Nutrition facts broccoli
Raw broccoli contains almost 90% water, 7% carbs and 3% protein, and almost no fat. Broccoli is very low in calories, providing only 31 calories per cup.
Broccoli contains a variety of vitamins and minerals, the most abundant ones are listed below.
Vitamin C: An antioxidant, important for immune function and skin health. Half a cup of raw broccoli (45 grams) provides almost 70% of the recommended daily intake.
Vitamin K1: Broccoli contains high amounts of vitamin K1, which is important for blood clotting and may promote bone health.
Folate (B9): Particularly important for pregnant women, folate is important for normal tissue growth and cell function.
Potassium: An essential mineral, beneficial for blood pressure control and preventing cardiovascular disease.
Manganese: This trace element is found in high amounts in whole grains, legumes, fruits and vegetables.
Iron: An essential mineral, which has many important functions in the body, such as the transport of oxygen in red blood cells.
Broccoli health benefits
Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of many lifestyle-related health conditions.
Many studies have suggested that increasing consumption of plant foods like broccoli decreases the risk of obesity,diabetes, heart disease and overall mortality while promoting a healthy complexion and hair, increased energy and overall lower weight.
Improving bone health: Poor vitamin K intake is linked with a high risk of bone fracture. Just one cup of chopped broccoli provides 92 micrograms of vitamin K, well over 100% of your daily need. Consuming an adequate amount of vitamin K daily, improves bone health by improving calcium absorption and reducing urinary excretion of calcium.
Broccoli also contributes to your daily need for calcium, providing 43 milligrams in one cup.
Looking younger: The antioxidant vitamin C, when eaten in its natural form (in fresh produce as opposed to supplement form) can help to fight skin damage caused by the sun and pollution, reduce wrinkles and improve overall skin texture.
Many people automatically think of citrus fruit when they think of vitamin C, but did you know that broccoli provides 81 milligrams in just one cup? That is more than what you need in an entire day.
Vitamin C plays a vital role in the formation of collagen, the main support system of the skin. Vitamin A and vitamin E are also crucial for healthy looking skin, both of which broccoli provides.
Broccoli’s Anti-Inflammatory Benefits: Broccoli is a great anti-inflammatory and may slow down the damage to joints associated with osteoarthritis. A 2013 study at the University of East Anglia found that broccoli’s sulforaphane may help people suffering from arthritis because this chemical “blocks the enzymes that cause joint destruction by stopping a key molecule known to cause inflammation.”
Broccoli’s isothiocyanates and omega-3 fatty acids also help to regulate inflammation. Furthermore, a 2010 study published in the journal Inflammation Researcher suggested that the flavonoid kaempferol lessens the impact of allergens, especially in the intestinal tract, which can reduce chronic inflammation.
Blood Pressure and Kidney Health: Sulforaphane in broccoli may also significantly improve your blood pressure and kidney function, according to yet another study in which hypertensive rats with impaired kidney function were given sulforaphane. The natural compound improved the rats’ kidney function and lowered their blood pressure by normalizing DNA methylation patterns within their cells.
Heart Health, Especially for Diabetics: Sulforaphane encourages production of enzymes that protect the blood vessels, and reduces the number of molecules that cause cell damage — known as Reactive Oxygen Species (ROS) — by up to 73 percent.People with diabetes are up to five times more likely to develop cardiovascular diseases such as heart attacks and strokes — both of which are linked to damaged blood vessels. Eating broccoli may help to reverse some of this damage.