What Are Broccoli Microgreens
Microgreens are a group of fresh specialty food, which are now very popular among chefs and health-conscious consumers worldwide.
Broccoli seeds are harvested when their embryonic leaves are fully developed, and the first pair of real leaves are emerging or partially expanded .
Figure 1 Microgreens and sprouts differ by age at harvest. A typical 14-day germination period for a dicot, using the common garden bean as an example. Germination period for microgreens and sprouts varies by plant
Broccoli microgreens are these young seedlings of the broccoli plant, a Brassicaceae family member, which also includes arugula, cabbage, and radish. The Brassicaceae microgreens are well known and valued for cancer-fighting glucosinolates and carotenoid phytochemicals.
We are all concerned about our health and focused on improving our nutrition.
The scientific research into microgreens and broccoli microgreens nutritional value continues.
Table 1 below lists the most essential broccoli microgreens nutrition data that available:
Table 1 Broccoli microgreens nutrition facts
According to the United States Department of Agriculture , broccoli microgreens calories are about 31 calories per 100 g of fresh weight .
Broccoli microgreens protein is about 2.3 g per 100 g FW.
Broccoli microgreen carbs are about 7 gm per 100 g FW of produce.
Rna Extraction And Quantitative Real
Total RNA was isolated from different broccoli samples using the RNeasy Mini Kit according to the manufacturers instructions. The quantity of RNA was measured using a NanoDrop 3300 spectrophotometer . One microgram of the total RNA was reverse-transcribed with Superscript III First-Strand Synthesis SuperMix for qRT-PCR according to the manufacturers instructions. The resulting cDNA samples were diluted to 1/10 their concentrations for qRT-PCR. The list of the primers used can be found in Supplementary Table S1. The primers were synthesized by Integrated DNA Technologies . Quantitative real-time PCR was carried out with the Power SYBR® Green RT-PCR Master Mix using a QuantStudio 3 according to the manufacturers instructions. The relative expression ratio was determined with the Equation 2Ct using the BoACT2 normalized Ct values generated by the QuantStudio 3.
Can I Eat Broccoli Every Day
The short answer is, yes! The only downside to eating too much broccoli may be excess gas or bloating due to its high fiber content. Other than that, to reap the health benefits eat it any day of the week.
Wondering how? Broccoli can get a bad rap because as it cooks, it lets off a sulfurous smell. Pair that with the fact that it looks like trees, and you might feel your appetite dwindling. Yet, when cooked well, its a delicious addition to your meal. Oil or butter, salt and garlic all pair well with broccolis slightly bitter taste. Broccoli stands up nicely to higher temperatures. Roast your broccoli in the oven with oil and balsamic vinegar for a caramelized finish.
As a side Broccoli can be a hearty side dish to any number of proteins. Scheller likes to replace traditional rice withbroccoli rice. Instead of boiling it like regular rice, just sauté it. At Freshly, we pair it with our Sicilian Style Chicken Parm to substitute for more traditional carb-based sides like pasta or rice.
In stir-fry Broccoli and white or brown rice is a classic combo in asian dishes, and it can add some real substance to a stir fry. In a teriyaki or a curry, broccoli takes on additional flavor, and withholds its crispness to give your rice dish a crunchy texture.
With eggs We like to include leftover broccoli in a frittata, which is basically a fancier way of saying omelette. Chop up your broccoli and heat it in a pan with onions and garlic, add whisked eggs and top with some parmesan cheese.
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Fruits High In Nutrients
Whenever we have a health-related issue, doctors always tell us to eat apples. And maybe we all know that. By eating an apple, we feel energized. It provides various health benefits: it helps prevent cancer and is good for weight loss. Maybe thatâs why people say that by eating apples daily, we can avoid going to the doctor because it is loaded with antioxidants, vitamins, fiber, and other nutrients.
We all must have eaten blueberries at one time or another. Do you know that there are many benefits to eating it? It protects against various health-related diseases like heart disease, improves bone health, encourages blood circulation, and helps control blood sugar levels. It is rich in antioxidants, Vitamin C, Vitamin K, and lots of manganese, which is essential for brain and nerve health.
It helps to control blood sugar, improve digestive health, reduce depression, lower blood pressure and reduce the risk of heart disease. One medium banana provides about 110 calories, 0 gram of fat, 1 gram of protein, 28 grams of carbs, 15 grams of sugar, and 3 grams of fiber.
The nutrient is important for the proper growth, development, and repair of tissue. It is one of the most popular and most nutritious fruits and is also rich in essential vitamins and minerals. Eating whole oranges also provides fiber that helps to slow the absorption of sugar in the juice.
