Broccoli is a cruciferous vegetable that is low in calories while being high in a variety of vitamins, minerals, fiber, and antioxidants, all of which are beneficial to human health. One of the broccoli’s key health benefits may be its antioxidant content. Antioxidants are compounds that may protect your cells from free radicals, which have been linked to heart disease, cancer, and other diseases. Free radicals are molecules that are produced by your body when it digests food or when you are exposed to tobacco, radiation, or toxic chemicals, such as pesticides and air pollution. Broccoli contains a high concentration of glucoraphanin, a compound that during digestion is converted into sulforaphane, a powerful antioxidant.
It is one of the most nutrient-dense foods, and when prepared correctly, it can be a delectable addition to any meal plan. Boiling significantly reduces the levels of broccoli glucosinolates, whereas steaming, microwaving, and stir-frying have a slight effect. A 100-gram serving of raw broccoli contains 34 calories and is composed of 89% water, 7% carbohydrates, 3% protein, and insignificant fat. Broccoli is high in vitamin C, vitamin K, magnesium, folate, and has moderate amounts of several B vitamins.
Broccoli Nutrition Facts
According to the USDA, one cup (91g) of raw, chopped broccoli has the following nutritional value:
- Calories: 31
- Protein: 2.57g
- Carbohydrates: 6g
- Fat: 0.33g
- Fiber: 2.37g
- Sugars: 1.55g
- Vitamin C: 81.2mg
- Iron: 0.664mg
- Magnesium: 19.1mg
- Zinc: 0.373mg
- Copper: 0.045mg
- Selenium: 2.28µg
- Folate: 63µg
- Vitamin K (phylloquinone): 102µg
- Beta Carotene: 329µg
- Calcium: 42.8mg
- Sodium: 30mg
Broccoli Health Benefits
Cancer Prevention
Broccoli contains glucoraphanin, a compound that is converted into sulforaphane during digestion. Sulforaphane is well-known for its antioxidant, antimicrobial, and anti-inflammatory properties. It has emerged as a particularly potent chemopreventive agent due to its ability to target multiple mechanisms within the cell to control carcinogenesis. People who consume more veggies and fruits have a lower risk of various types of malignancies in general. Diets high in cruciferous vegetables, such as broccoli, may lower cancer risk in a variety of tissues, including the lungs, liver, breast, and prostate.
Several studies have found that consuming cruciferous vegetables can help prevent various cancers, including:
- Breast
- Prostate
- Renal
- Gastric
- Colorectal
- Bladder
Heart Health
Broccoli is high in nutrients that are essential for maintaining a healthy heart. According to a recent study published in The British Journal of Nutrition, participants who ate more cruciferous vegetables like broccoli had less calcium buildup in their aortas than those who ate less of these vegetables.
Diabetes
Broccoli contains sulforaphane, a natural plant compound that has been shown in studies to reduce hepatic glucose production and improve glucose control in type 2 diabetes patients. Broccoli is naturally low in carbs and high in fiber, making it a low-glycemic food. In one human study, persons with type 2 diabetes who ate broccoli sprouts every day for a month saw a significant reduction in insulin resistance.
Boosting Immune Health
Broccoli is high in vitamin C, which is likely the most important nutrient for immunological function. It aids in immune defense by supporting a variety of cellular functions of both the innate and adaptive immune systems. Vitamin C appears to play a role in the prevention and treatment of a variety of diseases, according to research. A daily dose of 100–200 mg of vitamin C appears to be enough to keep certain infections at bay.
As an antioxidant, it can help also the body combat free radicals, reducing inflammation and increasing immunity.