Broccoli is a vegetable associated to the cabbage household, and the vitamins in broccoli make them a superfood.
This vegetable is thought to have quite a few well being advantages, together with a lowered danger of most cancers and coronary heart illness. Broccoli can even enhance digestive and immune well being.
It is a superb supply of a number of vitamins, together with nutritional vitamins A, C, and Okay. On this article, we convey out a listing of vitamins in broccoli together with the well being advantages they provide.
Broccoli Vitamin Information
In accordance with the U.S. Division of Agriculture, 100 grams of uncooked broccoli gives the next vitamins:
- Water: 90 grams
- Protein: 2.57 grams
- Complete 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 Okay (phylloquinone): 102 µg
It is noticed that broccoli accommodates small quantities of varied micronutrients, together with nutritional vitamins and minerals. They include simply round 6% carbs, which makes them wonderful for fats loss and could be included in a ketogenic weight loss program.
Calorie in Broccoli: Is It Good for Weight Loss?
Broccoli’s diet profile reveals that it is a low-calorie and low-carb vegetable. It accommodates solely 6.27 grams of carbs per 100 grams, so it may be thought-about good for weight reduction.
Low-carb greens don’t trigger a spike in blood glucose and insulin ranges, which could be helpful for individuals with kind 2 diabetes mellitus. Consumption of broccoli can be allowed in low-carb diets, together with ketogenic weight loss program, paleo weight loss program, and Atkins weight loss program in small quantities.
Vitamins in broccoli additionally embody dietary fiber, which might stop constipation and flatulence.
Nutritional vitamins in Broccoli
This surprise vegetable gives numerous important vitamins, together with nutritional vitamins, minerals, and antioxidants. Let’s take a look on the features of the vitamins in broccoli:
- Vitamin C: Ascorbic acid is vital for immune perform and pores and skin well being. Half a cup of uncooked broccoli gives nearly 70% of the DV.
- Vitamin K1: Broccoli accommodates excessive quantities of vegan vitamin K1, which is vital for bone well being and likewise helps in blood clotting.
- Folate (vitamin B9): This vitamin is extraordinarily important for pregnant ladies. Folate is required for tissue development and cell perform.
- Potassium: It is an important mineral that is vital in upkeep of blood stress and prevention of coronary heart illness.
- Manganese: This hint component is often present in entire grains, legumes, fruits, and greens. Manganese is required for enzyme features.
- Iron: It is an important mineral that has many vital features within the physique, together with transport of oxygen in hemoglobin.
The aforememntioned vitamins in broccoli play numerous important roles within the physique, together with metabolic processes, enzymatic reactions, and nerve features. Antioxidants can shield the center and forestall coronary heart assaults.
Different Advantages of Vitamins in Broccoli
Research have proven that antioxidants in broccoli can assist shield towards sure kinds of most cancers, together with breast, colon, and ovarian most cancers. Sulforaphane, a compound that helps inhibit development of most cancers cells, is among the many vitamins in broccoli, cauliflower, and Brussels sprouts.
Choline current in broccoli can also assist enhance cognitive perform and reminiscence. Sulforaphane protects mind cells from harm. Different vitamins in broccoli assist enhance mind perform by aiding nerve impulse era and conduction.
Take into account that cruciferous greens include anti-nutritional components which may scale back absorption of iodine and trigger thyroid well being points. Seek the advice of with a nutritionist when you’ve got such issues.
Indranil Biswas is a nutritionist and private coach with a diploma in dietetics and private coaching with a specialization in sports activities diet and energy coaching.
What do you consider this story? Inform us within the feedback part beneath.