Nitrile Formation Percentage To Total Glucosinolate Hydrolysis Products And Myrosinase Activity
Broccoli floret and leaf tissues had significantly higher nitrile formation compared to broccoli stems regardless of substrate used . Nitrile formation of broccoli florets was 100% higher than stem tissue on the sinigrin substrate, while nitrile formation of broccoli florets was only 33% higher than stem tissue on gluconasturtiin. This difference in nitrile formation may be due to the tissue-specific myrosinase expression and/or levels of the myrosinase cofactors ESP and ESM1 that regulate its activity. Another possibility is that different tissue-specific myrosinases in floret and stem tissues have different affinity for different glucosinolate substrates. Broccoli leaf tissue had the highest myrosinase activity between broccoli tissues, and leaf and stem had statistically identical levels of myrosinase activity . The regulation of the pathways metabolizing glucosinolate is important in directing the health benefits of broccoli tissues, because products of their hydrolysis by myrosinase generate sulforaphane, phenethyl isothiocyanate, and allyl isothiocyanate, potent anticancer compounds .
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The Importance Of Eating Broccoli
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What is Broccoli and what are the health benefits?Broccoli is a cruciferous vegetable which belongs to the Brassica genus of plants. It is a type of flower and has a thick, central stalk with grayish green leaves and green florets . Broccoli has been categorized among the most nutritious vegetables and, when cooked properly, can really be a delicious addition to any meal plan.
There are many varieties of broccoli, the most well known being the typical broccoli head. Other varieties include broccoli rabe, Chinese broccoli, and Italian heirloom. Broccoli is available fresh and frozen. Fresh broccoli is available year-round with peak season from October through April.
Common Questions About Broccoli
About Vitamins And Minerals
Vitamins and minerals are organic compounds that our bodies use in very small amounts for a variety of metabolic processes. Basically, they keep us healthy and help our bodies to function.
We get vitamins and minerals from the foods we eat. For most of us, a healthy and varied diet is all we need to stay healthy. It is best to get vitamins and minerals from eating a variety of healthy unrefined foods.
Vitamins and minerals can cause toxicity if consumed in large amounts.
Read Also: What Vitamins Help With Heart Health
Food Sources Of Iodine
We only need a very small amount of iodine in our diet. Iodine is found naturally in foods such as:
- some vegetables.
Iodine can also be found in iodised salt. All bought breads in Australia are fortified with iodised salt.
You are likely to be getting enough iodine through your diet. However, if you are deficient and need to take a supplement, be guided by your doctor. Too much iodine can be harmful, especially if you have an underlying thyroid disorder.
Total Phenolic Concentrations And Free Radical Scavenging Activity
Leaves had 1.6-fold and 2.9-fold higher total phenolic concentrations than florets and stems . The 2,2-diphenyl-1-picryl-hydrazyl-hydrate assay was performed on extracts from the different broccoli tissues as an estimate of the reactive oxygen species -scavenging activity of antioxidants in the tissues . Vitamin C was used as a positive control at a concentration of 125 µg/mL in 70% methanol, and had a DPPH radical scavenging activity of 56.3%. Broccoli leaf tissue had a significantly higher DPPH radical scavenging activity than stem or floret tissues . Both the phenolic and ROS scavenging findings are supported by previous reports . Although our findings align in general with those of Hwang et al. , these authors also found large variation among cultivars, with Kyoyoshi exhibiting 2.43-, 1.49-, and 3.23-fold greater total phenolic compounds in leaves, stems, and florets, respectively, compared to two other broccoli cultivars. This implies there is signficant genetic variation in antioxidant compounds in broccoli tissues, which should be considered by growers or crop breeders for more sustainable and productive broccoli systems, especially in terms of by-product utilization.
Total phenolic content mg/g DW) and 2,2-diphenyl-1-picryl-hydrazyl-hydrate antioxidant activity in different tissues of broccoli extract . Vitamin C was used as positive control .
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May Improve Bone And Teeth Health
Broccoli may keep the bones and teeth strong as it is rich in vitamin K, calcium, magnesium, zinc, and phosphorus. Eating the vegetable can be very beneficial, particularly for children, elderly people, and/or pregnant or lactating women. Children and older adults may be very prone to osteoporosis, weakening of bones and teeth, and calcium deficiency. Moreover, vitamin K is essential for the formation of osteocalcin, which is a protein, only found in bones.
May Prevent Chronic Diseases
Broccoli may contain certain phenolic compounds that might help keep chronic diseases at bay. This may lower your chances of developing diabetes, asthma, heart disorders, and many other lethal diseases, thereby, decreasing mortality. Broccoli may be most effective when consumed with other healthy, disease-preventing foods that are not processed.
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Broccoli Flower Clusters Raw Nutrition Facts & Calories
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Nutrition facts label for Broccoli, flower clusters, raw
NUTRITIONAL TARGET MAP The Nutritional Target Map allows you to see at a glance how foods line up with your nutritional and weight-management goals. The closer a food is to the right edge of the map, the more essential nutrients per calorie it contains. For a more nutritious diet, select foods that fall on the right half of the map.The closer a food is to the top edge of the map, the more likely it is to fill you up with fewer calories. If you want to restrict your caloric intake without feeling hungry, choose foods from the top half of the map.Foods that are close to the bottom edge are more calorie-dense. If you want to increase your calorie intake without getting too full, choose foods from the bottom half of the map.
