Broccoli is a nutritious vegetable that is packed with essential vitamins and minerals. This green vegetable is a part of the cabbage family and is commonly eaten raw or cooked. In this article, we will discuss the nutritional value of broccoli per 100g and the health benefits of including it in your diet.
Calories
Broccoli is a low-calorie vegetable with only 34 calories per 100g serving. This makes it an excellent choice for people who are trying to lose weight or maintain a healthy weight.
Carbohydrates
Broccoli contains 6.6 grams of carbohydrates per 100g serving. The carbohydrates in broccoli are primarily made up of fiber, which can help regulate digestion and lower cholesterol levels.
Protein
Broccoli contains 2.8 grams of protein per 100g serving. While it is not a significant source of protein, it can be a good addition to a vegetarian or vegan diet.
Fat
Broccoli is a low-fat vegetable with only 0.4 grams of fat per 100g serving. This makes it an excellent choice for people who are watching their fat intake.
Vitamins
Broccoli is an excellent source of vitamins, especially vitamin C. A 100g serving of broccoli contains 89.2 milligrams of vitamin C, which is more than the recommended daily intake for adults. Broccoli is also a good source of vitamin A, vitamin K, and vitamin B6.
Minerals
Broccoli is a good source of minerals such as potassium, calcium, and iron. A 100g serving of broccoli contains 316 milligrams of potassium, 47 milligrams of calcium, and 0.73 milligrams of iron.
Antioxidants
Broccoli is a rich source of antioxidants such as sulforaphane, kaempferol, and quercetin. These antioxidants help protect the body against free radicals, which can cause damage to cells and lead to chronic diseases.
Health Benefits
Including broccoli in your diet can have several health benefits, including:
- Reducing the risk of cancer
- Lowering cholesterol levels
- Regulating digestion
- Improving bone health
- Boosting the immune system
FAQs
1. Is broccoli good for weight loss?
Yes, broccoli is an excellent choice for people who are trying to lose weight or maintain a healthy weight. It is low in calories and carbohydrates and high in fiber, which can help you feel full for longer.
2. Can broccoli help prevent cancer?
Yes, studies have shown that the antioxidants in broccoli can help reduce the risk of cancer, especially breast, prostate, and colon cancer.
3. How should I cook broccoli?
You can cook broccoli by steaming, boiling, roasting, or grilling. Steaming is the best way to preserve the nutrients in broccoli.
4. Can I eat broccoli raw?
Yes, you can eat broccoli raw. Raw broccoli is a good source of vitamin C and other nutrients. You can add it to salads or use it as a dip for vegetables.
5. Is broccoli safe for people who are allergic to nuts?
Yes, broccoli is safe for people who are allergic to nuts. It is not a nut and does not contain any nut proteins.
6. How often should I eat broccoli?
You can eat broccoli as often as you like, as long as it is a part of a balanced diet. It is recommended to eat at least 2-3 servings of vegetables per day.
7. Can broccoli help improve digestion?
Yes, broccoli is rich in fiber, which can help regulate digestion and prevent constipation.
8. Can broccoli help boost the immune system?
Yes, broccoli is a good source of vitamin C, which can help boost the immune system and protect the body against infections.
9. How does broccoli help improve bone health?
Broccoli is a good source of calcium, which is essential for maintaining strong bones. It also contains vitamin K, which helps regulate calcium absorption in the body.
10. Can broccoli help lower cholesterol levels?
Yes, the fiber in broccoli can help lower cholesterol levels by binding to bile acids in the gut and removing them from the body. This can reduce the risk of heart disease.
Conclusion
Broccoli is a nutritious and delicious vegetable that can provide several health benefits. It is low in calories and carbohydrates, high in fiber, vitamins, and minerals, and rich in antioxidants. Including broccoli in your diet can help reduce the risk of cancer, lower cholesterol levels, regulate digestion, improve bone health, and boost the immune system. So, make sure to add broccoli to your meals and enjoy its amazing health benefits!
