Broccoli - Nutrition Facts, Health Benefits & Potential Risks
Nutritional Information (100g)
Broccoli is a low-calorie, nutrient-dense vegetable packed with vitamins, minerals, and antioxidants.
- Calories: 34 kcal
- Carbohydrates: 6.6 g
- Fiber: 2.6 g
- Protein: 2.8 g
- Fat: 0.4 g
- Vitamin C: 89% of the Daily Value (DV)
- Vitamin K: 85% of the Daily Value (DV)
- Folate: 15% of the Daily Value (DV)
- Potassium: 8% of the Daily Value (DV)
Broccoli is a great source of dietary fiber, vitamins C and K, folate, and potassium, making it a valuable addition to any healthy diet.
Health Benefits of Broccoli
- Rich in Antioxidants: Broccoli contains high levels of antioxidants that help reduce inflammation and oxidative stress.
- Supports Immune Function: The high Vitamin C content in broccoli boosts the immune system and improves skin health.
- Promotes Heart Health: The fiber, potassium, and antioxidants in broccoli can contribute to lower cholesterol levels and improved heart health.
- Improves Digestive Health: With a good amount of fiber, broccoli aids digestion and promotes gut health.
- Supports Bone Health: Broccoli’s high Vitamin K content plays a key role in maintaining strong bones and preventing bone-related diseases.
- May Help Prevent Cancer: Some studies suggest that broccoli may help protect against certain types of cancer due to its high antioxidant and nutrient content.
Potential Risks and Side Effects
- Gas and Bloating: Broccoli contains fiber and certain sugars that can cause gas and bloating in some individuals.
- Thyroid Concerns: Eating large amounts of cruciferous vegetables like broccoli may interfere with thyroid function in people with iodine deficiency.
Delicious Broccoli Recipes
1. Steamed Broccoli with Garlic
A simple, healthy recipe featuring broccoli steamed with garlic and olive oil.
Ingredients:
- 1 head of broccoli, cut into florets
- 2 cloves garlic, minced
- 1 tbsp olive oil
- Salt and pepper to taste
- Lemon wedges (optional)
Instructions:
Steam the broccoli for about 5 minutes or until tender. In a pan, heat olive oil and sauté garlic until fragrant. Toss the steamed broccoli in the garlic oil and season with salt and pepper. Serve with a squeeze of lemon if desired.
2. Broccoli Cheese Soup
A creamy and delicious broccoli cheese soup, perfect for a cozy meal.
Ingredients:
- 2 cups broccoli florets
- 1 small onion, chopped
- 1 clove garlic, minced
- 2 cups chicken or vegetable broth
- 1 cup shredded cheddar cheese
- 1/2 cup milk or cream
- 1 tbsp butter
- Salt and pepper to taste
Instructions:
Sauté the onion and garlic in butter until soft. Add the broccoli and broth, and simmer until the broccoli is tender. Blend the mixture until smooth, then return to the pot and stir in cheese and milk. Season with salt and pepper and serve hot.