Broccoli - What can this local superfood do?

May 27, 2021Roman Ladyzenskij

What makes broccoli so healthy? We'll show you what's in this local superfood and why this vegetable is so special!

Broccoli: Origin, Season, and Interesting Facts

Do you know where broccoli comes from? This green vegetable has only been known in Germany since the late 1970s. Broccoli originated in Asia Minor. It made its way to German supermarkets via Italy and is now a staple in most households, alongside carrots, onions, or cauliflower.

Because broccoli is so incredibly popular and versatile, it is grown almost all over Europe, the USA, and Asia. This green superfood can be harvested in Germany between July and October.

By the way: In addition to the well-known green broccoli, you can also find this vegetable in white, purple, or yellow.

There are also broccoli hybrids such as Romanesco (a cross between broccoli and wild cauliflower) or Broccolini (also known as stem broccoli, Bimi or Spargoli ; a cross between broccoli and Chinese broccoli). It's worth trying the different varieties in a recipe, as they are healthy, easy to prepare, and bring new flavors to your plate.

Broccoli: What's in this local superfood

CLAV Magazin Brokkoli Fakten

Broccoli is perfect for weight loss, as it contains only 34 calories per 100 grams. The fat content is also very low at 0.2 grams. In contrast, the protein content is quite respectable at 3.78 grams. Together with about 3 grams of fiber, this ensures a pleasant feeling of fullness.

Surprisingly, despite its low calorie count, this green vegetable shines with plenty of vital nutrients. In addition to vitamins and minerals, it contains secondary plant compounds that make broccoli a true superfood.

Heimisches Superfood mit Sulforaphan Broccoli CLAV

Broccoli: Vitamins and Minerals

This vegetable is an essential part of a healthy diet, as 100 grams of broccoli contain the following micronutrients, among others:

(PS: In parentheses, we've added the recommended daily allowance for your guidance. If there's a distinction, the recommendation for women comes first, followed by that for men. The values refer to an age between 25 and 51 years and are according to the German Nutrition Society).

Vitamin C: 94 mg (95 mg; 110 mg)
Vitamin E: 0.61 mg (12 mg; 14 mg)
Vitamin K: 179 µg (60 µg; 70 µg)
Beta-carotene (Vitamin A precursor): 850 µg (Vitamin A: 700µg; 850 µg)
Pantothenic acid (Vitamin B5): 1.29 mg (6 mg)
Magnesium: 18 mg (300 mg; 350 mg)
Calcium: 58 mg (1000 mg)
Phosphorus: 63 mg (700 mg)
Iron: 0.82 mg (15 mg; 10 mg)
Zinc: 0.49 mg (8 mg; 14 mg)

Broccoli: Secondary Plant Compounds

Broccoli scores with a whole host of different secondary plant compounds. Most effects have so far only been scientifically investigated in cell cultures or animal models. We'll show you what findings there are so far:

Lutein and zeaxanthin are antioxidants. They protect your body's cells from oxidative stress, which can be caused by UV radiation or stress, for example. These substances are particularly beneficial for healthy eyes.
For sulforaphane (a mustard oil), studies have shown an improvement in blood sugar and fat levels. There are also indications of its effectiveness against inflammation, protection against cancer, and osteoarthritis. Sulforaphane also affects cognitive abilities. It can support the regeneration of damaged brain tissue. The result is normal performance.
Kaempferol is a flavonoid. It can prevent inflammation, for example, in the intestines or joints.
Indole-3-Carbinol shows an anti-cancer effect in hormone-dependent cancers such as breast cancer or prostate cancer.

Overall, the various secondary plant compounds could prevent diseases such as diabetes, slow down aging processes through their antioxidant effects, and boost cognitive performance. All the while, broccoli is also good for weight loss. A real superfood for your diet.

5 Tips and Tricks for Broccoli

CLAV Magazin Brokkoli Gemüse

To truly benefit from all the advantages of this green all-rounder, there are small tips and tricks to consider when cooking:

Some vitamins, like vitamin C, are heat-sensitive and are damaged during cooking. They are also partly water-soluble, and vital nutrients are lost along with the water you cook the vegetable in. This water is too valuable to throw away. You can, for example, process it with the stalk into a soup.
Steaming is the ideal cooking method to preserve delicate vital nutrients. Or you can simply eat the florets raw. This preparation is also quick and easy.
Vitamins K and E are fat-soluble vitamins. This means they are better absorbed in combination with oil. Therefore, it makes sense to finish broccoli with, for example, a little olive oil.
Broccoli is not only healthy but also incredibly versatile. It goes well with Asian dishes, you can conjure up a delicious soup from it, use it in a smoothie, or eat it raw in a salad. It can also be prepared steamed with, for example, cauliflower, alongside fish or meat. By the way, the entire broccoli, including the florets and the stalk, is edible. This vegetable is suitable for both low-carb dishes and ketogenic recipes.
Fresh broccoli contains the most vital nutrients. You can store it in the refrigerator for about two days. If it starts to turn yellow and wilt, the vitamin content and taste decrease. However, it is still suitable for consumption then.
Who wants to cook and eat the same vegetable every day? You don't have to. For example, to experience the benefits of sulforaphane even out of season, there is broccoli extract in practical capsules from CLAV.

Broccoli: Benefits at a Glance

Broccoli is considered a local superfood for good reason: it is rich in vitamins, minerals, and secondary plant compounds. It can have a positive impact on your health. For example, your blood sugar levels could be improved.

Your body will thank you if you try recipes with this green vegetable, whether raw or cooked. We wish you bon appétit.