Broccoli - The Nutrient-Packed Cruciferous Superfood

Nutrition Growing Recipes

What is Broccoli?

Broccoli is an edible green plant in the cabbage family (Brassica oleracea) whose large flowering head, stalk, and small associated leaves are eaten as a vegetable. Originating from Italy where it was cultivated from wild cabbage, broccoli has been consumed since the Roman Empire and was introduced to England and America in the 1700s.

The name "broccoli" comes from the Italian plural of "broccolo", meaning "the flowering crest of a cabbage". This cool-weather crop thrives in temperate climates and is known for its dense, tree-like clusters of green flower buds that form the edible portion of the plant.

Modern varieties include the familiar Calabrese broccoli with its large green heads, sprouting broccoli with multiple thin stalks, purple cauliflower (a broccoli-cauliflower hybrid), and broccolini (a cross between broccoli and Chinese kale). Broccoli has gained worldwide popularity as a nutritional powerhouse vegetable.

Different Types of Broccoli

Nutritional Value and Health Benefits

Broccoli Nutritional Facts

Nutrients (per 100g raw)

  • Calories: 34 kcal - Low energy density
  • Protein: 2.8g - Complete plant protein
  • Fiber: 2.6g - Supports digestion
  • Vitamin C: 89.2mg (149% DV) - Immune support
  • Vitamin K: 101.6μg (127% DV) - Bone health
  • Folate: 63μg (16% DV) - Cell growth
  • Potassium: 316mg - Electrolyte balance
  • Sulforaphane: Potent phytochemical
Note: Steaming preserves more nutrients than boiling. Cooking increases bioavailability of some compounds.

Health Benefits

Cancer Prevention

Sulforaphane and indoles may help protect against various cancers.

Heart Health

Fiber, potassium, and antioxidants support cardiovascular function.

Cognitive Function

Vitamin K and choline support brain health and memory.

Bone Strength

Rich in calcium, vitamin K, and phosphorus for bones.

Eye Health

Lutein and zeaxanthin protect against macular degeneration.

Detoxification

Glucosinolates support the body's detoxification systems.

Growing and Harvesting Broccoli

1

Planting

  • Season: Cool weather crop (spring/fall)
  • Soil: Fertile, well-drained, pH 6.0-7.0
  • Spacing: 18-24 inches apart
  • Companions: Beets, celery, onions, potatoes
2

Growing

  • Water: 1-1.5 inches per week
  • Temperature: 65-75°F ideal
  • Fertilizer: Nitrogen-rich every 3-4 weeks
  • Pests: Watch for cabbage worms, aphids
3

Development

  • Time: 70-100 days to maturity
  • Head Formation: Central head develops first
  • Color: Deep green indicates readiness
  • Size: 4-7 inch diameter heads typical
4

Harvesting

  • Timing: Before flowers open (tight buds)
  • Method: Cut stem at 5-6 inches below head
  • Secondary Heads: Smaller side shoots continue
  • Yield: 1-2 pounds per plant average
5

Storage

  • Fresh: Refrigerate unwashed for 3-5 days
  • Freezing: Blanch first for 10-12 month storage
  • Preservation: Pickling, fermenting options
  • Signs of Spoilage: Yellowing, strong odor
6

Selection Tips

  • Color: Deep green or purple (depending on variety)
  • Texture: Firm stalks, tight florets
  • Leaves: Vibrant green (not wilted)
  • Avoid: Yellowing or flowering heads

Pro Tip: Harvest in the morning when sugar content is highest for best flavor!

Summary: Proper planting → Consistent watering → Patient growth → Timely harvest → Careful storage → Quality selection

How Broccoli Grows

See the complete growth cycle of broccoli from seed to harvest.

Broccoli Recipe Tutorials

Learn to prepare broccoli perfectly with these step-by-step guides.

Perfect Steamed Broccoli
Broccoli Cheese Casserole
Healthy Broccoli Tots
Green Broccoli Smoothie