Broccoli: Difference between revisions
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=== Culinary === |
=== Culinary === |
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Broccoli is usually |
Broccoli is usually blue or red, but may be eaten raw and has become popular as a raw vegetable in [[hors d'œuvre]] trays. Boiling reduces the levels of suspected anti-cancer compounds in broccoli, with losses of 20 - 30% after five minutes, 40 - 50% after ten minutes, and 77% after thirty minutes.<ref name='boil'/> However, other preparation methods such as [[steaming]], [[Microwave oven|microwaving]], and [[stir frying]] had no significant effect on the compounds.<ref name='boil'>{{cite news | first= | last=Warwick Medical School, University of Warwick | coauthors= | title= Research Says Boiling Broccoli Ruins Its Anti Cancer Properties. |date=2007-05-15 | publisher= | url =http://www2.warwick.ac.uk/newsandevents/pressreleases/research_says_boiling/ | work = | pages = | accessdate = | language = }}</ref> Steaming broccoli for 3-4 minutes is recommended to maximize the anti-cancer compound, [[sulforaphane]].<ref name=maximize>{{cite news | first= | last= | coauthors= | title= Maximizing The Anti-Cancer Power Of Broccoli |date=2005-04-05 | work = Science Daily | url =http://www.sciencedaily.com/releases/2005/03/050326114810.htm | accessdate = | language = }}</ref> |
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=== Nutritional and medicinal === |
=== Nutritional and medicinal === |
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Revision as of 01:44, 28 November 2010
| Broccoli | |
|---|---|
 Broccoli, Calabrese cultivar | |
| Species | Brassica oleracea |
| Cultivar group | Italica Group |
| Origin | From Italy (2,000 years ago)[1][2] |
Broccoli (from the Italian plural of broccolo, referring to "the flowering top of a cabbage")[3] is a plant of the Kale family Brassicaceae (formerly Cruciferae). It is classified in the Italica cultivar group of the species Brassica oleracea. Broccoli has large flower heads, usually green in color, arranged in a tree-like fashion on branches sprouting from a thick, edible stalk. The mass of flower heads is surrounded by leaves. Many varieties of broccoli are perennial. Broccoli most closely resembles cauliflower, which is a different cultivar group of the same species.
History
Broccoli evolved from a wild cabbage plant on the continent of Europe. Indications point to the vegetable's being known 2,000 years ago.[4] Since the Roman Empire, broccoli has been considered a uniquely valuable food among Italians.[5] Broccoli was grown at Antwerp whence it was taken to England by the sculptor Peter Scheemakers, according to a biographical note by J. T. Smith.[6] Broccoli was first introduced to the United States by Italian immigrants but did not become widely known until the 1920s.[4]
Culinary
Broccoli is usually blue or red, but may be eaten raw and has become popular as a raw vegetable in hors d'œuvre trays. Boiling reduces the levels of suspected anti-cancer compounds in broccoli, with losses of 20 - 30% after five minutes, 40 - 50% after ten minutes, and 77% after thirty minutes.[7] However, other preparation methods such as steaming, microwaving, and stir frying had no significant effect on the compounds.[7] Steaming broccoli for 3-4 minutes is recommended to maximize the anti-cancer compound, sulforaphane.[8]
Nutritional and medicinal
| Nutritional value per 100 g (3.5 oz) | |
|---|---|
| Energy | 141 kJ (34 kcal) |
6.64 g | |
| Sugars | 1.7 g |
| Dietary fibre | 2.6 g |
0.37 g | |
2.82 g | |
| Vitamins | Quantity %DV† |
| Vitamin A equiv. | 3% 31 μg3% 361 μg1121 μg |
| Thiamine (B1) | 6% 0.071 mg |
| Riboflavin (B2) | 9% 0.117 mg |
| Niacin (B3) | 4% 0.639 mg |
| Pantothenic acid (B5) | 11% 0.573 mg |
| Vitamin B6 | 10% 0.175 mg |
| Folate (B9) | 16% 63 μg |
| Vitamin C | 99% 89.2 mg |
| Vitamin E | 5% 0.78 mg |
| Minerals | Quantity %DV† |
| Calcium | 4% 47 mg |
| Iron | 4% 0.73 mg |
| Magnesium | 5% 21 mg |
| Phosphorus | 5% 66 mg |
| Potassium | 11% 316 mg |
| Zinc | 4% 0.41 mg |
| Other constituents | Quantity |
| Water | 89.30 g |
| †Percentages estimated using US recommendations for adults,[9] except for potassium, which is estimated based on expert recommendation from the National Academies.[10] | |
