthin than raw broccoli in a single serving (12 cup or 125 ml). Raw spinach, which is high in lutein and zeaxanthin, has three times the amount of lutein and zeaxanthin as cooked broccoli (1 cup or 250 ml). These substances may aid in the prevention of malignancies such as breast and lung tumors, as well as cardiovascular disease. It should be mentioned, however, that research on the use of antioxidants in the prevention of cardiovascular disease is still conflicting.
During storage, broccoli's antioxidant capacity declines. After the maximum storage duration, it might possibly drop by more than half (that is, when the broccoli shows visual deterioration).
Glucosinolates are found in broccoli, as they are in most cruciferous vegetables. When broccoli glucosinolates are chopped, chewed, or come into touch with bacterial flora in the intestine, they can change into active molecules (sulforaphane, indole-3-carbinol, and 3,3-diindolylmethane). Several of these compounds might help prevent the spread of malignancies such as breast cancer.
We can list the following active compounds found in broccoli that are beneficial to the body when consumed:
*Sulforaphane: Broccoli is a good source of glucoraphanin, a kind of glucosinolate. The enzyme myrosinase converts glucoraphanin to sulforaphane, an active isothiocyanate. Researchers discovered that broccoli includes a protein that prevents the synthesis of this molecule, but that moderate boiling deactivates this protein, allowing the creation of sulforaphane to proceed unhindered. On the other side, these researchers discovered that excessive cooking inhibited sulforaphane synthesis.
*Indole-3-carbinol and 3,3-diindolylmethane are two active compounds generated from a glucosinolate present in broccoli and other cruciferous vegetables. Indole-3-carbinol can be converted to 3,3-diindolylmethane in the body.
*Sulforaphanes and indole-3-carbinol, two potent chemicals found in broccoli, have also been proven in mice to reduce the development of tumors by inhibiting cancer cell proliferation and encouraging self-destruction. In addition, sulforaphane was found to have the ability to limit colonization and eliminate H. Pylori in both animals and people. H. Pylori is a bacterium that may cause ulcers and cancer in humans when it infects the stomach. Indole-3-carbinol appears to have a protective effect against cancers of the uterus and bladder, according to several studies. However, further study is needed before these findings can be confirmed in humans.

Broccoli: what are the benefits for the body?


Broccoli and cancer:
Broccoli is most known for its ability to inhibit the beginning of some cancer.
As a result, eating broccoli on a daily basis may help to prevent cancers of the prostate, kidneys, bladder, lungs, stomach, intestines, and rectum, as well as the breasts. This is due to the high sulforaphane concentration. However, eating three-day-old, fresh broccoli sprouts is the only way to ensure you're receiving enough of it to be effective. In fact, three-day-old sprouted broccoli seeds contain a sulforaphane content 20 to 50 times higher than adult broccoli!
Several studies have suggested that eating cruciferous vegetables (such as broccoli, cauliflower, cabbage, and Brussels sprouts) on a regular basis can help prevent malignancies of the lungs, ovaries, and breast. Both the prostate and the kidneys are affected. Broccoli consumption of at least a couple times a week has been linked to a lower risk of colorectal cancer, stomach cancer, lung cancer, prostate cancer, and even breast cancer in premenopausal women.
According to a recent study, eating broccoli on a daily basis might improve your chances of surviving bladder cancer.
According to epidemiological research, foods from the cruciferous family, such as broccoli, offer more protection against cancer than fruits and vegetables in general.
Several studies have found that eating 3 to 5 servings of cruciferous vegetables per week provides considerable cancer prevention.
In addition to its cancer-prevention properties, broccoli is also beneficial for:
* fight against degeneration of cardiovascular organs such as the heart or lungs;
Consumption of crucifers on a regular basis is linked to decreased homocysteine levels in the blood, lowering the risk of cardiovascular disease. Broccoli intake is linked to a decreased risk of cardiovascular disease mortality in postmenopausal women.
Women who consume 5 or more servings of broccoli per week (one serving = 125 mL cooked broccoli or 250 mL raw broccoli) have been proven to have a lower risk of dying from cardiovascular disease than those who consume less broccoli (75 ml of cooked broccoli or 125 ml of raw broccoli per week).
Furthermore, women who consume large amounts of kaempferol, a flavonoid found mostly in broccoli and tea, had a lower risk of dying from cardiovascular disease. A high consumption of kaempferol has been linked to a lower risk of various malignancies and cardiovascular illnesses in several epidemiological studies.
*Protect body cells from premature aging caused by free radicals or oxidative stress;
A consistent consumption of lutein and zeaxanthin has been linked to a decreased risk of macular degeneration and cataracts, two eye illnesses, according to several studies. These two rich carotenoids in broccoli would concentrate in the macula and retina of the eye, shielding it from damaging oxidative stress.
A study in older women concluded that consuming cruciferous vegetables slows cognitive decline.
*rebalance the acidity present in the body;
*eliminate residues related to tobacco or pollution in the bronchi and bronchioles of the lungs due to the presence of magnesium;
*help athletes recover after exercise and avoid the appearance of cramps due to the presence of magnesium.

Broccoli : How to choose the right broccoli?


