Broccoli is known to be hearty and tasty vegetable which is rich in dozens of nutrients. It is said to pack the most nutritional punch of any vegetable.
Amounts per 1 cup chopped (91g)
Vitamins
Vitamin A 567IU
Vitamin C 81.2mg
Vitamin D ~
Vitamin E 0.7mg
Vitamin K 92.5mcg
Thiamin 0.1mg
Riboflavin 0.1mg
Niacin 0.6mg
Vitamin B6 0.2mg
Folate 57.3mcg
Vitamin B12 0.0mcg
Pantothenic Acid 0.5mg
Choline 17.0mg
Betaine 0.1mg
Minerals
Calcium 42.8mg
Iron 0.7mg
Magnesium 19.1mg
Phosphorus 60.1mg
Potassium 288mg
Sodium 30.0mg
Zinc 0.4mg
Copper 0.0mg
Manganese 0.2mg
Selenium 2.3mcg
Fluoride ~
1.Cancer prevention: Broccoli shares these cancer fighting, immune boosting properties with other cruciferous vegetables such as cauliflower, Brussels sprouts and cabbage.
2. Cholesterol reduction: Like many whole foods, broccoli is packed with soluble fiber that draws cholesterol out of your body.
3. Reducing allergic reaction and inflammation: Research has shown the ability of kaempferol to lessen the impact of allergy-related substances on our body. Broccoli even has significant amounts of omega 3 fatty acids, which are well know as an anti-inflammatory.
4. Powerful antioxidant: Of all the cruciferous vegetables, broccoli stands out as the most concentrated source of vitamin C, plus the flavonoids necessary for vitamin C to recycle effectively. Also concentrated in broccoli are the carotenoids lutein, zeaxanthin and beta-carotene, other powerful antioxidants.
5. Bone health: Broccoli contains high levels of both calcium and vitamin K, both of which are important for bone health and prevention of osteoporosis.
6. Heart health: The anti-inflammatory properties of sulforaphane, one of the isothiocyanates (ITCs) in broccoli, may be able to prevent (or even reverse) some of the damage to blood vessel linings that can be caused by inflammation due to chronic blood sugar problems.
7. Diet aid: Broccoli is a good carb and is high in fiber, which aids in digestion, prevents constipation, maintains low blood sugar, and curbs overeating.
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