Nutrients contained in broccoli, such as several vitamins, minerals and many other chemical compound, has various amazing health benefits. You must be never thought that, the highest broccoli nutrition is vitamin C, which has almost two times more that Vitamin C content in orange. And in fact, broccoli is referred to as the vegetables are full of health benefits. Plants that have a Latin name Brassica oleracea var. Italica, rich in provitamin A (carotenoids), folic acid and more. Broccoli also contains many essential minerals such as calcium, potassium, potassium, iron and selenium. Sulfur in the form of glucosinolates, compounds antidote, monoterpenes and genestein can also be found in broccoli. While flavonoids and fiber enrich the nutritional content of broccoli.
A Journal Arteriosclerosis Thrombosis and Vascular Biology research has been observed that, broccoli is very effective for preventing heart attack and stroke as broccoli itself contains chemicals sulforaphane. Another study also mentions that green broccoli can prevent the development of tumors. The fiber content in green broccoli is also beneficial to prevent constipation and some other digestive disorders. Some other substances such as sulfur in the form of glucosinolates, compounds antidote, monoterpenes and genestein can also be obtained by eating broccoli. You need to know that the nutrients in broccoli, more than a glass of milk. The fiber content in broccoli were more than the fiber contained in a piece of whole wheat bread. For more broccoli nutrition facts you can read at table below.
Based on USDA Nutrient data base
Broccoli nutrition facts
Broccoli nutritional value per 100 grBased on USDA Nutrient data base
| Energy | 141 kJ (34 kcal) |
|---|---|
| Carbohydrates | 6.64 g |
| - Sugars | 1.7 g |
| - Dietary fiber | 2.6 g |
| Fat | 0.37 g |
| Protein | 2.82 g |
| Water | 89.3 g |
| Vitamin A equiv. | 31 μg (4%) |
| - beta-carotene | 361 μg (3%) |
| - lutein and zeaxanthin | 1403 μg |
| Thiamine (vit. B1) | 0.071 mg (6%) |
| Riboflavin (vit. B2) | 0.117 mg (10%) |
| Niacin (vit. B3) | 0.639 mg (4%) |
| Pantothenic acid (B5) | 0.573 mg (11%) |
| Vitamin B6 | 0.175 mg (13%) |
| Folate (vit. B9) | 63 μg (16%) |
| Vitamin C | 89.2 mg (107%) |
| Vitamin E | 0.78 mg (5%) |
| Vitamin K | 101.6 μg (97%) |
| Calcium | 47 mg (5%) |
| Iron | 0.73 mg (6%) |
| Magnesium | 21 mg (6%) |
| Manganese | 0.21 mg (10%) |
| Phosphorus | 66 mg (9%) |
| Potassium | 316 mg (7%) |
| Zinc | 0.41 mg (4%) |
Broccoli benefits for health
- Increase body resistance: Broccoli contains high levels of vitamin C, which can boost the immune system and helps fight infection. In addition, broccoli is composed of phytonutrients and phytochemicals, including sulforaphane, which helps remove toxins from the body and strengthen the physical resistance against the flu.
- Helps prevent cancer: One of the biggest benefits of broccoli is, its ability to fight disease. Scientists say that broccoli really able to detoxify the body and is known to have preventive properties against breast cancer, bladder, colon, and ovarian cancer because the content of indoles and isothiocyanates, phytochemicals in broccoli. Studies have found that indole-3-carbinol may help control hormone-related cancers, such as breast and prostate cancer. A recent study conducted at the University of Illinois found that the anti-cancer properties of broccoli can be increased if paired with a spicy food that contains the enzyme myrosinase, such as horseradish, mustard, and wasabi.
- Helps fight depression: Broccoli is a good source of folate and vitamin B. It is shown to improve mood and prevent depression. People who are deficient in folate, are prone to develop depression, fatigue, poor memory, and mental problems like schizophrenia may be more serious. You can fight sadness by increasing the consumption of vegetables such as broccoli.
- Broccoli benefits to improve bone health: Broccoli contains calcium and vitamin K, both of which are essential for bone health and to prevent osteoporosis.
- Controlling blood pressure: Broccoli may help maintain a healthy nervous system and balance the effects of sodium on blood pressure. In addition, the potassium content can help stabilize blood pressure and nervous system and maintain healthy brain function.
- Preventing cardiovascular disease: Several studies have shown that vitamin B6 and folate contained in broccoli offer some protection against heart disease and stroke.
- Improve digestive health: High fiber content in broccoli can prevent constipation by launching the digestive tract.
- Improve eyesight sharp and repair skin damage: Broccoli contains lutein and vitamin A is essential for eye health. Research has shown that high levels of lutein may prevent age-related degeneration of the eye such as cataracts and macular. Broccoli also contains glucoraphanin, which can help repair skin damage caused by sun exposure or the aging process.
- Health benefits of broccoli to prevent heart disease: Researchers at the Institute for Food Research in Norwich, England, crossing two different types of broccoli to develop a super broccoli that contains glucoraphanin up to 2 to 3 times the normal amount. The nutrient content, is believed to help prevent heart disease.
- Help the diet: Non-carbohydrate vegetables such as broccoli can be a healthy food choice that can support your diet. High fiber content, makes the digestive system takes a long time to digest, so you'll feel full longer.
