It's a good source of fiber, protein, and minerals like potassium and iron. It contains compounds like sulforaphane that are responsible for many of its health benefits, especially its antioxidant and anti-inflammatory activity. Eating broccolini may also support heart health and blood sugar control.
The nutritional lowdown
Broccolini has slightly more phosphorus, manganese and calcium than broccoli – all vital for bone health. But it really wins out in the vitamin A stakes, providing almost four times more than broccoli.
THE HEALTH BENEFITS OF BROCCOLINI. Broccolini® is the super simple superfood that is rich in folate, fibre, vitamin C and antioxidants and also low in kilojoules, sugars & sodium. It's a delicious way to add more green veg to your diet to help deliver essential nutrients to keep you feeling good.
A serving has just 35 calories and, even better, broccolini is a non-starchy vegetable, so you can eat as much as you want while staying on track to your weight loss goal.
Broccoli is rich in fibre which is good when eaten in moderation, but if you eat too much fibre, then your body doesn't make as many enzymes to digest it, and hence you experience bowel irritation”, she explains.
The best way to experience the health benefits of broccolini is to eat it raw. The stems, leaves, and florets are all edible. You can also choose to steam your broccolini and serve it as a side to complete a tasty, nutritious meal.
1. Spinach. This leafy green tops the chart as one of the most nutrient-dense vegetables. That's because 1 cup (30 grams) of raw spinach provides 16% of the Daily Value (DV) for vitamin A plus 120% of the DV for vitamin K — all for just 7 calories ( 1 ).
Broccoli and other cruciferous vegetables are a family of vegetables that include broccoli, brussel sprouts, cabbage and more. Similarly to beans and legumes, these vegetables contain FODMAP's and can cause bloating.
Broccoli “wins” according to percent of calories from protein and grams of protein per 100 calorie serving. Ground beef “wins” using servings of 100 grams, one cup or a 'typical' serving size .
Broccolini a cross between broccoli and Chinese broccoli. It has small florets, long stalks, and a few small leaves — all of which are edible. Compared to the bitter flavor of common broccoli, Broccolini is more mild, with a sweet, earthy taste. And while it can be eaten raw, Broccolini is best when cooked.
Broccolini is full of sulfur-containing compounds like sulforaphane, which is largely responsible for its antioxidant and anti-inflammatory activities. This veggie may also support heart health and blood sugar control.
The stalk contains the most fiber, while broccoli leaves are highest in cell-protecting antioxidants, vitamins E and K, and calcium. At the store or farmers market, look for fresh broccoli with dark green or purple, not yellow, florets.
It can be said that between the two vegetables, spinach is said to be healthier than broccoli as it has high water content, a lesser amount of sugars and is richer in protein, magnesium, Vitamin E, manganese and potassium as compared to broccoli.
Safeway Farms Broccolini (7 pieces) contains 6g total carbs, 5g net carbs, 0g fat, 3g protein, and 35 calories.
Health Benefits
8 stalks (82g) of Broccolini yields the following: Calories – 35.
Broccolini was originally developed over eight years by the Sakata Seed Company of Yokohama, Japan as a hybrid of broccoli and Chinese broccoli, rather than being the product of genetic modification.
Bottom Line: If you like broccoli, eat it raw: it's more nutritious. Or, if you prefer it cooked, Martijn Vermeulen, Ph. D., the study's lead researcher, suggests steaming it until it's cooked but still crunchy. Some research suggests this method may keep sulforaphane available.
While they are both very nutritious vegetables, broccoli has a higher vitamin content, specifically in vitamin K and C, than cauliflower and is specifically known to be great for eye health. Broccoli florets also provide more minerals and fiber as well as contains vitamin A that isn't in cauliflower.
Broccoli, in particular, is such a standout among all the deep-colored veggies because it's one of the few that contain calcium, which has been shown to increase fat loss, especially in the abdominal area.
May cause gas or bloating
However, like most vegetables in the cruciferous family, both raw and cooked broccoli may cause excessive gas or bloating in some people. Broccoli may cause digestive distress, particularly in people with irritable bowel syndrome (IBS) ( 12 ). This is due to its high fiber and FODMAP content.
Does Broccoli Cause Gas? Full of fiber, these innocent green florets are much harder to digest when raw, so it's best to lightly steam or sauté broccoli before you eat it. Enjoy just a few pieces at first, and you should notice an improvement in your tummy after eating.
Worst Veggie: Starchy Vegetables
Corn, peas, potatoes, pumpkin, squash, and yams are starchy vegetables. However, not all starch vegetables offer the same nutritional benefits.
Lemons. Lemons have been widely regarded in the health industry as the world's healthiest food. The sour fruit is an alkalising powerfood; they have strong anti-inflammatory qualities and can even help to inhibit the growth of cancer cells.