Most of us are probably already aware that broccoli is an amazingly healthy vegetable. And I’m sure most of us also know we should be eating more of it, but why? Here are several bits of information outlined below that illustrates just a few of the many reasons why it should be incorporated into our weekly meal rotation. You might even find some of the information particularly interesting as it pertains to weight loss. So let’s dive in and explore some of these amazing benefits!
REASON 1: Broccoli is packed with vitamins, minerals, and bioactive compounds
One cup (91 grams) of raw broccoli contains:
Carbs: 6 grams
Protein: 2.6 gram
Fat: 0.3 grams
Fiber: 2.4 grams
Vitamin C: 135% of the RDI
Vitamin A: 11% of the RDI
Vitamin K: 116% of the RDI
Vitamin B9 (Folate): 14% of the RDI
Potassium: 8% of the RDI
Phosphorus: 6% of the RDI
Selenium: 3% of the RDI
*RDI- Recommended Daily Intake
REASON 2: Broccoli Helps You Eat Less While Feeling Fuller
Over ⅓ of the total carbs found in broccoli come from that of fiber, netting less than 3g of carbs per serving and making it a go-to dieting food staple! A single serving contains 2.4 grams (roughly 15% of the recommended daily value). Fiber, the indigestible part of plant foods, helps slow down digestion, which in turn makes you feel fuller longer. It has also been known to help to keep bowel movements regular, lower cholesterol levels, helps to control blood sugar, and aid in having a healthy weight.
REASON 3: Broccoli Can Help You Recover Quicker
Broccoli contains 135% of the RDI of Vitamin C. Vitamin C is known to aid in muscle function and decrease muscle soreness. Another key factor of consuming the vitamin c in broccoli is that it helps keep your immune system running optimally. Also, a 2014 study published in the Preventive Nutrition and Food Science Journal suggests that broccoli florets have potent antioxidant and anti-inflammatory effects.
PREPARATION:
When preparing broccoli, you have some versatility. First, it can be purchased fresh, frozen, or canned. When shopping for fresh broccoli, select stalks with tight compact clusters of dark green florets, avoid limp stalks with yellowing florets. A common misconception is that all the nutrition of broccoli is found in the florets, but the stalks are just as nutritious, so eat everything! Second, it can be prepared raw, steamed, baked, roasted, boiled, microwaved, grilled, sauteed, and fried as just some examples. Try roasting broccoli in the oven with a spritz of olive oil spray and a squeeze of lemon to try something a little different. Or saute some and add it to an omelette for a quick delicious breakfast. Use your imagination! Let us know your favorite ways to prepare broccoli in the comment section. Also, don’t forget to subscribe and receive articles like this, special offers, and updates at Upper Bucks Weight Management.
RESOURCES:
https://www.organicfacts.net/health-benefits/vegetable/health-benefits-of-broccoli.html
https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/nutrients
https://www.ncbi.nlm.nih.gov/pubmed/19519500
https://www.ncbi.nlm.nih.gov/pubmed/16948483