The consumption of fruits and vegetables has been associated with a healthy lifestyle, increased life expectancy, and lower risk of several disorders and chronic diseases.
Despite being a famous lover of burgers, US President Barack Obama, when asked by a child about his favorite food, answered Broccoli without hesitation. Broccoli is highly recommended for athletes and people who want to lose weight, as it is a low-calorie food that is rich in fiber. According to the USDA, 100 grammars of Broccoli contain just 34 kcal. Broccoli can offer us proteins, minerals, iron, and is an excellent source of vitamins (vitamin K, vitamin C).
According to USDA 100 gr of raw broccoli contain:
- Water: 89.3g
- Energy: 34kcal
- Protein: 2.82g
- Total lipid (fat): 0.37 g
- Folate (total): 63μg
- Carbohydrate 6.64g
- Sugars: 1.7g
- Fiber: 2.6g
- Ca: 47mg
- K: 316mg
- P: 66mg
- Vitamin A RAE: 31μg
- Vitamin B6: 0.175mg
- Vitamin E (alpha-tocopherol): 0.78mg
- Vitamin K: 101.6μg
- Vitamin C: 89.2mg
According to studies, regular consumption of Broccoli may:
Have anti-Cancer Properties
Cruciferous vegetables contain several antioxidants and anti-inflammatory substances able to boost the human body’s protection against cancer. Especially sulforaphane has been studied for its ability to inhibit the enzyme histone deacetylase (HDAC), which participates in cancer cell formation. Broccoli is a rich source of sulforaphane. Moreover, folate seems to have a protective action against breast and other types of cancer.
According to a study that took place at the University of Kentucky, a diet rich in fiber could reduce the risk of cardiovascular diseases, such as stroke. Fiber seems to lower cholesterol and blood pressure levels. Raw broccoli is rich in fiber, while the high Potassium content of broccoli offers additional help towards blood pressure control.
Strengthen the Bones
Broccoli contains two main components that help in the formation of a healthy skeletal system. Those are vitamin K and Calcium. These compounds contribute to osteoporosis and other bone disease prevention. A cup of broccoli (100gr) exceeds the daily needs for vitamin K of a healthy adult.
Broccoli has high fiber content. Eating Broccoli can boost bowel function, leading to a healthy digestive system. Also, it can help us excrete any harmful toxins.
Promote Skin Health
Broccoli is a great source of Vitamins C, E, and A, which play a crucial role in skin health. Vitamin C plays a vital role in the formation of collagen and helps the skin look healthier and younger.
However, broccoli- as any other food- should be consumed in regular quantities and only as part of a balanced diet.