Broccoli Nutrition Facts And Health Benefits

This green veggie is less in calories and full of water with almost no fat. It has huge nutritional value that has various health benefits to offer.

• Protein: 2.31 g
• Fiber: 2.16 g
• Vitamin C: 82.2 mg
• Selenium: 1.44 µg
• Phosphorus: 60.3 mg
• Potassium: 273 mg
• Fat: 0.3 g
• Vitamin A: 7.2 µg
• Vitamin K: 91.8 µg
• Folate (Vitamin B9): 58.5 µg
• Carbs: 5.64 g
• Water: 81 g
• Calcium: 41.4 mg 
• Magnesium: 18.9 mg
• Choline: 16.8 mg
• Beta Carotene: 83.7 µg

Here are the health benefits of this vegetable:

We all know that high-fiber foods help in healthy digestion. As discussed, broccoli is high in fiber and antioxidants. These support a healthy bowel movement and keep the digestive system on track.

Consumption of broccoli makes it easy to defecate because of its high fiber content. Nonetheless, be mindful of moderate consumption as excess consumption may lead to health hazards.

Vitamin C is an important nutrient essential for a strong immune system. And, without any doubt, one of the rich vitamin C foods is broccoli.

Building a healthy immune system is essential to fight against various diseases. For a complex immune system of the human body, various nutrients are essential for proper functioning.

Vitamin C is a top nutrient that helps keep the immune system healthy and broccoli is loaded with it. Research says daily consumption of 100 to 200 mg of vitamin C is enough to prevent infections.

The main cause of the cancer is the growth of abnormal cells which leads to oxidative stress. Worry not, broccoli has anti-cancer properties.

Even though one food does not make you cancer-free, moderate consumption of a list of foods can be rays of hope to prevent cancer.

A plant compound called isothiocyanates is present in broccoli that inhibits the growth of cancerous cells. It is better to consume broccoli fresh rather than having its supplements to gain the nutrients essential to the body.

Not all cholesterol is bad. Yes, it needs to be managed if on the higher side. But having few amounts of it is not dangerous as cholesterol is essential to help you digest fat.

Rich in soluble fiber, broccoli helps deal with high cholesterol. Broccoli is loaded with various nutrients along with Sulforaphane. This compound helps in reducing triglyceride levels.

Green vegetables are always good for health. Either the leafy green vegetables or the florets, they can do wonders for your eye health. Broccoli has carotenoids namely lutein and zeaxanthin.

These help decrease the risk of age-related macular degeneration that can impair vision.

Moreover, a lack of vitamin A in the body leads to night blindness. Broccoli has beta carotene that our body converts into vitamin A.

When young or even as you age, you wish to have strong teeth, don't you? To give a wide smile for the photograph and to chew foods for easy digestion, strong teeth are essential.

Broccoli is a good source of nutrients essential for oral health that help prevent dental disease. Nutrients such as vitamin C and calcium are essential to decrease the risk of periodontal disease.

We know that intake of calcium-rich foods strengthens our bones and promotes healthy joints. The best news, broccoli is a good source of calcium and vitamin K.

Not just vitamin K and calcium, broccoli has zinc, phosphorus, and vitamins A and C that assist in having strong bones.

Having broccoli also helps prevent osteoarthritis. When one vegetable can help you have strong bones, why not include it on a diet?

Consumption of broccoli is miraculous to diabetic patients too. It can do wonders for those with type 1 diabetes. Being a good source of antioxidants, broccoli helps protect against damage caused by diabetes.

Another good reason for which diabetic patients can have broccoli is because they are low glycemic food. Meaning, the consumption of broccoli does not cause a spike in blood sugar levels.

The heart is an organ that needs to be healthy for the healthy functioning of the body. Antioxidants in broccoli are associated with maintaining a healthy heart, reducing the risk of heart attack.

A plant-based compound, sulforaphane helps reduce inflammation in the body. It helps prevent the buildup of plaque in arteries. Not just that, broccoli is a rich source of fiber that helps in digestion and is crucial in lowering cholesterol.

In addition to being a low-calorie food, broccoli is a rich source of dietary fiber. Along with fiber, broccoli is packed with various nutrients essential for the body. Especially, broccoli is rich in compounds known as glucosinolates.

The body breaks down these compounds and produces isothiocyanates. Isothiocyanates help reduce oxidative stress and keep the risk of neurodegenerative diseases such as Parkinson's, Alzheimer's, etc. at bay.

With climate change, ozone layer depletion has become a major concern. The damaged ozone layer has led to increased exposure to harmful UV rays.

This leads to the risk of skin cancer and is in a rising state. In such conditions, having foods that are good for the skin such as broccoli protects against UV radiation damage that leads to skin cancer.

Water is essential to keep the cells and organs healthy. Staying hydrated regulates the body temperature and prevents constipation. A cup of broccoli (90 g) has 81 grams of water.

When our body receives enough water, it provides lubrication to the joints, helps move food through the digestive tract, and has other benefits as mentioned above.

Not just the water to the body, but broccoli adds volume to the diet too. High in fiber, broccoli keeps you full and satisfied, reducing the urge to snack. This ultimately leads to healthy weight management.

Broccoli helps fight inflammation too. It has the anti-inflammatory power that reduces the risk of chronic diseases.

Different compounds available in broccoli work in synergy and reduce inflammation in the body's tissues. Cruciferous vegetables including broccoli help lower the pro-inflammatory markers in the blood.

Broccoli has a flavonoid, Kaempferol that has strong anti-inflammatory capacity. This specific benefit of broccoli helps prevent the risk of chronic disease.