Broccoli

Health Benefits of Broccoli.

  • Broccoli is one of the very low calorie vegetables; provides just 34 calories per 100 g. Nevertheless, it is rich in dietary fiber, minerals, vitamins, and anti-oxidants that have proven health benefits. Total antioxidant strength measured in terms of oxygen radical absorbance capacity (ORAC) of broccoli is 1632 µmol TE/100 g.
  • Fresh Broccoli is a storehouse of many phyto-nutrients such as thiocyanates, indoles, sulforaphane, isothiocyanates and flavonoids like beta-carotene cryptoxanthin, lutein, and zea-xanthin. Studies have shown that these compounds by modifying positive signaling at molecular receptor levels help protect against prostate, colon, urinary bladder, pancreatic, and breast cancers.
  • This fresh vegetable is exceptionally rich source of vitamin-C; providing 89.2 mg or about 150% of RDA per 100 g. Vitamin-C is a powerful natural anti-oxidant and immune modulator, helps fight against flu causing viruses.
  • Further, it contains very good amounts of another anti-oxidant vitamin, vitamin-A. 100 g fresh head provides 623 IU or 21 % of recommended daily levels. Together with other pro-vitamins like beta-carotene, alpha-carotene, and zea-xanthin, vitamin A helps in maintaining the integrity of skin and mucusa. Vitamin A is essential for healthy eye-sight and helps prevent from macular degeneration of the retina in the elderly population.
  • Broccoli leaves (green tops) are an excellent source of carotenoids and vitamin A; (16000 IU of vitamin A per 100 g) carrying these compounds several times greater than that in their flower-heads.
  • Fresh heads are an excellent source of folates; contain about 63 µg/100 g (Provides 16% of RDA). Studies have shown that consumption of fresh vegetables and fruits rich in folates during pre-conception, and pregnancy helps prevent neural tube defects in the offspring.
  • This flower vegetable is a rich source of vitamin-K and B-complex group of vitamins like niacin (vit B-3), pantothenic acid (vit.B-5), pyridoxine (vit.B-6), and riboflavin. Further, its florets also hold some amount of omega-3 fatty acids.
  • Furthermore, it is also a good source of minerals like calcium, manganese, iron, magnesium, selenium, zinc and phosphorus.
See the table below for in depth analysis of nutrients:
Broccoli (Brassica oleracea var. italica), fresh, raw,
Nutrition value per 100 g(Source: USDA National Nutrient data base)
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-ß 361 µg
Crypto-xanthin-ß 1 µg
Lutein-zeaxanthin 1403 µg