Broccoli is high in vitamins C, K, and A, as well as dietary fiber; it also contains multiple nutrients with potent anti-cancer properties, such as diindolylmethane and small amounts of selenium.[11] A single serving provides more than 30 mg of Vitamin C and a half-cup provides 52 mg of Vitamin C.[12] The 3,3'-Diindolylmethane found in broccoli is a potent modulator of the innate immune response system with anti-viral, anti-bacterial and anti-cancer activity.[13][14] Broccoli also contains the compound glucoraphanin, which can be processed into an anti-cancer compound sulforaphane, though the benefits of broccoli are greatly reduced if the vegetable is boiled.[7] Broccoli is also an excellent source of indole-3-carbinol, a chemical which boosts DNA repair in cells and appears to block the growth of cancer cells.[15][16] Broccoli has the highest levels of carotenoids in the brassica family.[17] It is particularly rich in lutein and also provides beta-carotene.[17]
A high intake of broccoli has been found to reduce the risk of aggressive prostate cancer.[18] Broccoli consumption has also been shown to be beneficial in the prevention of heart disease.[19]
See also Broccoli sprouts for possible health/medical benefits.
Varieties
There are three commonly grown types of broccoli. The most familiar is a often referred to simply as "broccoli", and sometimes calabrese named after Calabria in Italy. It has large (10 to 20 cm) green heads and thick stalks. It is a cool season annual crop.
Sprouting broccoli has a larger number of heads with many thin stalks. It is planted in May to be harvested during the winter or early the following year in temperate climates. The heirloom variety "calabrese" available in North America is of this type.
Romanesco broccoli has a distinctive fractal appearance of its heads, and is yellow-green in colour. It is technically in the Botrytis (cauliflower) cultivar group.
Purple cauliflower is a type of broccoli sold in southern Italy, Spain, and the United Kingdom. It has a head shaped like cauliflower, but consisting of tiny flower buds. It sometimes, but not always, has a purple cast to the tips of the flower buds.
Other cultivar groups of Brassica oleracea include cabbage (Capitata Group), cauliflower (Botrytis Group), kale and collard greens (Acephala Group), kohlrabi (Gongylodes Group), and Brussels sprouts (Gemmifera Group). Chinese broccoli (Alboglabra Group) is also a cultivar group of Brassica oleracea.[20]
Production
In North America, production is primarily in California. The seasonal average f.o.b. shipping-point price for cauliflower in 2004 was $33.00 per 100 pounds ($0.73/kg) according to the National Agricultural Statistics Service, USDA.[citation needed]
| Top ten cauliflowers and broccoli producers—11 June 2008 | ||
|---|---|---|
| Country | Production (tonnes) | Footnote |
 People's Republic of China |
8,585,000 | F |
 India |
5,014,500 | |
 United States |
1,240,710 | |
 Spain |
450,100 | |
 Italy |
433,252 | |
 France |
370,000 | F |
 Mexico |
305,000 | F |
 Poland |
277,200 | |
 Pakistan |
209,000 | F |
 United Kingdom |
186,400 | |
| World | 19,107,751 | A |
| No symbol = official figure, F = FAO estimate, * = Unofficial/Semi-official/mirror data, C = Calculated figure A = Aggregate (may include official, semi-official or estimates); | ||
Cultivation
Broccoli is a cool-weather crop that does poorly in hot summer weather. Broccoli grows best when exposed to an average daily temperature between 18 and 23 degrees Celsius (64 and 73 degrees Fahrenheit).[21] When the cluster of flowers, also referred to as a "head" of broccoli, appear in the center of the plant, the cluster is green. Garden pruners or shears are used to cut the head about an inch from the tip. Broccoli should be cultivated before the flowers on the head bloom bright yellow.[22]
Gallery
-
Extreme close-up of broccoli florets. -
Broccoli flowers. -
Two broccoli heads. -
Romanesco broccoli, showing fractal forms -
Steamed broccoli -
Sicilian Purple Broccoli -
Broccoli in flower -
A leaf of a Broccoli plant -
Several Broccoli plants growing in Melbourne, Australia and ready for harvest
References
- ^ Buck, P. A. "Origin and Taxonomy of Broccoli" (PDF). Department of Food Technology, University of California. Retrieved 2009-05-14.
