Broccoli : Nutrition Facts and Health Benefits


Broccoli (Brassica oleracea), like cabbage, kale, cauliflower, and Brussels sprouts, is a cruciferous vegetable.

These vegetables are well-known for their health benefits.
Broccoli is high in fibre, vitamin C, vitamin K, iron, and potassium, among other minerals. It also has a higher protein content than the majority of other vegetables.

This green vegetable can be eaten raw or cooked, but according to recent studies, mild steaming delivers the highest health advantages.Broccoli is well-known for providing a variety of healthful and savoury veggies, as well as thousands of nutrients. The most nutritious blow of any vegetable is considered to be borne. When we think about green vegetables to integrate in our fast, the first vegetable that come to brain is broccoli. It’s a cabbage-like green plant that’s high in nutrients.

Nutritional information

Raw broccoli is almost entirely made up of water, with only 7% carbohydrates, 3% protein, and almost no fat.

Broccoli has a low calorie content, with only 31 calories per cup (91 grams).
The following are the nutritional values for one cup (91 grammes) of raw broccoli :
• Calories 31
• water 89 percent
• protein of 2.5 grammes
• Carbohydrates: 6 g
• Sugar 1.5 gramme
• Fibre of2.4 grammes
• Fat 0.4 gramme


• Broccoli’s carbohydrates are mostly made up of fibre and sugars.
• Fructose, glucose, and sucrose are the main sugars, with tiny amounts of lactose and maltose.
• However, with only 3.5 grammes of digestible carbs per cup, the total carb level is quite low.


• Fiber is an important element of a impartial diet.
• It can improve intestinal health, prevent illnesses, and help with weight loss.
• Raw broccoli has 2.3 grammes of fibre per cup (91 grammes), which is around 5–10% of the Daily Value (DV).


• Proteins are your body’s building blocks, and they’re required for both growth and upkeep.
• In comparison to most vegetables, broccoli has a significant protein content, with protein accounting for 29% of its dry weight.
• However, broccoli only contains 3 grammes of protein per cup (91 grammes) due to its high water content.

Minerals and vitamins

Broccoli is high in several vitamins and minerals, including.
Vitamin C is a powerful antioxidant. This vitamin is an antioxidant that is vital for immune function and skin health. Raw broccoli provides about 70% of the daily value (DV) in a 1/2-cup (45-gram) portion.

Vitamin K1 is an essential nutrient. Broccoli is abundant in vitamin K1, which is necessary for blood clotting and may help to maintain bone health.

Folate is a B vitamin that is initiate in (vitamin B9). Folate is required for appropriate tissue growth and cell function, which is especially crucial for pregnant women.

Potassium. is an essential mineral that helps to control blood pressure and avoid heart disease.

Manganese.Whole grains, legumes, fruits, and vegetables contain high levels of this trace element.

Iron. is an essential mineral that serves a variety of activities in the body, including oxygen transport in red blood cells.

Other phytochemicals

Broccoli contains a variety of antioxidants and plant components that add to its overall health benefits. These are some of them:

Sulforaphane. one of the most prevalent and well-studied plant chemicals in broccoli, may protect against a variety of cancers.

Indole-3-carbinol.This chemical, found in cruciferous vegetables, is a unique nutrient that may help fight cancer.

Carotenoids.Broccoli is high in lutein, zeaxanthin, and beta carotene, all of which may help with eye health.

Kaempferol.This molecule, an antioxidant with numerous health advantages, may protect against heart disease, cancer, inflammation, and allergies.

Quercetin.This antioxidant has a long list of advantages, including decreasing blood pressure in persons who have it.

For Men, Broccoli Has a Wide Range Of Health Benefits

Broccoli comes in a variety of varieties, with the following being the most popular:

Calabrese broccoli, named after the Italian province of Calabria, is one of the most prevalent broccoli varieties. Large green beans with thick stems distinguish this cultivar. It also has a brief growth season and is a cool-weather crop. I’m growing broccoli vine, a hybrid between broccoli and cauliflower with a large number of heads and slender stalks. The taste is moderate, resembling cauliflower rather than broccoli. Rapine is a type of cruciferous vegetable that is also known as broccoli rabe. It is adorned with gorgeous yellow blooms.

It has the potential to aid in the prevention of cancer.

Cauliflower, broccoli, cabbage, Brussels sprouts, and collard greens are all members of the cruciferous vegetable family, which also includes cauliflower, broccoli, cabbage, Brussels sprouts, and collard greens. This category of plants includes natural mixes connected to cancer protection, thanks to their ability to neutralise carcinogens and prevent cancer cells from growing and spreading; cruciferous vegetables often aid the body’s apoptosis self-destruct process, which kills off faulty cells.

Broccoli is good for your bones.

Broccoli is abundant in calcium and vitamin K, both of which are important for bone health and osteoporosis prevention. It generates various minerals, including magnesium, zinc, and phosphorus, in addition to calcium. It is an excellent replacement for youngsters, the sick, and breastfeeding mothers because of these features.

It’s a natural approach to get rid of pollutants.

