Broccoli

Broccoli is a member of the cruciferous, or cabbage, family of vegetables. Its name is derived from the Latin brachium, meaning “branch” or “arm,” a reflection of its treelike shape featuring a compact head of florets attached by small stems to a larger stalk. Broccoli provides a complex of tastes and textures, ranging from the soft and flowery florets to the fibrous and crunchy stem and stalk. Its color can range from deep sage to dark green to purplish green, depending upon the variety. The most popular type of broccoli sold in the United States is known as Italian green, or Calabrese, named after the Italian province of Calabria, where it first grew.

Other vegetables related to broccoli are broccolini, a mix of broccoli and kale, and broccoflower, a cross between broccoli and cauliflower. Broccoli sprouts have also recently become popular as a result of research disclosing their high concentration of the anticancer phytochemical sulforaphane.

HISTORY

Broccoli developed from a wild cabbage native to Europe. There are indications it has been known in Europe for 2,000 years. It was improved upon by the Romans and later-day Italians and is now cultivated throughout the world. Broccoli was introduced to the United States in colonial times and popularized by Italian immigrants who brought this prized vegetable with them to the New World. But it was not a popular vegetable until the 1920s.

In 1923 D’Arrigo Bros. Company planted trial fields of Italian sprouting broccoli near San Jose, California, and later shipped the first ice-packed broccoli to eastern markets via railroad in the fall of 1924. In 1929, D’Arrigo started what is thought to be the first direct advertising program for broccoli with a cooperative radio program in Italian and space in some Italian-language newspapers. Development of the broccoli industry within California was rapid after this renewed popularity in the Italian communities on the East Coast.

NUTRITIONAL HIGHLIGHTS

Though low in calories, broccoli is one of the most nutrient-dense foods. It is especially rich in vitamin C. A 1-cup serving of broccoli provides about the same amount of protein as a cup of corn or rice but less than one third the amount of calories. Broccoli is an excellent source of vitamins K, C, and A, as well as folic acid and fiber. It is a very good source of phosphorus, potassium, magnesium, and the vitamins B6 and E. It also contains glucosinolates, phytochemicals with tremendous anticancer effects, and the carotenoid lutein.

A 3½-ounce (100 gram) serving of cooked broccoli provides 35 calories, 2.3 grams of protein, no cholesterol, 0.4 gram of fat, 7.2 grams of carbohydrate, and 3.3 grams of fiber.

HEALTH BENEFITS

Broccoli, like other members of the cabbage family (see “Cabbage,” page 176), demonstrates remarkable anticancer effects, particularly in breast cancer. Compounds in broccoli known as glucosinolates, specifically indole-3-carbinol and sulforaphane, increase the excretion of the form of estrogen (2-hydroxyestrone) linked to breast cancer.

Sulforaphane was first identified in broccoli sprouts grown in plastic laboratory dishes by scientists at the Johns Hopkins University School of Medicine in Baltimore, Maryland. These researchers were investigating the anticancer compounds present in broccoli when they discovered that broccoli sprouts contain anywhere from thirty to fifty times the concentration of protective chemicals that are found in mature broccoli plants. In fact, feeding sulforaphane-rich broccoli sprout extracts to laboratory rats exposed to a standard carcinogen dramatically reduced the frequency, size, and number of tumors they developed. Human studies with sulforaphane have shown that these compounds stimulate the body’s production of detoxification enzymes and exert antioxidant effects.

Indole-3-carbinol is also an important cancer-fighting compound, as it has been shown to arrest growth of both breast and prostate cancer cells in preliminary studies. It also increases the ability of the liver to detoxify toxic compounds as well as decreases the growth of human papillomavirus (a virus linked to cervical cancer).

Preliminary studies suggest that, in order to cut the risk of cancer in half, the average person would need to eat about two pounds of broccoli or similar vegetables per week. Because the concentration of sulforaphane is much higher in broccoli sprouts than in mature broccoli, the same reduction in risk theoretically might be had with a weekly intake of just a little over an ounce of sprouts.

Sulforaphane may also be proven to be effective in helping the body get rid of Helicobacter pylori. This bacterium is responsible for most peptic ulcers and also increases a person’s risk of getting gastric cancer three- to sixfold. It is also a causative factor in a wide range of other stomach disorders, including gastritis, esophagitis, and acid indigestion.

Broccoli is also a rich source of lutein, which has also shown anticancer effects. It may also be helpful in preventing the development of age-related macular degeneration, as this carotenoid is concentrated in the retina, where it acts to protect it from damage.

HOW TO SELECT AND STORE

Broccoli should be deep sage, dark green, or purplish green depending on the variety. The stalks and stems should be firm. Yellowed or wilted leaves indicate loss of much of the nutritional value. Avoid wilted, soft, and noticeably aged broccoli.

Broccoli is very perishable and should be stored in an open plastic bag in the refrigerator crisper, where it will keep for about four days. Since water on the surface will encourage its degradation, do not wash broccoli before refrigerating, or else use washed broccoli the same day you wash it. Broccoli that has been blanched and then frozen can be stored for up to one year. Leftover cooked broccoli should be placed in a tightly covered container and stored in the refrigerator, where it will keep for a few days.

Broccoli sprouts should have green tops and white stalks. They are usually sold in covered packages to keep them from drying out. Be sure to smell them, as growth without good water circulation causes bacterial growth. Well-grown sprouts of any kind should smell fresh, without any unpleasant odor. Sprouts do not keep very long, so use within four days of purchasing. As a rule, sprouts do not withstand freezing.

TIPS FOR PREPARING

Wash broccoli under cold running water and gently scrub with a vegetable brush. If it

is not organically grown, soak in cold water with a mild solution of additive-free soap or use a produce wash and rinse.

Broccoli can be eaten raw or cooked and served hot or cold. Since the fibrous stems take longer to cook, they can be cooked separately for a few minutes before adding the florets. For quicker cooking, make lengthwise slits in the stems. While people do not generally eat the leaves, they are perfectly edible and contain concentrated amounts of nutrients.

Broccoli sprouts are eaten raw and can be added to cooked dishes just before serving.

QUICK SERVING IDEAS

Layer broccoli sprouts on top of salads and vegetable dishes for an added cancer-fighting action.

Add broccoli florets and chopped stalks to salads or omelets, or simply use as a crudité.

Broccoli can be lightly steamed for 9 to 12 minutes, sautéed, or stir-fried.

Sprinkle lemon juice and sesame seeds over lightly steamed broccoli.

Saute broccoli florets in olive oil with pine nuts, and garlic and toss with pasta. Add salt and pepper to taste.

Purée cooked broccoli and cauliflower, then add seasonings of your choice to make a simple, yet delicious soup. Add vegetable stock if required.

SAFETY

Members of the cabbage family contain goitrogens, naturally occurring substances that can interfere with the functioning of the thyroid gland. Dietary goitrogens are usually of no clinical importance unless they are consumed in large amounts or there is coexisting iodine deficiency. Cooking helps to inactivate the goitrogenic compounds. Individuals with already existing and untreated thyroid problems may want to avoid consumption of cabbage-family vegetables in their raw form for this reason. (See “Cabbage”)