Broccoli Nutritional Value, Health Benefits and Calories

Broccoli Nutritional Values, Health Benefits, and Calories

Why Broccoli is good for you?

Broccoli is a healthy vegetable in the green vegetable family because of the nutritional value in broccoli. This healthy vegetable belongs to a plant species called Brassica oleracea.

It is one of the best sources of fiber, iron, potassium, calcium, protein, selenium, magnesium, and vitamin A, C, E, K, B.

It can be found in three types:

• Calabrese 
• Sprouting 
• Purple cauliflower also a type of broccoli 

Broccoli Nutrition Facts and Health Benefits

What nutritional value does broccoli have?

Broccoli nutritional value per 100g:

Broccoli is full of nutrients so many studies have claimed multiple things about broccoli. One cup (91 grams) has only 31 calories in Broccoli, Following is the nutritional value of broccoli:

Broccoli health benefits are as follows:

• Helpful in protecting skin from sun damage:

Exposure to UV rays gives rise to damaged skin as well as leads to skin cancer.

Studies show that bioactive compounds present in it help us to keep our skin free from UV radiation. Exposure to UV rays leads to skin cancer.

•  Loaded with nutrients that support a healthy pregnancy:

During pregnancy, the body requires vitamins, minerals, and protein for the mother and baby.

It contains vitamin B also called Folate. Folate is an important nutrient. Helps for the development of the spinal cord and fetal brain.

It is rich in folate having it regularly helps for a healthy pregnancy.

Studies show that having it supports mother health and the cognitive development of the newborn.

•  Supports healthy bones and joints:

Nutrients present in it support healthy bones and prevent bone-related disorders. 

Vitamin k and calcium both are required for maintaining strong and healthy bones. These nutrients are found in broccoli. Nutrients like phosphorus, zinc, Vitamin A, and C are also beneficial for bone health.

The study found that sulforaphane found in it prevents osteoarthritis. 

• Helpful in dental and oral health: 

It is loaded with nutrients out of which support oral health and prevent dental diseases.

Vitamin C and calcium are the nutrients that help with a decreased risk of periodontal diseases. Kaempferol is a flavonoid found in broccoli that also helps in preventing periodontitis.

Studies show that sulforaphane present in broccoli also reduces the risk of cancer.

Having raw can help you with whitening the teeth and plaque. 

•  Helpful in boosting immune system:

Individuals immune system requires nutrients to functions. 

It is loaded with Vitamin C which is the most essential nutrient for immunity.

Studies show that Vitamin C is most beneficial in treating and preventing multiple ailments.

Daily intake of 100-200 mg of vitamin C food such as lemon, orange, strawberries, and broccoli, etc can help you to prevent certain germs and bacteria.

But it is loaded more with Vitamin C and can boost your immune system.

•  Helps to reduce the aging process:

Older you get metabolic activities slow down which gives rise to aging. It is also caused due to oxidative stress.

Diet and exercise are related to this natural process. Studies found that sulforaphane present in it slows down this chemical process of aging by increasing the antioxidants gases.

•  Help in digestion and reduce constipation:

Fiber and antioxidants present in broccoli help in bowel function.

Regular Bowel movement and healthy bacteria within your colon help indigestion.

A study done shows that it reduced the levels of inflammation in the colon.

•  Keeps your heart healthy:

Bad cholesterol LDL and triglycerides are responsible for heart health. An increase in this level may cause the risk of heart diseases. Broccoli helps in reducing these compounds.

Study shows that good HDL cholesterol level is found in people who consume broccoli.

It also contains antioxidants in broccoli which reduce the risk of heart disease.

•  Helps in blood sugar control:

Individuals with diabetes must have broccoli to control sugar level. Consuming it decreases insulin resistance with type 2 diabetes. 

A higher intake of fiber helps lower the blood sugar level and improves diabetic control.

•  Protect against cancer:

Veggies like broccoli include bioactive compounds that reduce cell damages caused by certain chronic diseases. 

Broccoli and other cruciferous vegetables protect against multiple types of cancer-

• Breast
• Prostate
• Gastric/Stomach
• Colorectal
• Renal/kidney
• Bladder

Still, more studies are required for the health claims between cruciferous vegetables and cancer prevention.

Why Broccoli is good for the heart?

Nutrition research found that consuming broccoli is steamed from regularly lower the risk of cardiovascular diseases. This risk can be reduced as it lowers the LDL cholesterol level in the body. 

It is always said that increasing vegetables in your diet such as cruciferous vegetables can reduce heart disease.

Why Broccoli is good for building strong bones?

Some essential nutrition in broccoli-like Vitamin K plays an important role in bone health. Whereas still research is required that Vitamin k can improve bone health.

Adults required 1 mcg of Vitamin K per kg. 100 g of steamed Broccoli provides 145 mcg of Vitamin K. So, having it in your diet can help to easily achieve the nutrients from your diet.

Why Broccoli is good for eye health?

Broccoli contains antioxidants like carotenoids called lutein and zeaxanthin. These antioxidants help to reduce the risk of cataracts and macular degeneration.

The deficiency of vitamin A is related to Night Blindness. Broccoli benefits in reducing the risk of eye diseases due to its nutritional value. 

Can we eat raw broccoli?

The nutritional value of raw broccoli has less calories one cup (91 grams) consists of only 31 calories, it contains around 90% water, 6 grams of carbs (7%), 2.6 grams of protein (3%), 2.4 grams of fiber, and almost no fat.

Steaming or boiling broccolis keeps antioxidants as it is, but it can destroy vitamin C in it. 

Studies show that raw broccoli is best when it comes to preserving sulforaphane. So, broccoli in both the form is valuable for a balanced diet.