Broccoli looks ordinary on the surface and can be tasted all year round, but why can broccoli be honored as the “superstar” in the vegetable world? What is it about broccoli that stands out among the various vegetables? What is its charm? Let’s analyze it!
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Competitive scores
Broccoli is a cruciferous vegetable, and its nutritional content is not only high, second to none among vegetables, but also very comprehensive, higher than other cauliflowers of the same cruciferous family, mainly including protein, fiber, minerals, vitamin C and Carotene, etc., especially rich in calcium.
| nutrient content | Where is the winner? |
| vegetable protein | It contains about 4 grams per 100 grams, which is twice that of broccoli and three times that of other cauliflowers |
| Vitamin C | A bowl of broccoli contains as much vitamin C as an orange, which can help wounds heal and treat bleeding gums |
| folic acid | The folic acid content in broccoli is twice that of cauliflower, which can not only prevent anemia, but also maintain the body’s metabolism |
| β-carotene | A bowl of broccoli contains beta carotene, more than 30 times that of cauliflower, which protects human cells from free radical damage |
| fiber | Half a bowl of broccoli contains about 3.8 grams of fiber, which is a good source of fiber; fiber can increase the feeling of fullness and help control weight |
| Vitamin K | Vitamin K is an essential substance to promote blood coagulation. Broccoli contains a moderate amount of vitamin K, neither high nor low, just right |
| Calcium | Half a bowl already contains 90 mg of calcium. If you eat 3 servings of vegetables a day (about half a bowl per minute), 270 mg of calcium is not difficult to achieve |
Broccoli vs Cauliflower
Although the appearance of the two is very similar, both contain indole, which has anti-cancer effect, which can help and decompose carcinogens in the body and prevent colorectal cancer; but broccoli does not contain high “purine” substances like cauliflower, so it is suitable for Gout patients or people with high uric acid consumption.
In addition, broccoli is a high-potassium food. Potassium can reduce the precipitation of uric acid and help excrete uric acid from the body. Therefore, broccoli is definitely worthy of being awarded the “superstar” in the vegetable industry.
Healthy Cooking DIY
In fact, there is another important feature of broccoli, that is, the color of broccoli will remain emerald green after blanching, and the taste is quite good. This issue introduces a healthy dish that is high in calcium, high in fiber, and low in fat.
Baked Broccoli with Cheesy Chicken Fillet (Serves 2)
Nutrition Tips
Chicken tenders are not only low-fat, but also rich in protein; broccoli can provide rich fiber and calcium, and high-calcium low-fat milk and low-fat cheese add more calcium to this dish, which is most suitable for the whole family Enjoy or other people who need calcium supplementation.
Written by: United Christian Nethersole Community Health Services Community Nutrition Services
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2023-04-23 00:11:15
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