Nutrition Facts and Health Benefits
What Is Broccoli?
Broccoli is a cruciferous vegetable rich in antioxidants and other beneficial plant compounds. It may also offer several benefits, especially for eye health, heart health, and disease prevention.
Nutrition Facts
Raw broccoli contains almost 90% water, 7% carbs, 3% protein, and almost no fat. It is very low in calories, providing only 35 calories per cup, or 90 grams (g).
The nutrition facts for 1 cup (90 g) of raw broccoli are:
- Calories: 35
- Protein: 2.3 g
- Carbs: 5.6 g
- Fiber: 2.2 g
- Fat: 0.3 g
- Vitamin C: 91% of the Daily Value (DV)
- Vitamin K: 77% of the DV
- Folate: 15% of the DV
Each serving also contains a small amount of potassium, magnesium, iron, and calcium.
Carbs
Broccoli’s carbs mainly consist of fiber and sugars. The sugars are fructose, glucose, and sucrose, with small amounts of lactose and maltose. However, the total carb content is very low, with only 3.4 grams of digestible carbs per cup (90 g).
Fiber
Fiber is an important part of a healthy diet. It can promote gut health, help reduce the risk of various diseases, and aid weight loss.
Vitamins and Minerals
Broccoli is high in many vitamins and minerals, including:
- Vitamin C: This micronutrient doubles as an antioxidant and is important for immune function and skin health.
- Vitamin K1: Broccoli contains high amounts of vitamin K1, which is important for blood clotting and may promote bone health.
- Folate (vitamin B9): Particularly important for pregnant people, folate is needed for normal tissue growth and cell function.
- Potassium: In addition to being an essential mineral, potassium is beneficial for blood pressure control and heart disease prevention.
- Manganese: This trace element is found in high amounts in whole grains, legumes, fruits, and vegetables.
- Iron: This mineral has many important functions in your body, such as the transport of oxygen in red blood cells.
Broccoli also contains numerous other vitamins and minerals in smaller amounts.
Health Benefits
Reduced Risk of Cancer
Broccoli contains sulforaphane, the main isothiocyanate in broccoli, which acts against the formation of cancer at the molecular level by reducing oxidative stress. This could potentially help reduce the risk of cancer.
Lower Cholesterol Levels
Broccoli may help lower cholesterol levels. Substances in broccoli bind with bile acids in your gut, increasing their excretion and preventing them from being reused. This results in the synthesis of new bile acids from cholesterol, reducing total levels of this marker in your body.
Eye Health
Two of the main carotenoids in broccoli, lutein and zeaxanthin, are associated with a decreased risk of age-related macular degeneration, an eye disease that can impair vision. Additionally, vitamin A deficiency may cause night blindness, which can be reversed with improved vitamin A status.
Thyroid Problems
Broccoli contains goitrogens, which are compounds that may impair thyroid function if consumed in large enough quantities. However, because cooking broccoli can destroy the enzyme responsible for activating goitrogens, this shouldn’t be a concern unless you’re consuming raw broccoli in excessive amounts.
Blood Thinners
Individuals taking the blood thinner warfarin should consult with a healthcare professional before increasing their broccoli intake. This is because broccoli is high in vitamin K1, which may interact with this medication.
Conclusion
Broccoli is a nutritious vegetable that provides a range of health benefits. It is a good source of fiber, vitamins, and minerals, and contains beneficial compounds that may help promote eye health, lower cholesterol levels, and protect against chronic disease.
FAQs
Q: What is broccoli good for?
A: Broccoli is good for its antioxidant and anti-inflammatory properties, which may help reduce the risk of chronic diseases such as cancer and heart disease.
Q: How many calories are in broccoli?
A: There are approximately 35 calories per cup of raw broccoli.
Q: Is broccoli good for my eyes?
A: Yes, broccoli is good for your eyes. The carotenoids in broccoli, such as lutein and zeaxanthin, may help reduce the risk of age-related macular degeneration and night blindness.
Q: Can I eat broccoli if I have thyroid problems?
A: Yes, you can eat broccoli if you have thyroid problems. However, if you consume large amounts of raw broccoli, it may impair thyroid function due to the presence of goitrogens. Cooking broccoli can destroy the enzyme responsible for activating goitrogens, reducing this risk.
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