6 signs you might have a vitamin B12 deficiency
Vitamin B12 is essential for producing energy and some research has shown that it can help with depression and prevent dementia.
unbranded – Lifestyle
Most of us grew up hearing the familiar refrain to “eat more vegetables.” While we may not have appreciated it at the time, it turns out our parents were onto something. According to the U.S. Centers for Disease Control and Prevention, only one in 10 adults are eating enough vegetables. This matters because onions support heart health, mushrooms help strengthen immunity and cabbage aids digestion and gut health. Even hybrid vegetables can play a role in filling nutritional gaps.
Broccolini is one such vegetable. It packs a wide range of nutrients and offers “a fresh, milder alternative to more traditional greens,” says Amy Goodson, a Texas-based nutritionist and registered dietitian at The Sports Nutrition Playbook.
Here’s what broccolini is, why it’s so popular and how it can benefit your health.
What is broccolini?
Broccolini, sometimes referred to as “baby broccoli,” is a hybrid vegetable “resulting from crossing traditional broccoli and Chinese kale,” explains Jen Messer, a registered dietitian and president of the New Hampshire Academy of Nutrition and Dietetics. Its development began in Japan in the late 1980s, where a seed research company spent eight years engineering a vegetable that was milder in taste than broccoli, better suited to warmer climates and more versatile in the kitchen.
First introduced to U.S. markets in the mid-1990s, the vegetable it now widely cultivated in California during the summer and Arizona during the winter. This rotation helps keep it available year-round in grocery stores across the U.S., Mexico, the U.K., Canada, Australia and beyond. “It’s typically harvested by hand when the stems are tender and the florets are just beginning to bloom, ensuring peak flavor and texture,” says Goodson.
Its growing popularity owes much to its appearance and taste. “The tender, milder, elongated stems make it appealing,” says Leslie Bonci, a registered sports dietitian and founder of Active Eating Advice. Often described as a more “elegant” form of broccoli, it’s also easier to prepare – qualities that make it popular on social media, in trendy restaurants and among home cooks seeking new ways to enjoy vegetables. “It’s often served as a standalone side or mixed with other veggies in a stir-fry, omelet, frittata, pasta, rice bowl or even as a pizza topping,” Bonci says.
Is broccolini healthy?
Because broccolini shares much of its nutritional makeup with broccoli and kale, it delivers many of the same health benefits. “Nutritionally, broccolini is comparable to broccoli, but neither is inherently ‘better,’” says Goodson.
As for specific nutrients, broccolini is especially rich in vitamins C and K. Vitamin C “supports immune function, collagen production and iron absorption,” explains Messer; while vitamin K “helps support bone strength and proper blood clotting.” Thanks to its carotenoid content, broccolini also provides an excellent dose of vitamin A – “much more than broccoli,” says Bonci – which is important for eye and skin health.
Like other cruciferous vegetables, broccolini is high in antioxidants as well, “which are cancer-fighting compounds,” notes Messer. It also provides several key minerals: calcium to regulate blood pressure and support bone health, potassium to aid cardiovascular function and iron to help form red blood cells. And it supplies B-vitamins like folate, riboflavin, pyridoxine and thiamin – all of which are vital for energy production and a well-functioning nervous system.
One of broccolini’s most practical advantages is its fiber-to-calorie ratio. “It has more than 5 grams of fiber in just 3.5 ounces, and that same amount contains only 35 calories,” says Bonci. That makes it a smart choice for those aiming to maintain or lose weight while staying full and nourished. Its fiber also “helps with digestion, healthy cholesterol levels and regulating blood sugar,” adds Messer.
Can you eat broccolini every day?
While broccolini is undeniably nutritious, there are a few considerations if you plan to eat it often. Its high fiber content, while generally beneficial, “may cause gas or bloating in some individuals, especially if eaten in large amounts,” says Goodson.
And like other cruciferous vegetables, broccolini contains compounds that may interfere with thyroid function in people with thyroid disorders, particularly when consumed raw or in excess. Cooking helps inactivate these compounds, Messer explains, but those with thyroid concerns may want to moderate their intake or consult a healthcare professional.
Additionally, “broccolini’s high vitamin K content means it could potentially impact the effectiveness of blood thinners if a stable intake isn’t maintained,” cautions Messer.
So long as such factors are kept in mind, though, broccolini can be an excellent addition to a well-balanced diet. “My advice,” Bonci says, “is to broaden your veggie repertoire and consider a date with some broccolini on your plate.”