Broccoli and Brussels sprout

Cole Crops

Cole crops are members of the cruciferae (mustard family) and originated from the word caulis (Latin) meaning stem or stalk of a plant. Today cole crops, means the stem brassicas.

Cole Crops include:

  • Cabbage – Brassica olerace var Capitata
  • Cauliflower – Brassica oleracea var Botrytis
  • Broccoli – Brassica oleracea var Italica
  • Brussels Sprouts – Brassica oleracea var Gemmifera
  • Kale – Brassica oleracea var Acephala
  • Kohlrabi – Brassica oleracea var Gongylodes

In the following, we will explain two members of these in detail.Click to read cabbage and cauliflower.


Broccoli, scientifically known as Brassica oleracea, is a member of the cole crops. Broccoli is dark green with a strong stem, and at the top of their bright green stems, umbrella-like clusters of small flowers turn dark green. Broccoli is rich in vitamin A and vitamin C.

The most common type of broccoli in the United States is Italian green broccoli. This type of broccoli is also called Calabrese, which is the name of a city in Italy called Calabria, where this vegetable was first cultivated.

These vegetables are known for their beneficial health effects and are sometimes referred to as “super vegetables”.

Broccoli is rich in many nutrients, including fiber, vitamin C, vitamin K, iron and potassium. Broccoli also contains more protein than other vegetables.

The nutritional facts of broccoli

Raw broccoli contains about 90% water, 7% carbohydrates, 3% protein and almost no fat. Broccoli is very low in calories and provides only 31 calories per cup.


In 100 g raw Broccoli:

34 calories

89% water

2.8 g of protein

6.6 g of carbohydrates

1.7 g of sugar

2.6 g of fiber

0.4 g of fat

0.04 g of saturated fat

0.01 g of unsaturated fat

0.04 g of unsaturated fatty acids

0.02 g omega 3

0.02 g omega 6

Properties and nutritional value of broccoli

  • Trans fat

Broccoli is low in digestible carbohydrates, but provides a good amount of fiber. Fiber promotes abdominal health and may reduce the risk of various diseases.

Broccoli contains more protein than vegetables. But due to the high water content, its protein content is relatively low.

  • Vitamin C:

It is an important antioxidant for the functioning of the immune system and skin health. Half a cup of raw broccoli (45 grams) provides about 70 percent of the recommended daily allowance.

  • Vitamin K1:

Broccoli contains large amounts of K1, which is important for blood clotting and may improve bone health.

Folic acid is important for pregnant women, as well as for normal tissue growth and cell function.

  • Potassium:

It is an essential mineral for controlling blood pressure and preventing cardiovascular disease.

  • Manganese:

It is found in large quantities in grains, legumes, fruits and vegetables.

  • Iron:

An essential mineral that has many important functions in the body is the transfer of oxygen to red blood cells.

  • Sulfurfan:

It is one of the most abundant and widespread plant compounds in broccoli. It can have protective effects against various types of cancer.

  • Handel-3 – Carbonol:

Unique nutrients found in kale, which may have beneficial effects against cancer.

  • Broccoli Carotenoids:

Broccoli includes lutein, zaxanthin and beta-carotene, all of which may play a role in better eye health

Health Benefits of Broccoli :

  • Broccoli to help digestion:

In an animal study, a group of mice were given broccoli as part of their normal diet, and it was found that they were able to tolerate their digestive problems, such as colitis and intestinal perforation, compared to those who were not given vegetables.

 It was concluded that the fiber content in broccoli plays a vital role in regulating digestion. It also keeps the abdomen healthy and helps maintain healthy bacteria in the gut.

  • Broccoli to prevent chronic diseases:

Broccoli contains some phenolic compounds that help keep chronic diseases at bay. This will reduce your chances of developing diabetes, asthma, heart disease and many deadly diseases, resulting in reduced mortality.

  • Broccoli for liver health:

Broccoli can keep liver function at its optimal level. Non-alcoholic fatty liver disease, which is associated with excess fat and can lead to liver cancer and cirrhosis. By adding these vegetables to your diet, you can divert your thinking to good things in life.

  • Broccoli is good for brain health:

Broccoli is rich in vitamin K and choline and helps develop cognition and memory. In addition, sulforaphane also helps prevent the onset of Alzheimer’s and many other gastrointestinal diseases.

