Broccoli is a cruciferous vegetable that is often referred to as a superfood. It is an excellent source of vitamins, minerals, and antioxidants, making it a key component of a healthy diet. In this article, we will discuss the nutritional values and vitamins content of broccoli, as well as its usage from a nutritional point of view.

Nutritional values of broccoli

Broccoli is low in calories and high in fiber, making it a great choice for weight management. A 100-gram serving of raw broccoli contains just about 34 calories, 2.6 grams of fiber, and 6.6 grams of carbohydrates. It is also low in fat and protein, but it does contain small amounts of essential vitamins and minerals.

Vitamins in broccoli

Broccoli is rich in several important vitamins, including vitamin C, vitamin K, and vitamin A.

Vitamin C

Broccoli is a particularly good source of vitamin C, which is important for maintaining a healthy immune system. Vitamin C also supports healthy skin and can help the body absorb iron. A single cup of chopped broccoli may contain around 135% of the recommended daily intake of vitamin C.

Vitamin K

Vitamin K may play a role for blood clotting and maintaining healthy bones.* Broccoli contains high amounts of vitamin K, with a single cup of chopped broccoli containing around 245% of the recommended daily intake.

Vitamin A

Broccoli also contains small amounts of vitamin A, which may play a role in maintaining healthy eyesight and supporting the immune system.*
Other important vitamins found in broccoli include vitamin B6, thiamin, riboflavin, niacin, and folate.

Minerals in broccoli

Broccoli also contains several important minerals, including potassium, calcium, and magnesium.

Potassium

Potassium is important for maintaining healthy blood pressure and regulating heart function. A single cup of chopped broccoli contains around 9% of the recommended daily intake of potassium.

Calcium

Calcium is important for healthy bones and teeth. While broccoli does not contain large amounts of calcium, it does contain small amounts, with a single cup of chopped broccoli containing around 4% of the recommended daily intake.

Magnesium

Magnesium is important for maintaining healthy muscles and nerves. Broccoli contains small amounts of magnesium, with a single cup of chopped broccoli containing around 5% of the recommended daily intake.
Other important minerals found in broccoli include phosphorus, sodium, and iron.

Usage of broccoli from a nutritional point of view

• Raw: Raw broccoli can be eaten on its own as a snack or added to salads for extra nutrition.
• Steamed: Steamed broccoli is a popular side dish and can be seasoned with herbs and spices for added flavor.
• Roasted: Roasted broccoli is a great way to add depth of flavor to this superfood. It can be roasted with olive oil and garlic for a delicious and healthy side dish.
• Stir-fried: Stir-fried broccoli can be combined with other vegetables and a protein source for a quick and nutritious meal.