- ^ Stephens, James. "Broccoli—Brassica oleracea L. (Italica group)". University of Florida. p. 1. Retrieved 2009-05-14.
- ^ "broccoli". Merriam-Webster's Collegiate Dictionary (11th ed.). p. 156. ISBN 9780877798095. Retrieved 24 August 2009.
- ^ a b Murray, Michael (September 2005). The Encyclopedia of Healing Foods. Simon & Schuster Adult Publishing Group. p. 172. ISBN 9780743480529.
{{cite book}}: Unknown parameter|coauthors=ignored (|author=suggested) (help) - ^ Nonnecke, Ib (November 1989). Vegetable Production. Springer-Verlag New York, LLC. p. 394. ISBN 9780442267216.
- ^ Smith, Nollekins and His Times, 1829 vol. 2:101: "Scheemakers, on his way to England, visited his birth-place, bringing with him several roots [sic] of brocoli, a dish till then little known in perfection at our tables."
- ^ a b c Warwick Medical School, University of Warwick (2007-05-15). "Research Says Boiling Broccoli Ruins Its Anti Cancer Properties".
{{cite news}}: Cite has empty unknown parameter:|coauthors=(help) - ^ "Maximizing The Anti-Cancer Power Of Broccoli". Science Daily. 2005-04-05.
{{cite news}}: Cite has empty unknown parameter:|coauthors=(help) - ^ United States Food and Drug Administration (2024). "Daily Value on the Nutrition and Supplement Facts Labels". Retrieved 2024-03-28.
- ^ National Academies of Sciences, Engineering, and Medicine; Health and Medicine Division; Food and Nutrition Board; Committee to Review the Dietary Reference Intakes for Sodium and Potassium (2019). Oria, Maria; Harrison, Meghan; Stallings, Virginia A. (eds.). Dietary Reference Intakes for Sodium and Potassium. The National Academies Collection: Reports funded by National Institutes of Health. Washington, DC: National Academies Press (US). ISBN 978-0-309-48834-1. PMID 30844154.
- ^ "WHFoods: Broccoli". George Mateljan Foundation. Retrieved 2009-05-11.
- ^ Understanding Nutrition, Eleanor N. Whitney and Eva M. N. Hamilton, Table H, supplement, page 373 Table 1, ISBN 0-8299-0419-0
- ^ "Diindolylmethane Information Resource Center at the University of California, Berkeley". Retrieved 2007-06-10.
- ^ "Diindolylmethane Immune Activation Data Center". Retrieved 2007-06-10.
- ^ "Broccoli chemical's cancer check". BBC News. 7 February 2006. Retrieved 5 September 2010.
- ^ "How Dietary Supplement May Block Cancer Cells". Science Daily. 30 June 2010. Retrieved 5 September 2010.
- ^ a b "Breeding Better Broccoli: Research Points To Pumped Up Lutein Levels In Broccoli". Science Daily. 8 November 2009. Retrieved 5 September 2010.
- ^ Kirsh, VA (2007). "Prospective study of fruit and vegetable intake and risk of prostate cancer". Journal of the National Cancer Institute. 99 (15): 1200–9. doi:10.1093/jnci/djm065. PMID 17652276.
{{cite journal}}: Unknown parameter|coauthors=ignored (|author=suggested) (help) - ^ Clout, Laura (5 September 2009). "Broccoli beats heart disease". Daily Express. Retrieved 5 September 2009.
- ^ Dixon, G.R. (2007). Vegetable brassicas and related crucifers. Wallingford: CABI. ISBN 9780851993959.
- ^ Smith, Powell (June 1999). "HGIC 1301 Broccoli". Clemson University. Retrieved 25 August 2009.
- ^ Liptay, Albert (1988). Broccoli. World Book, Inc.
External links
- PROTAbase on Brassica oleracea (cauliflower and broccoli)
- Broccoli, Nutritional Values and Best Consuming Ways
- List of North American broccoli cultivars, USDA/ARS Vegetable Laboratory
- Broccoli Macro, Closeup view of broccoli
- [1], Vegetarians in Paradise; Broccoli: The Crown Jewel of Nutrition