  • Broccoli is an anti-allergen:

Broccoli is rich in vitamin C, which is great for reducing allergy symptoms.

  • Anti-inflammatory properties of broccoli:

A 2014 study found that broccoli has strong and anti-inflammatory antioxidant effects. Broccoli has antioxidants such as vitamin C, potassium, magnesium, sulforaphane, camperlo and many more that make this plant useful for relieving inflammation.

  • Broccoli for hair care:

Nutrients such as vitamin A and vitamin C, which are found in broccoli, are good for keeping your hair shiny, thick and healthy. These vitamins also fight dry hair by regulating the production of fat on the scalp to moisturize the hair.

  • Broccoli has anti-aging properties:

Brooklyn fights aging with the help of a compound called nicotinamide mono-nucleotide (NMN). NMN promotes the production of a compound that stimulates metabolism and therefore prevents genetic changes that lead to premature aging. Antioxidants such as vitamin A, vitamin C and collagen play a key role in delaying aging.

  • Metabolic refining:

Nutrients such as fiber, vitamin C, vitamin D, vitamin K, folic acid, and vitamin A in broccoli help increase the body’s metabolism.

  • Broccoli to control diabetes:

A 2012 study found that broccoli may improve insulin resistance in type 2 diabetics.

  • Broccoli to improve sexual function:

Broccoli can increase blood circulation to the organs of the body and help improve sexual intercourse. It contains folic acid and vitamin C, which can improve fertility and increase sperm count.

  • Broccoli anti-cancer properties:

Broccoli has anti-cancer potential. It is especially good for breast cancer and uterine cancer, because it removes more estrogen from the body. It is a dietary strategy to reduce the risk of breast cancer. Consumption of broccoli can help produce a positive change in estrogen metabolites. Taking 500 grams of broccoli twice a day helps lower estrogen levels in the body.

  • Broccoli to cleanse the body:

The presence of vitamin C, sulfur and amino acids make broccoli very good. It helps remove free radicals and toxins such as urea acid from the body, thus cleansing the blood and relieving toxins such as pimples, itching, joint itching, rheumatism, arthritis, skin diseases such as eczema and skin hardening. protects. It is an alkaline vegetable that helps balance the body’s pH level.

  • Broccoli for the treatment of abdominal disorders:

Broccoli is very rich in fiber, which helps treat constipation, because it is the main cause of almost all abdominal disorders. Fiber adds to the body, retains water and stimulates healthy bowel movements. Magnesium and its vitamins treat acidity, facilitate proper digestion and absorption of nutrients from food, and relieve stomach inflammation by reducing inflammation.

  • Broccoli for skin care:

Broccoli helps with skin care and gives you a radiant and healthy look. These antioxidants include beta-carotene, vitamin A, vitamin C, vitamin E, vitamin K, omega-3 fatty acids, amino acids and folic acid, which are antioxidants.

  • Broccoli to prevent heart disease:

Glucoparamine, a high amount of fiber in broccoli, helps lower cholesterol or bad cholesterol levels and maintains heart function.

  • Broccoli for eye care:

Carotenoids such as zeaxanthin, beta-carotene and phosphorus, and other vitamins such as vitamin A, mixed B, C and E in broccoli are very good for eye health. These substances protect vision against macular degeneration and cataracts.

  • Broccoli to strengthen the immune system:

Broccoli gets its purple and green color from antioxidants such as vitamin C, beta-carotene, selenium, copper, choline zinc and phosphorus. These compounds have really good immune system boosters and can protect you from various infections.

  • Broccoli to improve bone and tooth health:

Broccoli keeps bones and teeth strong because it is rich in vitamin K, calcium, magnesium, zinc and phosphorus. Eating it can be very helpful, especially for children, the elderly, and pregnant or lactating women. This is because they are more prone to osteoporosis, weak bones and tooth decay, and calcium deficiency.

  • Broccoli to help with pregnancy:

Broccoli is full of essential nutrients for pregnant women. Includes proteins, calcium, vitamins, antioxidants, iron and phosphorus. Also, the richness of its fiber eliminates constipation, which is very common during pregnancy.

Folic acid in these vegetables ensures that there are no congenital defects such as neural tube defects, which is a big problem for pregnant women who are deficient in folic acid in their diet.

