vitamin contribution: Vitamin A, folate, vitamin C
mineral contribution: Calcium
the Nutrients in Broccoli
is very high-fiber food, an excellent source of vitamin A, the B
vitamin folate, and vitamin C. It also has some vitamin E and vitamin
K, the blood-clotting vitamin manufactured primarily by bacteria
living in our intestinal tract.
fresh, cooked broccoli spear has 5 g dietary fiber, 2,500 IU vitamin A
(50 percent of the RDA for a man, 63 percent of the RDA for a woman),
90 mcg folate (45 percent of the RDA for a man, 50 percent of the RDA
for a woman), and 134 mg vitamin C (220 percent of the RDA for an
Most Nutritious Way to Serve Broccoli
Studies at the USDA Agricultural Research Center in Beltsville,
Maryland, show that raw broccoli has up to 40 percent more vitamin C
than broccoli that has been cooked or frozen.
That May Restrict or Exclude Broccoli
for: Broccoli with tightly closed buds. The stalk, leaves, and florets
should be fresh, firm, and brightly colored. Broccoli is usually
green; some varieties are tinged with purple.
Broccoli with woody stalk or florets that are open or turning yellow.
When the green chlorophyll pigments fade enough to let the yellow
carotenoids underneath show through, the buds are about to bloom and
the broccoli is past its prime.
broccoli in a plastic bag and store it in the refrigerator or in the
vegetable crisper to protect its vitamin C. At 32° F, fresh broccoli
can hold onto its vitamin C for as long as two weeks. Keep broccoli
out of the light; like heat, light destroys vitamin C.