Broccoli (Brassica oleracea var. italica Plenck) is a vegetable plant of the cruciferous family. Related to cauliflower, it is rich in minerals, vitamins and phytochemicals.
This is what you should know about broccoli
Like all members of the cabbage family, broccoli is descended from wild cabbage. The first broccoli plants probably originated in Asia Minor. In Europe, the plant was first known only in Italy. The green florets of broccoli are actually inflorescences that have not yet fully developed. Unlike cauliflower, however, the buds of broccoli can already be seen very clearly. The heads of the plant are blue-green to dark green in color. However, there are also varieties in which the florets appear purple, yellow or white. The normal growing season of cauliflower is between 14 and 15 weeks. Broccoli florets are harvested when the middle of the flowers is fully formed and still closed. The closed florets are cut off with a 10 to 15 centimeter piece of the stem and associated leaves. The remaining buds on the side will later grow into more flower heads, which can be harvested in due course. Like all members of the cabbage family, broccoli is descended from wild cabbage. The first mentions of the cabbage family can be found in ancient times. Both the ancient Greeks and the Romans used leafy cabbage varieties. These included simple cauliflower varieties, which must have been very similar to today’s broccoli plant. The first broccoli plants probably originated in Asia Minor. In Europe, the plant was initially known only in Italy. The princess of Urbino, Caterina de’ Medici, brought broccoli to France in the 16th century. From there, it also reached England under the name Italian asparagus. Broccoli was then introduced to the United States in the 18th century by then U.S. President Thomas Jefferson. Initially, it was only intended as an experimental plant, but it quickly found its way onto American plates. Today, the main areas of cultivation in Europe are in the western Mediterranean countries. Especially the area around the city of Verona in Italy is known for broccoli cultivation. Domestically grown broccoli is available in Germany between June and October.
Importance for health
Broccoli contains many minerals and vitamins. It is rich in potassium, calcium, iron, phosphorus, zinc and sodium. In particular, the calcium content is very high. Thus, broccoli can contribute well to meet the daily requirement of the quantity element. The cabbage also contains numerous vitamins from the B group. These include vitamins B1, B2, B6 and E. It also contains vitamin E, provitamin A and vitamin C. Especially in the content of vitamin C, broccoli has quite a bit ahead of the related cauliflower. When prepared gently, broccoli contains almost twice as much vitamin C as cauliflower. In addition to minerals and vitamins, broccoli also contains secondary plant compounds. Secondary plant compounds are also called phytamines. They are generally used by plants to defend themselves against predators, but have great health benefits for humans. Broccoli secondary plant compounds include flavonoids and glucosinolates. Glucosinolates can store indoles and isothiocyanates. The most important isothiocyanate in broccoli is sulforaphane. Furthermore, the isothiocyanates 3-butenyl isothiocyanate, 4-methylsulfinylbutyl isothiocyanate, allyl isothiocyanate and methylsulfinylpropyl isothiocyanate are present. Broccoli is also rich in protein and complex carbohydrates. Calories and fat, on the other hand, are almost absent. 100 grams of broccoli has only 24 kilocalories. For every 100 grams, there are 3.8 grams of protein and 2.7 grams of carbohydrates. The fat content is only 0.2 grams per 100 grams. With a water content of 89 percent and a fiber content of 3 percent, broccoli is well suited for weight loss.
Ingredients and nutritional values
| Nutritional information |
Amount per 100 gram |
| Calories 34 | Fat content 0.4 g |
| Cholesterol 0 mg |
Sodium 33 mg |
| Potassium 316 mg | Carbohydrates 7 g |
| Protein 2.8 g |
Vitamin C 89.2 mg |
Broccoli not only provides the body with essential vitamins and minerals, it is also said to protect against cancer.Responsible for this effect is the secondary plant substance sulforaphane. Sulforaphane causes the body to produce indole-3-carbinol (IC3). The active ingredients from broccoli have been shown to be effective in fighting tumor stem cells. These tumor stem cells usually do not respond well to chemotherapy. However, new tumor tissue continues to form from them, so without fighting the tumor stem cells, the cancer cannot be cured. The ingredients of broccoli block a special signaling pathway in the particularly aggressive cancer cells and thus fight resistance to the chemotherapeutic agents. In experiments with mice, it was shown that chemotherapy in combination with sulforaphane completely stops tumor growth. Metastasis to other organs can also be prevented by the active ingredient from broccoli. Further studies are currently underway to prove that the anticarcinogenic effect of broccoli can also be transferred to humans. However, to treat cancer, sulforaphane must be extracted from broccoli and administered in freeze-dried powder form.
Intolerances and allergies
Allergic reactions to cabbage vegetables are very rare. Only contact allergic reactions have been described in association with broccoli. Broccoli oil and broccoli extract are used in some cosmetics. Intolerances to cabbage vegetables and thus also to broccoli are more common. Many people react to cabbage with stomach discomfort and flatulence. However, broccoli is usually very well tolerated by people with histamine intolerance.
Shopping and cooking tips
Broccoli is in season in Germany between June and October. The fresher the broccoli, the more vitamins, minerals and secondary plant compounds it contains. When buying, make sure the florets are deep green and not wilted. The cabbage head should be compact when purchased. The inflorescences should be tight and not open. In no case should the florets be yellow. Since broccoli can still bloom after harvest, it should be stored in a cool, dark place until ready to eat. Wrapped in plastic wrap in the crisper, broccoli keeps best. Since broccoli wilts quickly, however, it should be consumed as soon as possible. Broccoli florets should not be stored with ethylene-producing fruit such as apples or bananas. The broccoli will then spoil much faster. Broccoli can also be frozen. However, it should be blanched for three minutes before freezing. Packed in airtight freezer bags, it can be kept in the freezer for up to 10 months.
Preparation tips
Before cooking, the florets should be cut off the stalk. All florets should be about the same size so that they are cooked at the same time. The stalk itself can also be eaten. However, it must first be freed from its woody bark. The small florets and the peeled stalk should now be peeled thoroughly. The broccoli can then be eaten raw or blanched briefly. After blanching, the cabbage must be quenched with ice water, otherwise it will overcook. The longer broccoli is cooked, the more nutrients it loses.
