Broccoli is nutrient-dense vegetable packed with numerous health benefits. Thus, it is also popularly known as the “Crown of Jewel Nutrition” and the “All-Star Food”. Broccoli is a famous cruciferous vegetable that looks like a tiny tree. It is usually an annual or biennial vegetable. In other words, its cultivation occurs every year or two. Despite many popular cartoons portraying Broccoli as an enemy of the children, the contrary appears in real life. In fact, among other vegetables, many prefer eating broccoli. After all, it is an all-star food which possesses a gentle taste yet boasts beneficial health effects. In this article, we will be discussing the nutrition facts about broccoli.
Origin of Broccoli
Broccoli belongs to the cabbage family together with cauliflower, kale, and Brussel sprouts – cruciferous vegetables.
The word “broccoli” originates from the Italian word “broccoli” which is defined as “a cabbages’ flowering crest”.
For more than 2,000 years, Broccoli has been cultivated by mankind. Records show that its cultivation can be traced back to the Asia Minor and the different areas around the Mediterranean.
Interestingly, even from the very beginning, Broccoli has already been considered as a very important food. Affection towards this vegetable has been known to start during the Roman Empire.
Nutrition in One Cup of Broccoli
Broccoli is indeed high in nutrients while low in calories. Thus, it is one of the highly sought vegetables in every meal. Many health enthusiasts and health watchers even use broccoli as the substitute for their carbohydrate needs. After all, no matter how much you eat broccoli, the fact stays the same – low in calories yet high in nutrients.
Here are nutrients facts in a cup of broccoli (91 grams):
- Vitamin A: 567 grams or 11 Percent Daily Values (DV)
- Vitamin C: 81.2 grams or 135 Percent DV
- Vitamin K: 91.5 mcg or 116 Percent DV
- Folate: 57.3 mcg or 14 Percent DV
- Vitamin B6: 0.2 mg or 8 Percent DV
- Riboflavin: 0.1 mg or 6 Percent DV
- Calcium: 42.8 mg or 4 Percent DV
- Iron: 0.7 mg or 4 Percent DV
- Zinc: 0.04 mg or 2 Percent DV
- Protein: 2.6 g or 5 Percent DV
Loaded with Antioxidants
Aside from the abundant nutrients mentioned above, Broccoli is also filled with antioxidants which provide several protective benefits.
Consuming broccoli produces sulforaphane – an antioxidant which offers several health benefits, such as reduced oxidative stress, regulated blood sugar, and lower cholesterol levels.
Also, a considerable among of lutein and zeaxanthin oxidants can be found in broccoli. These further prevent oxidative stress and eye-related diseases.
With all these, broccoli is indeed worthy of being tagged as “Crown of Jewel Nutrition”.
Interesting Nutrition Facts about Broccoli
Being a nutrient and antioxidant dense vegetable, broccoli promises several health benefits, as follows:
1. Reduced Inflammation
Broccoli is packed with bioactive compounds which have anti-inflammatory effects. In other words, eating broccoli reduces inflammation which may lead to cardiovascular disease and diabetes.
2. Fight Against Cancer
Due to Broccoli’s bioactive compound, it has also become a source of protection against cellular damage. Thus, a nutrition fact about broccoli is that eating broccoli, along with the other cruciferous vegetables, may prevent the occurrence of these types of cancer:
- Breast Cancer
- Prostate Cancer
- Gastric Cancer
- Colorectal Cancer
- Kidney Cancer
- Bladder Cancer
Prevention is better than cure, and so is eating broccoli than rigorous medical procedures.
3. Healthy Heart
One of the most important nutrition facts about broccoli is that it assists in reducing the risk of having heart-related diseases.
Studies show that broccoli may play a vital role in fighting against LDL cholesterol or bad cholesterol.
Thus, a high intake of broccoli may improve your overall heart condition.
4. Reduced Constipation
Broccoli is a fiber-rich and an antioxidant dense vegetable which promotes a healthy digestive system.
Studies show that consuming broccoli may result to ease in defecating. Also, it is linked to reduced inflammation in the colon.
5. Strengthen Immune System
Among the numerous vitamins available, Vitamin C is regarded as the most vital nutrient which promotes a healthy immune system.
Interestingly, a cup of broccoli already contains 81.2 grams of vitamin C or 135 Percent Daily values. In other words, broccoli alone is sufficient is supplying vitamin C needed by our body.
Other numerous health benefits can be linked to broccoli. However, further studies are yet to be conducted to establish these beneficial effects of consuming broccoli.
The Bottom Line
Broccoli is an all-star food which may improve your overall health condition.
It packed with different nutrients and antioxidants, such as vitamin A, vitamin C, vitamin K, and vitamin B6, among many others.
Thus, it no longer surprising why a high intake of broccoli produces many beneficial health effects.
Indeed, broccoli is a must-eat vegetable in every meal.
I hope that you liked this article on broccoli nutrition facts. If you would like, visit the health facts page for more information!