2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Broccoli are one of the most popular cruciferous vegetables, known for their beneficial health effects. They are rich in many nutrients such as fiber, vitamin C, vitamin K, iron and potassium.
Delicious broccoli can be eaten raw or cooked.
Raw broccoli contains almost 90% water, 7% carbohydrates, 3% protein and almost no fat.
Nutritional facts for 100 g of raw broccoli:
- Calories - 34
- Water - 89%
- Protein - 2.8 g
- Carbohydrates - 6.6 g
- Sugar - 1.7 g
- Fiber - 2.6 g
- Fat - 0.4 g
- Saturated - 0.04 g
- Monounsaturated - 0.01 g
- Polyunsaturated - 0.04 g
- Omega-3 - 0.02 g
- Omega-6 - 0.02 g
- Carbohydrates
The carbohydrates in broccoli consist mainly of fiber and sugars.
Fiber
91 g of raw broccoli provides 2.3 g of fiber, which is about 5-10% of the recommended daily fiber intake. Fiber maintains a healthy intestinal flora and reduces the risk of various diseases.
Protein
Broccoli has more protein than other vegetables. However, due to their high water content, a bowl of broccoli provides only 3 g of protein.
Vitamins and minerals
Broccoli are rich in many vitamins and minerals.
- Vitamin C: Antioxidant important for immune function and skin health. 45 g of raw broccoli provide almost 70% of the recommended daily intake;
- Vitamin K1: It is important for blood clotting and can stimulate bone health;
-Folic acid (Vitamin B9): Very important for pregnant women and for normal tissue growth and cell function;
- Potassium: Useful for controlling blood pressure and preventing cardiovascular disease;
- Manganese: Found in large quantities in whole grains, legumes, fruits and vegetables;
- Iron: Important for the transport of oxygen in red blood cells.
Other plant compounds
Broccoli are also rich in various antioxidants and plant compounds:
- Sulforaphane
- Indole-3-carbinol
- Carotenoids
- Kaempferol
- Quercetin
Health benefits of broccoli
They prevent cancer
Broccoli is rich in compounds that are thought to have protective effects against cancer. Sulforaphane in broccoli works against cancer by reducing oxidative stress.
Lower cholesterol levels
Broccoli can lower cholesterol levels by combining the substances in them with bile acids in the intestines. In this way they are separated from the body and their reuse is prevented. This reduces the total level of cholesterol in the body and reduces the risk of cardiovascular disease and cancer.
Eye health
Broccoli contains the carotenoids lutein and zeaxanthin, which can improve eye health and reduce the risk of eye disease.
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