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Health Nutrition Vegetables

Broccoli 101: Nutrition Facts and Health Benefits

Broccoli, scientifically called Brassica oleracea is one of the nutritious vegetable which have many health benefits.

Broccoli contains many nutrients like vitamin C, vitamin K, fiber, iron, protein and potassium. It can be eaten raw or cooked but studies show that it has many health benefits if consumed after some steaming. (1), (2)

broccoli nutrition facts

Broccoli Nutrition Facts

1 Cup (91gm) of chopped broccoli contains 30.9 Calories,  0.3g Total Fats, and 2.6g Protein. Here are the full broccoli nutrition facts including:

Carbohydrates in Broccoli

  • Total Carbohydrate 6.0g
  • Dietary Fiber  2.4g
  • Starch 0.0g
  • Sugars 1.5g
  • Sucrose 91.0mg
  • Glucose 446mg
  • Fructose 619mg
  • Lactose 191mg
  • Maltose 191mg
  • Galactose 0.0mg

Vitamins in Broccoli

  • Vitamin A 567IU
  • Vitamin C 81.2mg
  • Thiamin 0.1mg
  • Vitamin K 92.5mcg
  • Vitamin E (Alpha Tocopherol) 0.7mg
  • Riboflavin 0.1mg
  • Niacin 0.6mg
  • Vitamin B 60.2mg
  • Folate 57.3mcg
  • Pantothenic Acid 0.5mg
  • Choline 17.0mg
  • Betaine 0.1mg

Minerals in Broccoli

  • Calcium 42.8mg
  • Iron 0.7mg
  • Magnesium 19.1mg
  • Phosphorus 60.1mg
  • Potassium 288mg
  • Sodium 30.0mg
  • Zinc0.4 mg
  • Copper 0.0mg
  • Manganese 0.2mg
  • Selenium 2.3mcg

Protein in Broccoli

Protein  2.6g

Health Benefits of Broccoli

Here are the broccoli nutrition benefits including:

With its rich, earthy taste, broccoli is a very versatile vegetable. You can eat it raw, steam it, or broil it for extra flavor. Even better, broccoli is a great vegetable to start infants and toddlers on. In addition to all the other reasons, you should eat broccoli, keep in mind the various health benefits of broccoli.

1. Improves Digestion

One of the biggest health benefits of broccoli is its ability to improve digestion. Broccoli has very high levels of fiber. Even better, half of the fiber in broccoli is soluble and half of the fiber is insoluble.

Your body needs both types of fiber to run smoothly. As a result, broccoli can help if you suffer from constipation, diarrhea, or other digestive issues.

2. Lowers Risk of Cancer

Anything you can do to minimize your risk of cancer is something worth looking into, especially if you have a family history of any type of cancer.

Broccoli has sulforaphane, a chemical that can kill cancer cells(3), (4). This can stop cancer cells from growing into dangerous tumors. Besides, broccoli has glucoraphanin. This compound can protect yourselves from cancer-causing free radicals.

3. Eases Pain from Inflammation

Exposure to toxic chemicals in the food we eat and air we breathe can cause a host of problems, including chronic inflammation. If you suffer from a chronic inflammation problem, broccoli may be able to help you out.

Broccoli is full of glucosinolates, chemicals that can help slow down an overactive immune system that is attacking her body. Just 1/2 cup of broccoli per day can have a big effect on your inflammation problem.

4. Assists Heart Health

Since heart disease is such a common problem, improving heart health may be one of the best health benefits of broccoli.

Glucoraphanin is a chemical found in broccoli that can prevent damage to blood vessels. This can lower your risk of blood and heart disease.

5. Lowers Cholesterol

High cholesterol is a huge problem for many people, and adding broccoli to the daily diet can go a long way to keeping your cholesterol and a healthy range.(5)

In addition to lowering bad cholesterol, broccoli is also good at raising your levels of good cholesterol. Broccoli has many B vitamins, which are very important in keeping cholesterol levels low and in a healthy range.

6. Improves Skin

Skin is one of the first parts of your body to show damage from aging and the elements. Broccoli is a good source of sulforaphane.

Sulforaphane can naturally repair skin damage by healing individual skin cells. Over time, not only can you lower your risk of skin problems, you may even be able to undo skin damage.

7. Helps the Absorption of Vitamin D

If you are on vitamin D supplements for any reason, you may not be doing your body as much good as you think. In small amounts, vitamin D can easily be absorbed by the body.

However, if you are taking vitamin D supplements, your body needs vitamins A and K to be able to absorb vitamin D. Broccoli is an excellent source of vitamin A and vitamin K, so it can help your body absorb vitamin D and calcium more easily.

8. Strengthens your Kidneys

Improving your kidney health is one of the biggest health benefits of broccoli. Sulforaphane, a natural compound found in broccoli, can naturally improve your kidney function.

Besides, this compound can help you maintain healthy blood pressure. Over time, regular consumption of broccoli can significantly enhance kidney function.

9.Eases Muscle Aches

Muscle pains and aches caused by exercise can lead to serious muscle cramps. However, eating broccoli before or after a big workout can lower your risk of muscle cramps. This is because broccoli has lots of potassium, which can help your muscles recover from a hard workout more quickly.

Try to eat broccoli 1/2 hour before your workout or immediately after your workout.

10. Strengthens Eyes

We are susceptible to eye damage as we age, particularly macular degeneration and cataracts. However, you can minimize your risk of eye disease by eating broccoli.

Broccoli has high levels of lutein and zeaxanthin, which naturally improve eye health and protect your eyes from damaging free radicals.

11. May Support Dental and Oral Health

Broccoli is a good source of calcium and Vitamin C which are essential for overall Dental and oral health.

12. Healthy Bones and Joints

Broccoli is a rich source of Vitamin K and calcium, both are essential for healthy bones and joints. Others minerals like phosphorus, zinc and vitamins A and C also found in broccoli and help to maintain stronger bones.

13. Eye Health

Broccoli also help to maintain eye health. It contains two carotenoids,  lutein and zeaxanthin which help to prevent age related eye diseases.