INTRODUCTION:
Broccoli (Brassica oleracea var. italica) is a nutritious green vegetable belonging to the cabbage family, which also includes cauliflower, kale, and Brussels sprouts. It is widely cultivated and consumed around the world for its distinctive flavor, versatility in cooking, and high nutritional value. Broccoli is rich in vitamins C, K, and A, dietary fiber, antioxidants, and essential minerals such as potassium and calcium.
English: Broccoli
Spanish: Brócoli / Brécol
French: Brocoli
Hindi: ब्रोकोली (Broccoli)
Bengali: ব্রোকলি (Broccoli)
Tamil: ப்ரோக்கோலி (Broccoli)
Telugu: బ్రోకోలీ (Broccoli)
Urdu: بروکلی (Broccoli)
Thai: บรอกโคลี (Broccoli)
Vietnamese: Bông cải xanh
Turkish: Brokoli
HEALTH BENEFITS:
Rich in Nutrients:
Broccoli is packed with vitamins C, K, and A, as well as minerals like potassium, calcium, and iron.
Boosts Immunity:
High vitamin C and antioxidants help strengthen the immune system.
Supports Digestion:
Its high fiber content improves digestion and prevents constipation.
Promotes Heart Health:
Broccoli helps reduce bad cholesterol and supports healthy blood pressure.
Anti-Cancer Properties:
Contains compounds like sulforaphane that may help reduce the risk of certain cancers.
Improves Bone Health:
Vitamin K and calcium contribute to strong bones and teeth.
Supports Eye Health:
Rich in lutein and zeaxanthin, which protect eyesight.
Helps Control Blood Sugar:
Low in calories and high in fiber, making it suitable for diabetics.
Aids Weight Management:
Keeps you full for longer while being low in calories.
Detoxification Support:
Helps the body eliminate toxins and supports liver health.
HOW TO USE:
Raw: Eat in salads or as a healthy snack with dips.
Steamed: Lightly steam to retain nutrients; serve as a side dish.
Boiled: Cook briefly and use in curries, soups, or pasta.
Stir-fried: Toss with other vegetables, garlic, and sauces.
Roasted: Bake with olive oil and spices for a crispy texture.
Soups: Blend into creamy or clear vegetable soups.
Salads: Add blanched or raw florets to salads.
Pasta & Rice Dishes: Mix into pasta, fried rice, or casseroles.
Juices & Smoothies: Add small amounts to green smoothies.
Baby Food: Puree cooked broccoli for infants (after proper cooking).
Precautions for Broccoli
Wash broccoli properly before eating.
Do not overcook; steaming is best.
Eat in moderation if you have thyroid problems.
Stop eating if you have an allergy.
Store in the fridge and eat fresh.
Too much raw broccoli may cause gas.
