Everything you need to know about broccoli - nutrition facts, health benefits, and the best ways to prepare it.
Nutritional Profile (per 100g)
Health Benefits
1. Cancer Prevention
Broccoli contains sulforaphane, a compound studied for its potential anti-cancer properties. It helps activate detoxification enzymes and reduce oxidative stress.
2. Heart Health
The fiber, potassium, and antioxidants in broccoli support cardiovascular health by reducing cholesterol and blood pressure.
3. Bone Health
High in vitamin K and calcium, broccoli supports bone density and helps prevent osteoporosis.
4. Digestive Health
The high fiber content promotes healthy digestion and feeds beneficial gut bacteria.
Best Cooking Methods
- **Steaming** (4-5 minutes): Preserves the most nutrients
- **Roasting** (20 minutes at 400°F): Brings out natural sweetness
- **Stir-frying** (3-4 minutes): Quick and retains crunch
- **Raw**: Maximum nutrients, great with dips
Storage Tips
- Fresh broccoli lasts 3-5 days in the refrigerator
- Don't wash until ready to use
- Store in a loose plastic bag in the crisper drawer
- Can be frozen after blanching for up to 12 months
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