Broccoli: Green Cruciferous Superfood

Broccoli (*Brassica oleracea* var. *italica*) is a green crucifer with tree-like florets, crisp stems and a mildly bitter, earthy flavor. Eaten raw or cooked, it’s a staple in healthy diets worldwide.

Per 100 g raw: **~34 kcal**, **~7 g carbs**, **~3 g protein**, **~2.5 g fiber**, **vitamin C (89 mg)**, **vitamin K**, folate, and notable phytonutrients like **sulforaphane**.

- **Immune boost:** Very high in vitamin C. - **Detox & antioxidant support:** Sulforaphane supports cellular defense. - **Bone health:** Vitamin K and calcium contribute to bone strength. - **Digestive health:** Fiber aids regularity and gut microbiota. - **Heart protection:** May help support healthy cholesterol and blood pressure.

- **Gas/bloating:** Crucifers can produce gas; steaming can reduce this. - **Goitrogens:** Very large raw amounts may affect thyroid in sensitive individuals—light cooking helps. - **Overcooking:** Leads to nutrient loss and sulfur odor.

- **Lightly steam** to retain vitamin C and crunch. - **Roast** with olive oil for caramelized flavor. - **Raw** in salads, slaws or crudité platters. - Add to stir-fries, soups, pasta or casseroles. - Blend stems into soups or pesto to minimize waste.

Chop and let sit 5–10 min before cooking to allow sulforaphane formation. Pair with mustard seed or radish to boost bioavailability.