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Broccoli nutrition facts

Broccoli nutrition facts

Nutritin can freeze broccoli, but most cooks Broccoli nutrition facts or steam it first. Fresh, young broccoli should not taste fibrous, woody, or sulfurous. Amount of sodium in Broccoli: Sodium.

Broccoli nutrition facts -

One of these is sulforaphane, which is a sulfur-containing compound that gives cruciferous vegetables their bitter bite. Cruciferous vegetables also contain indolecarbinol. Research from suggests that this compound may have powerful antitumor properties.

Cauliflower, Brussels sprouts, kale, turnips, cabbage, arugula, broccolini, daikon, kohlrabi, and watercress may all have similar properties.

Does diet affect cancer risk? Find out here. Calcium and collagen work together to make strong bones. The body also needs vitamin C to produce collagen.

Both are present in broccoli. Vitamin K has a role in blood coagulation, but some experts have also suggested that it may help prevent or treat osteoporosis. People with low vitamin K levels may be more likely to experience problems with bone formation.

Getting enough vitamin K from the diet may help keep the bones healthy. Learn about some natural ways to increase bone strength here. Vitamin C is an antioxidant that provides a range of benefits. It supports the immune system and may help prevent cancer, cardiovascular disease CVD , cataracts , and anemia.

In supplement form, it may also help reduce the symptoms of the common cold and shorten the time a cold lasts. Vitamin C helps the body produce collagen, which is the main support system for body cells and organs, including the skin. As an antioxidant, vitamin C can also help prevent skin damage, including wrinkling due to aging.

Studies have shown that vitamin C may play a role in preventing or treating skin conditions such as shingles and skin cancer. Get some tips on other skin-friendly foods in this article. Dietary fiber can help promote regularity, prevent constipation , maintain a healthy digestive tract, and lower the risk of colon cancer.

In , a screening trial found that people who consumed the highest levels of fiber were less likely to develop colorectal cancer than those who ate little fiber.

Which other foods support healthy digestion? When the immune system is under attack, inflammation can occur. Inflammation can be a sign of a passing infection, but it can also occur with chronic autoimmune conditions such as arthritis and type 1 diabetes. People with metabolic syndrome may also have high levels of inflammation.

Broccoli may have anti-inflammatory effects, according to a study. Scientists found that the antioxidant effect of sulforaphane in broccoli helped reduce inflammation markers in laboratory tests.

They therefore concluded that the nutrients in broccoli could help fight inflammation. In a study , 40 otherwise healthy people with overweight consumed 30 g of broccoli sprouts per day for 10 weeks.

At the end of the study period, the participants had significantly lower levels of inflammation. What is the anti-inflammatory diet? This article provides tips on foods to eat and avoid.

Research from suggested that eating broccoli may help people with type 2 diabetes manage their blood sugar levels. This is due to its sulforaphane content.

Also, one review found that people who consume a high fiber diet are less likely to have type 2 diabetes than those who eat little fiber. Fiber may also help reduce blood sugar levels in people with diabetes.

Which foods are good for people with diabetes? Get some tips here. The fiber, potassium , and antioxidants in broccoli may help prevent CVD.

A population study demonstrated that older women whose diets were rich in cruciferous vegetables had a lower risk of atherosclerosis. This is a condition affecting the arteries that can result in a heart attack or stroke. This benefit may be due to the antioxidant content of cruciferous vegetables, and particularly sulforaphane.

The American Heart Association AHA recommend increasing the intake of potassium while adding less sodium to food.

This relaxes the blood vessels and lowers the risk of high blood pressure , which can lead to atherosclerosis and other cardiovascular problems.

One review found that people who eat the most fiber have a lower risk of CVD and lower levels of blood lipids fat than those who consume little fiber. Which foods can help prevent high blood pressure? The table below lists the amount of each nutrient in one cup of broccoli, weighing around 76 g , according to the USDA.

It also shows how much an adult needs of each nutrient, according to the — Dietary Guidelines for Americans. Needs vary according to sex and age.

Broccoli also contains various B vitamins, zinc, copper , selenium , and a range of antioxidants. Learn about some other antioxidant-rich foods here.

