Broccoli nutrition facts


BroccoliBroccoli is a vegetable. It presents cabbage family which is grown for it has nutritious flower heads. It has green and purple florets and has been known for long. Broccoli prevents diseases and promotes health.

This family of vegetables also includes brussel sprouts, cauliflower and arugula.

Broccoli demands soil rich in fertilizers. It flourishes in well-drained soil. There are two basic types of broccoli according to appearance. There are heading and sprouting category types of broccoli.

As for heading variety we point out large and solid head. Sprouting type forms florets and heads of a smaller size.

As for edible features of broccoli both flower heads and stalk are edible.

There are also several hybrid-mix types of broccoli developed with other members such as broccolini, broccoflower, etc.

 

Health benefits of broccoli

Broccoli is a vegetable with a very low caloric value; it contains only 34 calories in 100 g. But it is very rich in dietary fiber, vitamins, minerals and anti-oxidants which is favorable for health.

Fresh Broccoli contains a lot of phyto-nutrients. Researches have shown that phyto-nutrients help to protect fromcolon, pancreatic, colon, breast and urinary bladder cancer.

Exceptionally fresh broccoli is a rich source of vitamin C. Vitamin C is a natural and powerful anti-oxidant, immune modulator. It helps against viruses causing flue.

Broccoli also contains a lot of vitamin A which is an anti-oxidant vitamin. Fresh head (100 g) of the vegetable provides 21% of recommended daily amount. The integrity of mucus and skin membranes is maintained by other pro-vitamins: alpha-carotene, beta-carotene, zea-xanthin. The essential meaning of vitamin A is in healthy eye-sight.

Green tops (leaves) of broccoli are an immense source of vitamin A and carotenoids. There are several times more of these compounds in leaves than in flower-heads.

Broccoli nutrition value per 100 g

Principle

Nutrient Value

Percentage of RDA

 Energy

34 Kcal

1.5%

 Carbohydrates

6.64 g

5%

 Protein

2.82 g

5%

 Total Fat

0.37 g

1%

 Cholesterol

0 mg

0%

 Dietary Fiber

2.60 g

7%

Vitamins

 Folates

63 µg

16%

 Niacin

0.639 mg

4%

 Pantothenic acid

0.573 mg

12%

 Pyridoxine

0.175 mg

13%

 Riboflavin

0.117 mg

9%

 Thiamin

0.071 mg

6%

 Vitamin A

623 IU

21%

 Vitamin C

89.2 mg

149%

 Vitamin E

0.17 mg

1.5%

 Vitamin K

101.6 µg

85%

Electrolytes

 Sodium

33 mg

2%

 Potassium

316 mg

7%

Minerals

 Calcium

47 mg

5%

 Copper

0.049 mg

5.5%

 Iron

0.73 mg

9%

 Magnesium

21 mg

5%

 Manganese

0.210 mg

9%

 Selenium

2.5 µg

5%

 Zinc

0.41 mg

4%

Phyto-nutrients

 Carotene-?

361 µg

--

 Crypto-xanthin-?

1 µg

--

 Lutein-zeaxanthin

1403 µg

--


Fresh heads are also an immense source of folates. Researches have shown that consuming vegetables and fruit rich in folates during pregnancy prevents defects of neural tubes.

There is a high amount of vitamin K in this flower vegetable. The flower heads also contain fatty acids.

It is to be noted that broccoli also contains minerals: manganese, magnesium, calcium, iron, zinc, selenium and phosphorus.


Safety profile

Being a cruciferous plant the vegetable contains goitrogens which can result in swelling of thyroid gland. But there is no danger for those not suffering from thyroid dysfunction.




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