Broccoli, an edible green plant, often called the green powerhouse, belongs to the cruciferous family. It is closely related to cauliflower, brussels sprouts, and cabbage and is native to the Mediterranean region; history shows broccoli was grown during the Roman Empire. It is a newer vegetable in the world. In the United States, Broccoli was not famous until 1920. However, there are several health benefits of broccoli contributing to optimal wellness on many fronts. There are different varieties of broccoli such as calabrese, Sprouting, and purple cauliflower. These days, Broccoli cheddar soup, broccoli salad, and roasted broccoli are famous.
Understanding broccoli nutrition
Broccoli nutrition is a complex blend of vitamins, minerals, fiber, and antioxidants. It is packed with vitamin C, a potent antioxidant, and significant amounts of vitamins A and K. The mineral content in broccoli is impressive, with a good amount of potassium, calcium, and iron. Similarly, broccoli has a high water content, which helps maintain hydration.
The nutrition profile of broccoli is further enhanced by its high fiber content, which helps in digestion and weight management. Moreover, it is rich in protein, providing essential amino acids that the body cannot produce on its own. According to USDA FoodData Central, 100 grams of raw broccoli contains
| Name | Amount |
| Water | 90 g |
| Energy | 39 kcal |
| Protein | 2.57 g |
| Total lipid (fat) | 0.34 g |
| Total fat (NLEA) | 0.07 g |
| Carbohydrates | 6.27 g |
| Fiber | 2.4 g |
| Sugar | 1.4 g |
| Sucrose | 0.01 g |
| Glucose | 0.58 g |
| Fructose | 0.82 g |
| Calcium | 46 mg |
| Iron | 0.69 mg |
| Magnesium | 21 mg |
| Phosphorus | 67 mg |
| Potassium | 303 mg |
| Sodium | 36 mg |
| Zinc | 0.42 mg |
| Copper | 0.059 mg |
| Manganese | 0.197 mg |
| Selenium | 1.6 ug |
| Vitamin C | 91.3 mg |
| Thiamin | 0.077 mg |
| Riboflavin | 0.114 mg |
| Niacin | 0.639 mg |
| Vitamin B-6 | 0.191 mg |
| Folate | 65 ug |
| Vitamin A | 8 ug |
| Vitamin E | 0.15 mg |
A. How many calories in broccoli?
The calorie content of broccoli is surprisingly low, considering its nutritional density. A cup of raw broccoli contains approximately 31 calories, making it a perfect choice for those looking to maintain or lose weight. Even when cooked, the caloric content remains low, with a cup of cooked broccoli containing around 55 calories. A low-calorie count in broccoli is accompanied by a high nutrient density, meaning that broccoli provides a lot of nutritional value for very few calories.
B. How much protein is in broccoli?
For vegetables, broccoli contains a surprising amount of protein. A hundred grams of raw broccoli contains 2.57 grams of protein. While this might not seem like a lot, it is pretty significant for a vegetable, especially one so low in calories.
Moreover, the protein in broccoli is relatively easy for the body to use. It encompasses all the crucial amino acids the body cannot synthesize independently. Broccoli is a superb option for vegetarians and vegans struggling to attain sufficient protein from plant-based sources.
Health Benefits of Broccoli
The health benefits of broccoli are its potential for cancer prevention, reduction of the risk of diabetes, benefits in skin health, and benefits for weight management.
1. Vitamins, minerals, fiber, and antioxidants in broccoli.
Broccoli is a wonderful provider of vitamins, minerals, fiber, and antioxidants. Cooking methods can vary the broccoli’s nutrient content, such as raw and cooked broccoli, which can provide different nutrients. However, raw broccoli is rich in nutrients. As mentioned above, 100 grams of raw broccoli provide 6 grams of carbohydrates, 2.5 g of proteins, 91 g of Vitamin C, 1.6 µg of Selenium, 8 µg of vitamin A, 303 mg of potassium, 67 mg of phosphorus. In addition, it is a low-calorie vegetable, an important component in your diet plan.
2. Broccoli provides dietary fiber
Broccoli is rich in fiber; 100 grams of raw can provide 2.4 grams of fiber which may support digestive health. Different studies have shown consumption of dietary fiber benefits gastrointestinal health. An article published in Nutrition journal studied Broccoli’s effect in modifying microbiota composition in the gastrointestinal tract in a mouse model. This study concluded that dietary Broccoli could alter the cecal microbiota’s composition and metabolism and promote colon health. Therefore, improving digestive health is a health benefit of Broccoli.
3. Broccoli may help to prevent cancer
Cruciferous vegetables or Broccoli are good sources of phytochemicals that may prevent cancer risk. Several studies have resulted consuming cruciferous vegetables may prevent breast, prostate, gastric, bladder, and kidney cancer. However, most of the studies were small in sample size. To make a concrete conclusion, extensive studies with clinical trials are necessary.
4. Broccoli can reduce the risk of diabetes
Broccoli is a good source of dietary fiber, and consuming Broccoli may help manage the blood sugar level in diabetic people. A review article published in the Journal of Chiropractic Medicine in 2018 suggested that consuming the highest amount of dietary fiber may reduce the incidence of developing type 2 diabetes. Similarly, a study published in Science Translational Medicine concluded sulforaphane present in Broccoli might suppress glucose production from hepatic cells and improve fasting glucose in humans with obesity. Therefore, the consumption of Broccoli may reduce the risk of type 2 diabetes.
5. Broccoli may improve skin health
A hundred grams of raw Broccoli contains 91.3 mg of Vitamin C, which helps to produce collagen and prevent skin damage. Therefore, consuming Broccoli may improve skin health and aging
How to incorporate broccoli into your diet
Given the health benefits of broccoli, one might wonder how to incorporate this green powerhouse into the diet. You can include broccoli in your diet in various ways. It can be eaten raw in salads, or it can be steamed, roasted, or stir-fried. Similarly, it can also be incorporated into soups, casseroles, and pasta dishes.
When preparing broccoli, it is best to avoid boiling, which can leach out many of its valuable nutrients. Instead, use steaming, roasting, or stir-frying to preserve its nutrient content.
While broccoli is a nutritional powerhouse, pairing it with other nutritious foods can amplify its health benefits. For instance, pairing broccoli with a source of vitamin C, like lemon juice or bell peppers, can enhance iron absorption from broccoli. Similarly, combining broccoli with a source of fat, like olive oil or avocado, can boost the absorption of fat-soluble vitamins like vitamins A and K.
Risk of consuming Broccoli
There are several health benefits of broccoli. Broccoli contains high vitamin K, which helps to clot blood. However, consuming high amounts of broccoli may not benefit your health if you take blood thinner drugs. Similarly, some people consuming broccoli may upset their bowels by producing gas.
Summary
Broccoli is an edible green plant rich in fiber, low calories, minerals, vitamins, and antioxidants, and an essential component in your diet plan. These days, Broccoli cheddar soup, broccoli salad, and roasted broccoli are famous. There may be several health benefits of broccoli. Several studies have mentioned that broccoli may reduce blood glucose, prevent cancer risk, and improve digestive and skin health. However, overconsumption of broccoli may be a risk if a person takes a blood thinner drug and may upset the bowel by producing gas.
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