Nutritional Target Map for Broccoli, flower clusters, raw
Caloric Ratio Pyramid for Broccoli, flower clusters, raw64%
How To Eat Broccoli Microgreens
Im not a big fan of the broccoli microgreens smoothie. But I love microgreens juices. In fact, check out one of my most potent recipes, the LIQUID BROCOLLI ZINGER, a juice rich in sulforaphane, natures most potent known Nrf2 activator, and a powerful antioxidant. You can find more juice recipes by visiting the Resource Page now.
Youve also probably seen a broccoli microgreens recipe for salads, so you know you can eat broccoli microgreens raw. You can click here: FREE COPY to get my microgreens salad book.
But did you know that cooking broccoli microgreen is possible?
An International Journal of Scientific and Technology Research study looked at the effects of heat on different vegetables. It measured the percentage of vitamin C lost at 5, 15, and 30 minutes while exposed to a constant temperature of 140°F .
The pain threshold for your tongue is about 153°F .
Now, compared to similar conventional vegetables often used to cook, raw broccoli microgreens consume three times more nutrients.
Cooking these broccoli microgreens for 5 minutes in a 140-180°F soup pot will still yield you at least 80-85% of the nutrient value.
That is 200% more than cooked green vegetables!
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Vitamins And Minerals In Spinach Vs Broccoli
The table of vitamins and minerals below also has a column for RDA . This is just a general RDA for adults, your actual RDA may vary, but we can use this to sort the data.
Both spinach and broccoli have a ton of vitamins and minerals in them , however, spinach does have a stronger micronutrient profile overall.
Spinach has as about the same amount of every nutrient, and significantly more of:
- Vitamin A
- Vitamin E
Most of those are considered the most important ones to get, which makes spinachs nutritional value even more useful.
Is Broccoli Safe For Everyone
For most of us, broccoli is a healthy option. However, if you have a thyroid issue you may be advised to minimise the amount of brassica vegetables you eat. This is because these vegetables may interfere with the absorption of iodine which is needed for the production of thyroid hormones. However, its worth bearing in mind that you would need to eat a reasonable amount and on a consistent basis for this to be an issue.
Broccoli is a high-fibre food, which for most of us is highly beneficial it supports the digestive process and provides a fuel source for the healthy bacteria which reside in our gut. However, for some people, high-fibre foods may cause bloating and gas, this is especially relevant for those with inflammatory bowel disease , Crohns disease or ulcerative colitis.
If you are on blood thinning medication such as warfarin, your GP or dietitian may suggest you monitor the vitamin K foods, like broccoli, in your diet to ensure you eat similar amounts consistently. If in doubt, consult your GP before making any significant changes to what and how much you eat.
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May Promote Healthy Bones And Joints
Many of the nutrients found in broccoli are known to support healthy bones and may prevent bone-related disorders.
It also contains phosphorus, zinc and vitamins A and C, which are necessary for healthy bones as well .
A test-tube study indicates that the sulforaphane found in broccoli may aid in preventing osteoarthritis. However, more research is needed to draw any definitive conclusions on its role in humans .
Summary Many of the nutrients in broccoli including calcium, vitamin K and phosphorus are necessary for maintaining healthy bones. Additionally, early research indicates that certain antioxidants in broccoli may prevent some joint disorders.
Spinach Vs Broccoli: Which Is Healthier
Both are extremely healthy foods, but spinach has significantly more nutritional value than broccoli.
Personally, spinach is one of the few foods that I think is worth consciously trying to incorporate as much into my diet as I can.
One note is that spinach is high in oxalates. Most people have no issues with these, but people with a history of kidney stones are often told to reduce the amount of oxalate they eat to reduce the risk of future kidney stones. This is a conversation to potentially have with your doctor if needed, but worth keeping in mind for everyone else at least.
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May Slow Mental Decline And Support Healthy Brain Function
Some of the nutrients and bioactive compounds in broccoli may slow mental decline and support healthy brain and nervous tissue function.
A study in 960 older adults revealed that one serving per day of dark green vegetables, such as broccoli, may help resist mental decline associated with aging .
Additionally, an animal study showed that mice treated with kaempferol a compound in broccoli had lowered incidence of brain injury and reduced inflammation of neural tissue following a stroke-like event .
Sulforaphane is another potent bioactive compound present in broccoli with the potential to support brain function after an event of reduced oxygenation to the brain.
In some studies, mice treated with sulforaphane showed significant brain tissue recovery and reduced neural inflammation following brain injury or toxic exposure .
Most current research evaluating the effect of bioactive compounds found in broccoli on brain health are restricted to animal studies. More research is needed to determine how these compounds support neurological function in humans.
Summary Multiple animal studies show that specific bioactive compounds in broccoli may have a protective effect on brain tissue. However, more research is needed to establish this relationship in humans.