Broccoli is a green brassica vegetable. The florets are the most commonly eaten portion, but the stalk, with its woody peel removed, is edible.
Broccoli is on average 7% carbohydrate, 3% fiber, less than 1% fat, and 3% protein. Broccoli is a source of vitamins C and K, B vitamins, manganese, and small amounts of other vitamins and minerals. Broccoli is rich in carotenoids, glucosinolates, particularly sulphoraphane. Broccoli consumption has been associated with a decreased breast cancer risk, and brassica consumption is associated with decreased cancer risk. See: Glucosinolates, Isothiocyanates.
Cooked broccoli’s nutrient availability is greater than raw broccoli’s. Stir-frying and boiling lead to the greatest losses of broccoli’s nutrients, including glucosinolate content. Steaming, particularly for a brief period of time, minimizes loss. Furthermore, the longer the time since harvest, the greater the loss of glucosinolates.
Raw as is, frozen, soups, sauces, prepared dishes, vegetable juices
The Journal of Nutrition
Advances in Experimental Medicine and Biology
Journal of Zhejiang University SCIENCE B
Journal of Agricultural and Food Chemistry