Natural components in broccoli, according to research, work as detoxifiers, assisting in the deactivation or elimination of potentially harmful substances from the body.

Both allergic and inflammatory reactions can be avoided with their use.

According to studies, kaempferol can help our systems cope with the effects of allergy-related compounds. Broccoli also contains a lot of omega-3 fatty acids, which are considered to be anti-inflammatory. It also contains sulforaphane, which may aid in the recovery of sick persons. The enzymes that cause joint injury are inhibited by this medication.


Skincare is concerned not only with the appearance of the skin, but also with its health. Broccoli is high in antioxidants and nutrients like vitamin C, as well as metals like copper and zinc, which are both beneficial to skin health. This means it protects the skin from bacteria while also enhancing the skin’s natural radiance.

It helps in erectile dysfunction treatment.

It aids in the treatment of erectile dysfunction.Rushing it would also result in the loss of all of its properties. To improve the nutritious complement it already contains, we’ll add a dab of palm oil. Cabbage, cauliflower, and broccoli, for example, are said to help “reduce excess oestrogen, therefore improving the potency of testosterone,” according to Perez.

Maintains the heart’s health.

Broccoli is high in folate, which is beneficial to the heart. It also makes quercetin, a polyphenol that is good for the heart and circulatory system. In the United States, heart disease is the top cause of death for both men and women. Broccoli and other cruciferous vegetables help to keep the heart healthy by reducing arterial hardening, which can lead to a heart attack or stroke.

Antioxidants abound in broccoli.

Antioxidant chemicals found in broccoli have been shown to decrease UV-induced skin damage. Lutein and zeaxanthin, which are also found in vegetables, protect the retina and lens of the eye and have been shown to lower the risk of macular degeneration and cataracts, two serious eye illnesses.

Broccoli is a nutrient-dense vegetable.

There are only 25 calories, less than 5 grammes of starch, no fat, and a few grammes of plant protein in one cup of raw broccoli. Regardless, it’s a nutrient-dense vegetable. One cup of cooked spinach has around 250 percent of the daily vitamin K requirement, which is important for bone health and blood coagulation.

In addition, the same-sized portion contains 135 percent of the daily value for vitamin C, which helps the immune system and collagen production, as well as more than half of the daily value for chromium, a mineral that aids energy absorption and blood sugar balance, and more than 40% of the daily value for folate, a vitamin linked to memory.

A cup of cooked broccoli also contains more than 10% of the daily necessary amount of vitamins A, B6, B2, and E, as well as phosphorus, choline, manganese, copper, and potassium, as well as at least 5% of the daily recommended amount of magnesium, zinc, iron, calcium, and selenium.

This superfood also contains alpha-linolenic acid, or ALAs, which are plant-derived omega-3 fatty acids related to anti-inflammation and better circulation.

It has something to do with mental wellness.

Any of the nutrients and natural bioactive chemicals found in broccoli have been associated to brain and nervous tissue health, as well as protection against age-related cognitive decline.

Blood pressure and blood sugar levels are kept under control.

Because a lack of calcium can cause high blood pressure, including calcium-rich broccoli in your diet can help you control your blood pressure. Broccoli’s chromium content also improves insulin sensitivity and glucose tolerance, which helps to reduce blood sugar levels.

It has anti-inflammatory properties.

Broccoli’s anti-inflammatory characteristics have been related to a reduced risk of chronic illnesses, as well as a reduction in the risk of premature ageing. By preventing cells from DNA damage, inflammation-fighting chemicals can also help cure established inflammatory disorders like type 2 diabetes, rheumatoid arthritis, inflammatory skin conditions, bowel disease, and obesity. According to a new study, women who ate more cruciferous vegetables had lower levels of pro-inflammatory markers in their blood.

Suggestions for Depression Treatment

According to the findings, the sulforaphane in broccoli has a calming effect on inflammation-related depression symptoms. It could be a valuable ally in the fight against one of the most common mental illnesses on the planet.

How to Get More Broccoli in Your Diet

To serve, dunk raw broccoli in hummus, seasoned tahini, or guacamole. Toss it into salads or slaws after finely chopping or shredding it. Top with a dairy-free extra virgin olive oil-based pesto, olive tapenade, or savoury almond butter sauce after steaming to preserve the most benefits.
Broccoli can also be delicately sautéed in extra virgin olive oil and then oven-roasted in avocado oil before being added to stir-fries, soups, stews, frittatas, fajitas, and other recipes.

It can be used fresh or frozen in smoothies, as well as finely diced or pureed in baked goods, pesto, and other sauces. Broccoli coffee, on the other hand, is a recent craze that incorporates powdered broccoli. Increasing your nutritional intake and protecting your health by consuming more of this wonder vegetable in some form is a good idea.

Is Broccoli Good for Your Health?

Without a doubt, it is! This vegetable is high in vitamin C, calcium, and selenium. Broccoli also aids in the detoxification of the body after exposure to carcinogens and other oxidants from food or the environment. Sulforaphane, a phytochemical contained in it, is connected to this activity. According to one study, eating cruciferous veggies like broccoli helps protect cells from DNA damage.

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