Broccoli Nutritional Value

Broccoli (Brassica oleracea italica) belong to the members of the cruciferous vegetables and closely resembles the cauliflower. Characterized by green large flower heads, broccoli has been around for more than 2000 years. The first commercially grown and harvested broccoli was endemic to New York. Evolved from a wild cabbage plant, this vegetable is widely recognized for its anti-cancer properties. More benefits of this vegetable will be discussed in the following section.

Basic Nutritional Values of Brassica Oleracea Italica

Nutrients	Amount*
Total Fat	0 g (1%)
Cholesterol	0 mg (0%)
Sodium	30 mg (1%)
Total carbohydrate	6 g (2%)
Dietary fiber	2 g (9%)
Sugars	2 mg
Protein	3 g
Vitamin A	567 IU (11%)
Vitamin C	81.2 mg (135%)
Vitamin E	0.7 mg (4%)
Vitamin K	92.5 mg (116%)
Vitamin B1 (Thiamin)	0.1 mg (4%)
Vitamin B2 (Riboflavin)	0.1 mg (6%)
Vitamin B3 (Niacin)	0.6 mg (3%)
Vitamin B6 (Pyridoxine)	0.2 mg (8%)
Vitamin B9 (Folate)	57.3 mcg (14%)
Pantothenic Acid	0.5 mg (5%)
Calcium	42.8 mg (4%)
Iron	0.7 mg (4%)
Magnesium	19.1 mg (5%)
Phosphorous	60.1 mg (6%)
Zinc	0.4 mg (2%)
Copper	0.0 mg (2%)
Manganese	0.2 mg (10%)
Potassium	288 mg (8%)
Selenium	2.3 mcg (3%)

*Percentage values are based on a 2000 calorie diet and the nutritional values are given for a serving size of 1 cup chopped broccoli.

How Do Broccoli Benefit the Human Body?

As aforesaid, broccoli is known to prevent the development of cancer. This is due to its abundance in what is known as phytochemicals. These chemicals help in curbing the formation of carcinogens (any substance that produces cancer). Not only this, keeping broccoli as a regular part of the diet also keeps the carcinogens from targeting cells and it also helps other carcinogen-detoxifying enzymes in the body.

As you can infer from the table above, the broccoli is rich in vitamin C. To add to this, its content of vitamin C is higher than that of an orange. The calcium of this vegetable is better absorbed by the body and serves as an excellent source of the same for people who do not or cannot consume dairy products. Not to mention, it is also known to help combat osteoporosis.

The selenium content of broccoli is also related to the anti-cancer properties of broccoli and its anti-viral properties, as well. As I mentioned that the vegetable boosts enzymes which detoxify carcinogens. So, it is to be known that, a broccoli sprout has about 10 - 100 times the power a mature one would have to boost such enzymes.

Given to the nutrition in broccoli, no wonder it is attributed as a 'miracle food'. The vitamin C content in this veggie helps the body to absorb iron from various food. It also lessens the risk of the development of cataracts and takes care of common cold symptoms, as well.

Broccoli is also an essential option to be included in the diet of expecting mothers. The folic acid in the vegetable encourage normal tissue growth in the fetus and prevents the risk of any birth defects. This fact, makes it a good supplement for women who are on birth control pills and for those who are pregnant.

People who munch on broccoli daily, have fewer complaints against high blood pressure, gastrointestinal (GI) tract problem and high blood cholesterol levels. Latest research from the University of Michigan, has shown that broccoli can actually fight and treat breast cancer. Other medical conditions which may be controlled or prevented by this versatile vegetable include Alzheimer's disease, diabetes, calcium deficiencies, colon cancer, malignant tumors, lung cancer, heart diseases, arthritis and in some cases, even the aging process.

So as you can see from the data presented above, making broccoli an important part of your daily diet can enhance and boost your health and quality of life. It may be a dreaded vegetable for some people, especially children. But taking all such benefits of broccoli into consideration, we can sacrifice a bit on its taste!