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This is an old revision of Broccoli made by OpenMindSpace on 2014-01-21 15:16:44.

 

Broccoli


The broccoli (Brassica oleracea) is a plant in the cabbage family, which produces an edible green flower. This is a highly nutritious plant which is thought to help prevent diseases such as cancer and provides valuable nutrients for the body. Broccoli can also be sprouted, or grown as a microgreens microgreen.

Broccoli Microgreens


Broccoli microgreens can be grown in soil, in greenhouse trays. They are an excellent source of leafy green nutrition which can be produced in just a couple of weeks.

Time to Maturation10-15 days
Seeds for 5x5 Tray2 tbsp
Seeds for 11x11 Tray1/3-1/2 cup
Seeds for 11x22 Tray2/3 - 1 cup
Soak Time8-12 hrs
Rinse8-12 hrs 2-3 times
Root Length for Planting1/16-1/8 inch

Steps to Grow

  1. Soak for 8-12 Hours
  2. Rinse 2-3 times, or until roots are 1/16-1/8 inches long
  3. Spread sparsely over pre-moistened soil
  4. Cover with upside-down tray for 2-3 days
  5. Place microgreens under light after seed hulls are shed
  6. Mist plants every day or two
  7. Harvest when leaves turn green. Prior to harvest minimize watering so the plants store best in the fridge.
  8. Cut just above the soil medium.

see also

Broccoli Sprouts


Broccoli sprouts are a good source of disease-preventing greens, which can be produced in under a week, from dry seed to finished sprouts.

Broccoli Nutrition


Disease Prevention


In 1992[2] a team of Johns Hopkins University scientists isolated a cancer-fighting phytochemical in broccoli called glucoraphanin, which is the glucosinolate precursor of sulforaphane (SGS).[3] When chewed, broccoli releases glucoraphanin and myrosinase, an enzyme found in another part of the plant cell, which work together to produce sulforaphane, which, in turn, activates a transcription factor, Nrf2 in the cell. Once activated, Nrf2 then translocates to the nucleus of the cell, where it aligns itself with the antioxidant response element (ARE) in the promoter region of target genes. The target genes are associated with process which assists in regulating cellular defences. Such cytoprotective genes include that for glutathione. Around 200 genes have been well-characterised, as many as 1700 are thought to be related to this aspect of cellular defense.

The 1992 study was followed by the discovery in 1997[4] that glucoraphanin is in higher concentrations in the three- to four-day-old broccoli sprouts, at least 20 times the concentration of full grown broccoli. This discovery was written about in the New York Times,[5] and created a global shortage of broccoli seed that could not meet the sudden high demand.

Nutritional Data


Broccoli Nutrition Facts

Mature Broccoli Plant
Nutritional value per 100 g (3.5 oz)
Energy141 kJ (34 kcal)
Carbohydrates6.64 g
Sugar1.7 g
Dietary fiber2.6 g
Fat0.37 g
Protein2.82 g
Water89.3 g
Vitamin A equiv.31 μg (4%)
beta-carotene361 μg (3%)
lutein and zeaxanthin1403 μg
Thiamine (vit. B1)0.071 mg (6%)
Riboflavin (vit. B2)0.117 mg (10%)
Niacin (vit. B3)0.639 mg (4%)
Pantothenic acid (B5) 0.573 mg (11%)
Vitamin B60.175 mg (13%)
Folate (vit. B9)63 μg (16%)
Vitamin C89.2 mg (107%)
Vitamin E0.78 mg (5%)
Vitamin K101.6 μg (97%)
Calcium47 mg (5%)
Iron0.73 mg (6%)
Magnesium21 mg (6%)
Manganese0.21 mg (10%)
Phosphorus66 mg (9%)
Potassium316 mg (7%)
Zinc0.41 mg (4%)

see also:

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