What is broccoli nutrition ?
Broccoli nutrition is all about that green broccoli, with a stem & florets often resembling ‘a tree.’ You can of course buy different sorts, like purple sprouting or tenderstem broccoli (see piccy below).
It’s known as a cruciferous vegetable & is related to kale, cabbage & cauliflower.
And it’s packed with nutrients & minerals.
Broccoli nutrition facts
Per cup or 90gms, broccoli is very low in calories & raw has nearly 90 percent of water.
Here’s the breakdown for 1 cup or 90gms;
35 Calories
5.6gms Carbs (fibre & natural sugars)
2.3gms Protein
2.2gms Fibre
0.3gms Fat
Vitamin C 91percent of recommended Daily Amount (RDA)
Vitamin K 77 percent of RDA
Vitamin B9 (Folate) 15 percent of RDA
There’s also a small amount of magnesium, iron, calcium & potassium.
Broccoli is also rich in plant compounds & antioxidants, which can benefit overall health.
Health benefits of broccoli nutrition
Some studies suggest that broccoli, like other cruciferous vegetables can be linked to a decreased risk of cancers, such as breast, prostrate, lung, colorectal & pancreatic.
Broccoli supplements may not provide the same benefits as eating fresh broccoli.
Broccoli may help in lowering cholesterol, which could reduce the risk of heart disease, although more research is needed.
Broccoli may boost eye health, due to its carotenoids (lutein & zeaxanthin).
If you have thyroid problems, the goitrogens it contains may affect function, if it’s eaten in large quantities. But cooking broccoli destroys the goitrogens activating, due to the destroying the enzyme, so this only really becomes an issue if you consume a large quantity of raw broccoli.
If you take blood thinners like Warfarin, always consult your doctor, or healthcare professional before eating lots of broccoli, because of its high vitamin K content, which can have an effect on this medication.
If in any doubt, always consult a healthcare professional for advice before eating broccoli.
Ways to ‘get more’ broccoli nutrition
1.Eat it as a side lightly steamed.
2. Add to stirfrys
3.Roast it with other veggies, add olive oil & garlic.
4.Add it to cauliflower cheese
5.Broccoli pesto
6.Hide it by cooking, whizzing it up & stirring into sauces or pasta dishes.
8.Chuck into protein shakes/smoothies.
9.Add to vegetable soups.
10. Add raw or cooked to salads.
Claire x