  • Broccoli to regulate blood pressure:

Chromium is found in large amounts in broccoli and helps the insulin function properly and regulates blood sugar and thus regulates blood pressure. Also, the potassium in it helps to increase blood flow and oxygenate the essential organs by relaxing stress and blood pressure and blood vessels. Magnesium and calcium help regulate blood pressure and protect the body from cardiovascular disease such as stroke or heart attack.

  • Broccoli for the treatment of anemia:

Broccoli is rich in iron and protein, so it is a good treatment for anemia. Copper is another essential mineral in the production of red blood cells, along with iron.

Brussels sprout

Brussels sprouts are a form of the scientific name Brassica oleracea. Brussels sprouts have long stems and can be harvested several times a year. Brussels sprouts have a small green onion like miniature cabbage. The taste of Brussels sprouts is similar to that of cabbage, but a little more bitter. By cooking Brussels sprouts, its bitterness is dramatically reduced.

Brussels sprouts are low in calories, but high in fiber, vitamins and minerals. The nutritional value of a cup of cooked Brussels sprouts (equivalent to 150 grams) is as follows:

Calories: 56;
Protein: 4 grams;
Carbohydrates: 12 grams;
Fiber: 4 grams;
Vitamin K: 274% of a person’s daily requirement for this vitamin;
Vitamin C: 162% of a person’s daily requirement for this vitamin;
Vitamin A: Equivalent to 24% of a person’s daily need for this vitamin;
Folate (Vitamin B): Equivalent to 24% of a person’s daily requirement of this vitamin;
manganese :18% of the needed by the body person’s daily requirement
potassium:14% of a person’s daily requirement
vitamin B6: 14% of a person’s daily requirement of this vitamin
omega-3: 270 mg

Benefits of Brussels sprouts for health

1. Protects DNA

DNA protection should be at the top of the list of health benefits of Brussels sprouts. A new study shows that eating 1.25 cups of this Brussels sprouts a day can help protect and increase DNA stability in your white blood cells. More interestingly, the special beneficial and active ingredients in Brussels sprouts have the ability to block enzymes called sulphotransferase. Scientists have found a close link between sulphotransferase activity and DNA damage.

2. Lowers cholesterol

 Eating Brussels sprouts daily helps balance and lower your cholesterol levels. Because this Brussels sprouts is rich in fiber. The fiber in Brussels sprouts provides more than 15% of the daily fiber requirement. When you digest fiber, the fiber sticks to bile acids. During the digestion process, bile acids can be easily expelled from your body. As a result, your body’s cholesterol levels may drop. In order to boost your cholesterol, you need to steam Brussels sprouts before eating them.

3. Prevents cardiovascular problems.

There are many cardiovascular problems, such as heart attack, atherosclerosis and ischemic heart disease. These diseases can lead to death. Fortunately, recent studies have found that cruciferous vegetables, such as Brussels sprouts, have the potential to reduce the risk of developing heart problems.

Many studies have shown that the glucocapamine in this hazelnut cabbage can be converted to sulfur isothiocyanate (ITC) during digestion. This ITC not only has anti-inflammatory effects on your body’s cardiovascular system but also prevents blood vessel damage.

Recent studies have also shown that Brussels sprouts are just as effective as cholestyramine, a cholesterol-lowering drug. Therefore, the inclusion of Brussels sprouts in the daily diet is recommended

4. Provides vitamin K

Brussels sprouts are an excellent source of vitamin K, which plays an important role in bone health. It is said that consuming one cup of Brussels sprouts can provide the daily amount of vitamin K that your body needs.

5. It is rich in antioxidants

Brussels contains vitamin antioxidants such as vitamin A and vitamin C, as well as flavonoid antioxidants such as quercetin, isomaranthine and kaempferol. The antioxidant effects of Brussels sprouts are much better than those of broccoli. In addition, some antioxidant compounds in Brussels sprouts are not present in most foods.


More than 400,000 tons of cole crops are produced annually in Iran, mainly from Dezful, Fars and Qasr Shirin, Karaj, Rey, Varamin, Gorgan and Bushehr. Iran is one of the twenty first countries in cole crops production. Most of Iran’s production is exported to Russia, UAE, Azerbaijan, Turkmenistan, Georgia, Armenia, Afghanistan, Ukraine, Bahrain, Turkey, Moldova, Oman, Kazakhstan and Kuwait.

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