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Broccoli is a vegetable related to the cabbage family, and the nutrients in broccoli make them a superfood.
This vegetable is known to have numerous health benefits, including a reduced risk of cancer and heart disease. Broccoli can also improve digestive and immune health.
It's an excellent source of several nutrients, including vitamins A, C, and K. In this article, we bring out a list of nutrients in broccoli along with the health benefits they offer.
Broccoli Nutrition Facts
According to the U.S. Department of Agriculture, 100 grams of raw broccoli provides the following nutrients:
- Water: 90 grams
- Protein: 2.57 grams
- Total lipids: 0.34 grams
- Carbohydrate: 6.27 grams
- Fiber: 2.4 grams
- Sugars: 1.4 grams
- Calcium: 46 mg
- Iron: 0.69 mg
- Magnesium: 21 mg
- Phosphorus: 67 mg
- Potassium: 303 mg
- Sodium: 36 mg
- Zinc: 0.42 mg
- Copper: 0.059 mg
- Manganese: 0.197 mg
- Selenium: 1.6 mcg
- Vitamin C: 91.3 mg
- Thiamin: 0.077 mg
- Riboflavin: 0.114 mg
- Niacin: 0.639 mg
- Pantothenic acid: 0.61 mg
- Vitamin B6: 0.191 mg
- Folate: 65 µg
- Vitamin A (Carotene 8 µg
- Lutein + zeaxanthin: 745 µg
- Vitamin E (alpha-tocopherol): 0.15 mg
- Vitamin K (phylloquinone): 102 µg
It's observed that broccoli contains small amounts of various micronutrients, including vitamins and minerals. They contain just around 6% carbs, which makes them amazing for fat loss and can be included in a ketogenic diet.
Calorie in Broccoli: Is It Good for Weight Loss?
Broccoli's nutrition profile reveals that it's a low-calorie and low-carb vegetable. It contains only 6.27 grams of carbs per 100 grams, so it can be considered good for weight loss.
Low-carb vegetables do not cause a spike in blood glucose and insulin levels, which can be beneficial for people with type 2 diabetes mellitus. Consumption of broccoli is also allowed in low-carb diets, including ketogenic diet, paleo diet, and Atkins diet in small amounts.
Nutrients in broccoli also include dietary fiber, which can prevent constipation and flatulence.
Vitamins in Broccoli
This wonder vegetable provides various essential nutrients, including vitamins, minerals, and antioxidants. Let's have a look at the functions of the nutrients in broccoli:
- Vitamin C: Ascorbic acid is important for immune function and skin health. Half a cup of raw broccoli provides almost 70% of the DV.
- Vitamin K1: Broccoli contains high amounts of vegan vitamin K1, which is important for bone health and also helps in blood clotting.
- Folate (vitamin B9): This vitamin is extremely essential for pregnant women. Folate is required for tissue growth and cell function.
- Potassium: It's an essential mineral that's important in maintenance of blood pressure and prevention of heart disease.
- Manganese: This trace element is usually found in whole grains, legumes, fruits, and vegetables. Manganese is required for enzyme functions.
- Iron: It's an essential mineral that has many important functions in the body, including transport of oxygen in hemoglobin.
The aforememntioned nutrients in broccoli play various essential roles in the body, including metabolic processes, enzymatic reactions, and nerve functions. Antioxidants can protect the heart and prevent heart attacks.
Other Benefits of Nutrients in Broccoli
Studies have shown that antioxidants in broccoli can help protect against certain types of cancer, including breast, colon, and ovarian cancer. Sulforaphane, a compound that helps inhibit growth of cancer cells, is among the nutrients in broccoli, cauliflower, and Brussels sprouts.
Choline present in broccoli may also help improve cognitive function and memory. Sulforaphane protects brain cells from damage. Other nutrients in broccoli help improve brain function by aiding nerve impulse generation and conduction.
Keep in mind that cruciferous vegetables contain anti-nutritional factors that might reduce absorption of iodine and cause thyroid health issues. Consult with a nutritionist if you have such concerns.
Indranil Biswas is a nutritionist and personal trainer with a diploma in dietetics and personal training with a specialization in sports nutrition and strength training.
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