When buying broccoli, people should try to choose pieces that are tight and firm to the touch and dark green in color.

Avoid pieces that are limp, turning yellow, or wilting. Fresh, young broccoli should not taste fibrous, woody, or sulfurous. Broccoli can become woody or fibrous if a person stores it at room temperature or for a long time.

Store broccoli unwashed in loose or perforated bags in the crisper drawer of the refrigerator. People should only wash broccoli right before eating it, as wet broccoli can develop mold and become limp. People who use these drugs should not suddenly increase their intake of vitamin K-rich foods such as broccoli.

Which other foods should people avoid when taking warfarin? Also, some people may have an allergic reaction to the substances in broccoli and other cruciferous vegetables. If a person experiences hives , swelling, or difficulty breathing after eating broccoli, they should seek medical help.

Turns out, the health benefits of broccoli also extend to your ticker. The cruciferous veggie boasts milligrams 11 percent of the RDA of potassium, an essential mineral that helps keep blood pressure under control, explains Syn.

Specifically, potassium offsets the effects of sodium a nutrient that raises your blood pressure when consumed in excess by reducing tension in your blood vessel walls and causing you to excrete more sodium through your urine. This process helps lower your blood pressure and, in turn, the risk of heart disease and stroke, according to the American Heart Association.

Although most people can eat the green veg and feel completely fine, broccoli can cause bloating, gas, and digestive discomfort in others. In particular, if you have irritable bowel syndrome IBS , you'll want to limit your consumption of broccoli.

Especially when you eat a lot of it, broccoli is a high-FODMAP food — meaning, in essence, that it contains specific fermentable carbohydrates that can be difficult or impossible for some people to digest. The high fiber content of the veggie can also cause some GI upset.

If you have IBS or an otherwise sensitive stomach, play it safe by consuming broccoli in small portions if at all. Convinced to give the veggie you once despised another shot? When shopping for broccoli, choose a stalk that has a compact cluster of small flower buds read: the little green beads at the top of the head , suggests Syn.

If the broccoli in your supermarket's produce section is looking the worse for wear, feel free to grab a bag of florets from the frozen section, which is typically more affordable and lasts longer, notes Syn. In some cases, frozen broccoli may be higher in certain nutrients than the fresh counterpart," she notes.

The reason? Ripe produce is often frozen within hours of being picked, helping to lock in nutrients. If you picked up a fresh head of broccoli, store it unwashed in a loose or perforated plastic bag in the crisper drawer of your fridge for about three to five days.

When you're ready to put the little green trees to good use, wash the veggie in water, she adds. While there's no wrong answer when it comes to cooking broccoli, some techniques do have a leg up on others. And though it's practically second nature, you don't have to toss the stalks in the trash.

When you're sick and tired of eating plain, steamed broccoli florets, it's time to get creative with your consumption. To spice up your dinner plate — and nab those key broccoli health benefits — steal these innovative meal ideas.

As a "rice. In soups. One of Syn's favorite ways to get her fill of broccoli is by blending it into a soup. Try DIY-ing a broccoli cheddar bowl à la Panera or concocting a cream of broccoli soup. In a stir-fry. A stir-fry is another one of Syn's go-to broccoli dishes.

For a veg-heavy meal, toss broccoli, peppers, onions, and mushrooms into a piping-hot skillet or wok, then top the cooked veggies off with a savory stir-fry sauce. It's filling enough to be a complete meal.

As a side dish. When you're looking for a low-effort way to use up the broccoli in your fridge, consider transforming it into a side dish by roasting the veggie with chickpeas and radicchio or topping baked broccoli off with a cashew cream sauce.

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Measure content performance. Understand audiences through statistics or combinations of data from different sources. Develop and improve services. Use limited data to select content. List of Partners vendors. By Megan Falk. In This Article View All. In This Article. What Is Broccoli?

Broccoli Nutrition Facts. Broccoli Health Benefits. Potential Risks of Broccoli. How to Buy and Eat Broccoli. Broccoli Leaves Recipe Ideas That Will Limit Your Food Waste. How Much Protein You Should Eat Per Day — Plus, High-Protein Meal Ideas to Try.

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2 thoughts on “Broccoli nutrition facts

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