What Is Broccoli Raab Good For?
Health Benefits of Broccoli Raab
Besides boasting a 396 percent daily value of vitamin A, 270 percent of vitamin C, and an impressive 1,398 percent daily value of antioxidant-rich vitamin K, broccoli raab also boasts 1,499 milligrams of potassium. This leafy green veggie is high in calcium and a string of other good things, including pantothenic acid (vitamin B5), good for breaking down proteins, fats, and carbohydrates in the foods we eat to gain energy and rebuild tissue, muscles, and organs.
Like all members of the Brassica family, broccoli rabe is renowned for its cancer-preventing and cancer-fighting potential.1 It contains glucosinolates, which studies have found to be particularly effective against stomach, lung, colon, breast and prostate cancers. The bitterness also reflects a good source of folate - a wonderful B vitamin that protects against birth defects and heart disease2 - as well as potassium, fiber, and calcium. Broccoli raab also contains healthy amounts of protein, thiamin, riboflavin, niacin, vitamin B6, iron, magnesium, phosphorus, zinc, copper, and manganese.
|Calories from Fat||4|
|Total Fat||0 g||1%|
|Saturated Fat||0 g||0%|
|Total Carbohydrates||3 g||1%|
|Dietary Fiber||3 g||11%|
|Vitamin A 52%||Vitamin C||34%|
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Studies Done on Broccoli Raab
USDA studies showed that the vitamin K (phylloquinone) content in broccoli raab may also play a role in protecting against osteoporosis since patients with reduced bone mineral density show lower levels of this nutrient. In fact, leafy green vegetables and broccoli raab in particular have been found to contain some of the highest values of Vitamin K.3
Broccoli Raab Healthy Recipes:
Simply Sautéed Broccoli Raab
✓ 2 lb broccoli raab, washed and finely chopped
✓ 1 small onion, diced
✓ 2 garlic cloves
✓ 1/4 cup coconut oil
Sauté the garlic and onion in oil until softened. Add the broccoli raab, sauté 2 to 3 minutes, cover, and steam for 4 to 5 minutes. As a variation, Italians pair it with garlic and a sprinkle of sea salt, and serve it with grilled or roasted meats.
Broccoli Raab Fun Facts
A popular food of the ancient Romans, broccoli in different forms once grew wild on the shores of the Mediterranean Sea. Its use can be traced to sixteenth century France, and England a century later, with commercial growth beginning in the U.S. in the 1920s. Broccoli raab is actually most closely related to turnips, which may explain why the leaves resemble turnip greens.
Known by different names all over the world, broccoli raab has its own unique flavor and set of health benefits, including loads of vitamins A, C and K. But a wealth of other nutrients it offers makes it one of the best natural foods to add to your table, in the form of salad greens.
- 1 http://www.organicauthority.com/vegetables/broccoli-rabe.html, June 2012
- 2 Genetic and epigenomic footprints of folate, http://www.ncbi.nlm.nih.gov/pubmed/22656376, June 2012
- 3 Phylloquinone (Vitamin K) content of vegetables and vegetable products, USDA, June 2012