Broccoli with sturdy stems and a compact head is best. The yellow blossoms indicate that it is not the first freshness and will most likely have a harsh flavor.
The stems are consumed. Peel them and cut them lengthwise so they cook at the same rate as the heads.
Broccoli is frequently overdone, becoming mushy, unappealing, and losing part of its nutritional value. Preferably steam it to keep it crispy. It will be better and more nutrient-dense.
When cooked, broccoli with red florets loses its color. If the color is important to us, we will offer it uncooked, as a dip, for example. Rapini (Italian broccoli) on the other hand, is eaten with the stems and leaves and takes very little cooking time.
Broccoli should be stored properly.
4 or 5 days in the vegetable drawer in the refrigerator;
Freezer: blanch for 5 minutes in boiling water, chill in ice water, drain, and place in freezer bags.
Lacto-fermentation: similar to cabbage, it may be fermented to make sauerkraut. Thinly slice the stems rather than the crowns.

Broccoli: how to cook them?

Broccoli may be eaten raw or combined with other vegetables to make a typical raw salad.
Once softly cooked, the broccoli may be used in a variety of dishes, including:
Quiches and pies; a broccoli gratin; hot soups; meals made with fresh pasta or rice; and Asian foods such as wok.
Finally, as previously said, broccoli is consumed as a germinated seed that may be utilized in cold salads (ideal for a maximum supply of sulforaphane).
In the kitchen, broccoli allows for the creation of a variety of meals that are colorful, nutritious, and delicious all at the same time. We like to add it into salads, soups, and other fried veggies during the summer, whether we want it cooked or raw. Furthermore, broccoli is used in many foreign cuisines, such as wok or vegetable curry, to transport us via our plates.
Make a cream of broccoli
In a small amount of oil, sauté a small onion, then add the broccoli and simmer everything in chicken or vegetable broth with milk. Blend everything together in a blender and serve.
Broccoli Milanese
Cook the broccoli, then place it in a greased dish with grated cheese on top. Sprinkle the broccoli's surface as well. Brown in the oven with a few little slices of butter.
Other recipes to consider:
*Make an omelet, flan, quiche, or soufflé with it.
*Sauté broccoli with thinly sliced beef, mushrooms, water chestnuts, grated ginger, and soy sauce;
*Serve it over spaghetti with smoked salmon or over fried rice with pecans, hazelnuts, or toasted almonds;
*Coat broccoli pieces in batter and serve with other tempura veggies.
*Cut Gai Lon into pieces and sauté for 1 minute in a wok to make an authentic Chinese cuisine. Cook for 2 minutes more after adding a little water, then dilute a little oyster sauce in the liquid. Serve with a little of the liquid on the side.
*Like alfalfa, you may sprout broccoli, rapini, or Gai Lon seeds at home. Add the young shoots to salads, sandwiches, and other dishes after 5 or 6 days. Obtain untreated seeds, preferably not seed, that have been marketed for this reason.

Broccoli : Does its consumption present risks?


*Irritable bowel syndrome patients may be intolerant of crucifers.
Irritable bowel syndrome patients may have varied degrees of crucifer sensitivity, such as broccoli. Limiting or avoiding fermentable foods, such as those from the cruciferous family, may help patients with this condition feel better (abdominal discomfort, bloating, diarrhea). It is occasionally feasible to gradually reintroduce certain foods when the symptoms are minor, or during so-called “remission” periods, but always respecting individual tolerance.
*Broccoli is particularly high in vitamin K, which aids in blood clotting.
Broccoli is abundant in vitamin K, which is needed for a variety of functions, including blood clotting. Anticoagulant drug users (Coumadin®, Warfilone®, and Sintrom®) should consume a vitamin K-rich diet that is somewhat consistent from day to day. Broccoli is on a list of foods that should be consumed in moderation (asparagus, Swiss chard, Brussels sprouts, watercress, spinach, and so on). People on anticoagulant medication should speak with a dietitian-nutritionist or a doctor to learn about dietary sources of vitamin K and how to maintain a consistent daily dose.
Some anticoagulant medications need consistent vitamin K consumption from day to day. People who are undergoing this form of treatment should obtain medical assistance in order to determine the appropriate doses and frequency of use.
*Thyroid and broccoli
In the case of hypothyroidism, it would not be acceptable to limit crucifer consumption based on existing understanding, unless blood tests reveal an iodine shortage. Indeed, cruciferous vegetables belong to the category of “goitrogenic” diets, meaning they can prevent the thyroid gland from using iodine. Crucifers, on the other hand, are still beneficial to your health; it is not advised that you exclude them entirely from your diet, but rather that you lightly heat them to minimize the activity of goitrogen molecules.
Furthermore, crucifers naturally contain thioglucosides, which are thought to be associated to thyroid cancer. Diets high in crucifers (vegetables from the cabbage family, such as broccoli, cauliflower, and Brussels sprouts) can prevent iodine from being absorbed by the body, increasing the risk of thyroid cancer. Thyroid carcinoma is a disease that affects the thyroid gland Thyroid cancer is reduced modestly in people who eat a diet rich in raw vegetables other than cruciferous vegetables.

Keep an eye out for any medication interactions.

Indoles, which are found naturally in broccoli, have been shown to reduce the effectiveness of analgesics such acetaminophen (Tylenol®, Atasol®, Tempra®) and other medications that combine a number of active components (Benylin®, Contac®, Robaxacet®). This is something to think about for people who eat a lot of cruciferous veggies.