Food Item of The Week – Broccoli

1 Cup of broccoli has 44 calories and a surplus of nutrients and health benefits, including: 

  • Dietary Fiber: 4.68g or 18.72% of your daily value
    • Soluble – 2.03g
    • Insoluble – 2.65g
    • Fiber in the diet helps lower cholesterol
  • Protein: 4.66g
  • Vitamin A (beta-carotene): 1358.76mcg
  • Vitamin C: 123.4mg
  • Folate: 93.91mcg
  • Vitamin K: 155.2mcg
  • Calcium: 74.72mg
  • Magnesium: 39mg
  • Potassium: 505.44mg
  • Lutein/zeaxanthin: 1,277mcg
    • Promote eye health
  • Isothiocyanates:
    • Anticancer phytochemical that neutralizes carcinogens
  • Broccoli also contains indole-3-carbinol, great for women because it increases the ratio of “good” estrogen metabolite to the potentially harmful ones.
  • High levels of sulforaphane, a phytochemical that increases the activation of enzymes known as phase-2 enzymes, which help fight carcinogens (may reduce the risk of prostate cancer)
  • The unique combination of antioxidant, anti-inflammatory, and pro-detoxification components in broccoli make it a unique food in terms of cancer prevention.
  • How to eat raw & cooked: Broccoli is great raw with hummus as well as steamed with lemon zest
  • Glucoraphanin, gluconasturtiian, and glucobrassicin are 3 glucosinolate phytonutrients found in a special combination in broccoli. 
    • They help the body’s detox process, including activation, neutralization, and elimination of contaminants 
  • Broccoli has kaempferol
    • A flavonoid that studies have shown has the ability to lessen the impact of allergy-related substances on our body
NutritionAshley Pettit