Food facts Recipes

Discovering Nutritional Power Of The Mighty Broccoli

Broccoli’s nutritional content and health benefits are the superpowers of this green vegetable. It also offers variety in the culinary world. So consider including broccoli in your diet.

Nutrition facts

Broccoli has rich nutritional power, packed with an impressive array of essential vitamins, minerals and other beneficial compounds. First it is an excellent source of vitamin C. Vitamin C supports a healthy immune system. It also helps in the production of collagen for healthy skin and joints. In addition, broccoli is rich in vitamin K, vital both for blood clotting and for bone health. B vitamins, such as B6 and folate, are also found in significant amounts, supporting metabolism.
Approximate broccoli nutrition facts per 100 grams (3.5 ounces) of raw broccoli:
Calories: 34 kcal
Carbs: 6.6 grams

  • Sugars: 1.7 grams
  • Dietary fiber: 2.6 grams
    Fat: 0.4 grams
    Protein: 2.8 grams
    Vitamin C: 89.2 mg (149% of the daily value)
    Vitamin A: 623 IU (12% of the daily value)
    Vitamin K: 101.6 mcg (127% of the daily value)
    Vitamin B6: 0.2 mg (11% of the daily value)
    Folic acid (vitamin B9): 63 mcg (16% of the daily value)
    Potassium: 316 mg (9% of the daily value)
    Calcium: 47 mg (5% of the daily value)
    Iron: 0.7 mg (4% of the daily value)
    Magnesium: 21 mg (5% of the daily value)

Health benefits

Broccoli contains phytonutrients with potential health benefits. One of the most striking features of broccoli is its abundance of antioxidants. Among the antioxidants present in broccoli, sulforaphane stands out. This compound has the potential to fight inflammation and reduce the risk of chronic diseases, including certain types of cancer. Broccoli can play a significant role in maintaining a healthy heart. The vegetable contains significant amounts of fiber, which helps regulate cholesterol levels and supports a healthy cardiovascular system. As mentioned earlier, broccoli is a rich source of vitamin K, which plays a key role in bone mineralization. In addition, it contains calcium and other minerals necessary to maintain strong and healthy bones.

Culinary adventures with broccoli

Not only is broccoli a nutritional powerhouse, it also adds a wonderful touch to a wide variety of dishes. You can also prepare it in the simplest way by steaming. It can be a tasty addition to savory stir-fries and soup. And roasted broccoli with a drizzle of olive oil can make a delicious side dish. You can also add broccoli florets to pasta, quiche or omelets for an extra boost of nutrients. Blending steamed broccoli into a smoothie is another way to use broccoli.

The Ultimate Broccoli Buying Guide

To enjoy the maximum benefits of broccoli, it is crucial to know how to choose the best product. Look for broccoli heads that are firm, with narrow, bluish-green florets. Avoid those with yellowing flowers or slimy stems. Store fresh broccoli in the refrigerator and consume within a few days for optimal flavor and nutritional value.

So, the next time you come across a bunch of fresh broccoli, don’t hesitate to stock up and enjoy both its taste and health benefits.

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