Broccoli Crowns: A Nutritional Powerhouse
Broccoli crowns are a cruciferous vegetable that is related to cauliflower, cabbage, and kale. They are a good source of many essential nutrients, including:
- Vitamin C: Vitamin C is an important antioxidant that helps protect the body from damage caused by free radicals. It is also necessary for the production of collagen, a protein that is essential for healthy skin, bones, and joints.
- Vitamin K: Vitamin K is essential for blood clotting and bone health. It also helps to protect the body from inflammation.
- Vitamin A: Vitamin A is important for vision, immune function, and cell growth. It is also a powerful antioxidant.
- Potassium: Potassium is a mineral that is important for maintaining fluid balance in the body. It also helps to regulate blood pressure and heart function.
- Phosphorus: Phosphorus is a mineral that is important for bone health, muscle function, and nerve function.
- Magnesium: Magnesium is a mineral that is important for energy production, muscle function, and nerve function.
Broccoli crowns are also a good source of fiber and protein. Fiber is important for digestive health and can help to lower cholesterol levels. Protein is essential for building and repairing tissues and is also necessary for the production of hormones and enzymes.
Health Benefits of Broccoli Crowns
Broccoli crowns have been linked to a number of health benefits, including:
- Reduced risk of cancer: Broccoli crowns contain compounds that have been shown to inhibit the growth of cancer cells. These compounds include sulforaphane, which has been shown to be particularly effective against prostate cancer.
- Improved heart health: Broccoli crowns are a good source of fiber, which can help to lower cholesterol levels. They are also a good source of antioxidants, which can help to protect the heart from damage.
- Reduced risk of stroke: Broccoli crowns are a good source of potassium, which can help to lower blood pressure. They are also a good source of antioxidants, which can help to prevent the formation of blood clots.
- Improved bone health: Broccoli crowns are a good source of vitamin K and calcium, which are both essential for bone health. Vitamin K helps to strengthen bones, while calcium helps to build bones.
- Improved digestive health: Broccoli crowns are a good source of fiber, which is important for digestive health. Fiber helps to keep the digestive system moving smoothly and can help to prevent constipation.
How to Enjoy Broccoli Crowns
Broccoli crowns are a versatile vegetable that can be enjoyed in a variety of ways. They can be steamed, roasted, grilled, or stir-fried. Broccoli crowns can also be added to salads, soups, and stews.
Here are a few ideas for how to enjoy broccoli crowns:
- Steamed broccoli crowns: Steamed broccoli crowns are a simple and healthy way to enjoy this vegetable. Simply steam broccoli crowns for 5-7 minutes, or until they are tender. Season with salt and pepper to taste.
- Roasted broccoli crowns: Roasted broccoli crowns are a flavorful and crispy way to enjoy this vegetable. Preheat oven to 425 degrees Fahrenheit. Toss broccoli crowns with olive oil, salt, and pepper. Roast for 15-20 minutes, or until they are browned and tender.
- Grilled broccoli crowns: Grilled broccoli crowns are a delicious and smoky way to enjoy this vegetable. Preheat grill to medium-high heat. Brush broccoli crowns with olive oil, salt, and pepper. Grill for 5-7 minutes per side, or until they are tender and slightly charred.
- Stir-fried broccoli crowns: Stir-fried broccoli crowns are a quick and easy way to enjoy this vegetable. Heat a wok or large skillet over medium-high heat. Add broccoli crowns and stir-fry for 3-5 minutes, or until they are tender. Season with salt and pepper to taste.
How many calories are in Broccoli Crowns?
Each 1 cup flowerets of Broccoli Crowns contains 20 calories.
Broccoli Crowns Nutritional Information
| Nutrient | Amount per 1 cup flowerets (71g) |
|---|---|
| Calories | 20 Calories |
| Protein | 2.1g |
| Fat | 0.3g |
| Saturated Fat | 0g |
| Cholesterol | 0mg |
| Carbohydrates | 3.6g |
| Dietary Fiber | 1.6g |
| Sugar | 1.1g |
| Sodium | 0.019mg |
| Potassium | 0.2308mg |
| Calcium | 0.034mg |
| Iron | 0.0006mg |