The Food Coach

Healthy Food Database - Broccoli

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Broccoli, cauliflower, cabbage, brussel sprouts, collards, kale and kohlrabi are all from the Brassicaceae family. Broccoli would probably be the most popular family member. It has green stalks and flowering buds that form a head - looking like a pretty, miniature green tree.
Category: Vegetable
In Season: all year
To Buy: Buy unpackaged broccoli to ensure that it has a clean fresh smell, buds that are formed close together and no yellowing tinges to it. Avoid thick stalks as they can be quite tough.
To Store: Store in the crisper section of the fridge in plastic vegetable bags for a couple of days.
Tips & Tricks: For tender sweet stalks, peel them and slice them into batons - delicious.

Nutrition (0.5 Cup):

Energy (kJ): 70
Protein (g): 2.4
Saturated Fat, g : 0.0
Vitamin C: Antioxidant, anti inflammatory and immune-boosting, this vitamin has a range of uses. Is essential for collagen formation, therefore plays a role in wound healing. Fights infection and protects against free radical damage. Vitamin C helps maintain normal cholesterol levels, promotes the absorption of iron and counters the effects of stress as it is concentrated in the adrenal glands.

Contraindications:
Large doses can cause diaorrhea or gas.
Folic Acid: Important during pregnancy as this vitamin is involved in the duplication of chromosomes, preventing birth defects. Lowers the risk of heart disease and is necessary for proper brain and gut function.
Amines: Amines come the breakdown or fermentation of proteins. High amounts are found in cheese, chocolate, wine, beer and yeast extracts. Smaller amounts are present in some fruits and vegetables such as tomatoes, avocados, bananas.

For those with sensitivities, low foods are almost never a problem, moderate and high foods may cause reactions, depending on how sensitive you are and how much is eaten. Very high foods will most often cause unwanted symptoms in sensitive individuals. Moderate
Glutamates: Glutamate is found naturally in many foods, as part of protein. It enhances the flavour of food, which is why foods rich in natural glutamates such as tomatoes, mushrooms and cheeses are commonly used in meals. Pure monosodium glutamate (MSG) is used as an additive to artificially flavour many processed foods, and should be avoided, especially in sensitive individuals as it can cause serious adverse reactions. Natural
Carbohydrates, g: 0.3
Fat (g): 0.2
Monosaturated Fat , g: 0.0
Vitamin K: Vitamin K is used in the body to control blood clotting and is essential for synthesizing the liver protein that controls the clotting. It is involved in creating the important prothrombin, which is the precursor to thrombin - a very important factor in blood clotting. It is also involved in bone formation and repair. In the intestines it also assists in converting glucose to glycogen, this can then be stored in the liver. There are some indications that Vitamin K may decrease the incidence or severity of osteoporosis and slow bone loss. 

Contraindications:
Be careful not to take too much Vitamin K in the last stages of pregnancy, since it could be toxic for the baby.
Antioxidants:
Salicylates: Naturally occurring plant chemicals found in several fruits, vegetables, nuts, herbs and spices, jams, honey, yeast extracts, tea and coffee, juices, beer and wines. Also present in flavourings, perfumes, scented toiletries and some medications.

For those with sensitivities, low foods are almost never a problem, moderate and high foods may cause reactions, depending on how sensitive you are and how much is eaten. Very high foods will most often cause unwanted symptoms in sensitive individuals. Very high

Cooking:

Cooking Tips: To retain the most nutrients, cut the broccoli into small bite size florets and the stalks to a similar size and steam for approx 4 minutes until tender. Delicious served with a drizzle of olive oil and toasted almond slivers.

Benefits the Following Health Conditions:*

Cold and Flus
High Blood Pressure
Malnutrition
Ulcers
Eye Problems
Immune Deficiencies
Premature Aging

* This information is sourced by a qualified naturopath. It is non prescriptive and not intended as a cure for the condition. Recommended intake is not provided. It is no substitute for the advice and treatment of a professional practitioner.

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