18. BROCOLLI

                                                          BROCOLLI

Nutrition in 100 gm
Energy: 30 kcal
Carbohydrates Sugar	6.64 gm 1.7 gm
Dietary fibre	2.6 gm
Fat	0.37 gm
Proteins	2.82 gm
Water	89.30 gm
Vit. A Beta Carotene	31 µ gm 361 µ gm
Vit. B1 (Thiamin)	0.071 mg
Vit. B2 (Riboflavin)	0.117 mg
Vit. B3 (Niacin)	0.639 mg
Pantothenic acid (B5)	0.573 mg
Vitamin B6	0.175 mg
Foliate (Vit B9)	63 µ gm
Vitamin C	89.2 mg
Iron	0.73 mg
Phosphorus	66 mg
Calcium	47 mg
Magnesium	21 mg
Potassium	316 mg
Zinc	0.41 mg

Broccoli looks like a collection of tiny trees usually green in colour. There are surrounded by leaves. It looks like cauliflower but different in colour. Broccoli can be eaten raw in salads but it is also cooked to prepare many dishes. Cooking for more than 10 minutes will reduce the nutrients greatly.

It is high in vitamin C, K & A and dietary fibre. It is also high in nutrients with anti-cancer properties like dindolylmethane and selenium. Leaves are also edible and are high in beta carotene.

Benefits:

1. Raw Brocolli has glucosinolates which cause the break-down of estrogens to weaker forms of the hormone. This reduces the risk of cancer in women.  

2. Prostrate cancer: high intake of broccoli reduces the risk of prostrate cancer.

3. The dindolylmethane found only in broccoli is a potent modulator of innate immune response system woith anti-viral, anti-bacterial and anti-cancer activity.