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Broccoli: full of nutrition!
While many were still unaware of broccoli, it has become a popular vegetable now because of its many health benefits. This hearty, tasty vegetable is rich in dozens of nutrients and packs the most nutritional punch of any vegetable, most importantly:
- Calcium: While the calcium content of one serving doesn't equal that of a glass of milk, broccoli is an important calcium source for those who don't consume dairy products. Research also shows that this mineral plays a vital role in the control of high blood pressure and in the proper functioning of muscles and nerves.
- Beta-carotene and vitamin C: These are important antioxidants that have been linked to a reduced risk of numerous conditions including cataracts, heart disease, and several cancers. Broccoli being a major source for these two nutrients is considered a cardio and cataract preventive vegetable and an immune booster.
- Fibre: It is a rich source of fibre which helps in regulating the digestion of food and the maintenance of a healthy digestive system.
- Folic Acid: Broccoli is a good source of folic acid, which is very important for pregnant women especially in the early phase of their pregnancy as it plays a vital role in the normal development of the foetus.
Most importantly, protection against Cancer!
Broccoli provides a health bonus in the form of protective substances that can help protect you from disease. Botanically, broccoli belongs to the cabbage family, collectively known as cruciferous vegetables. Health organizations have singled out cruciferous vegetables as must-have foods and recommend that you eat them several times a week as they are linked to lower rates of cancer.
How much nutrition is in 1 cup of broccoli?
Did you know that broccoli is a low-calorie food that contains only 45 calories in 1 cup?
Take a look at the quantity of the main nutrients in broccoli and how much they cover your daily needs:
| In 1 cup fresh or cooked | % Daily Recommendation | |
| Dietary Fibre | 4.7 g | 19 |
| Vitamin A | 2280 IU | 46 |
| Vitamin C | 120 mg | 206 |
| Folic Acid | 94 micrograms | 24 |
| Calcium | 75 mg | 8 |
Incorporate broccoli in your diet, you can eat it raw or steamed - as an appetizer, in the salads and soups or in mixed dishes. It adds flavour, colour and above all extra health benefits.
Good to Know
Quick steaming or healthy sautéing are the best ways to cook broccoli in order to retain its nutrients. These methods of preparation cause the least loss of nutrients.
