Broccoli: The king of vegetables
The little green florets of broccoli look like a cauliflower that suddenly decided to go all Hulk on you - like it got all powerful one day and just filled up with energy and turned green! Maybe it’s trying to tell you something. Read on to know what …
Nutrition:
Here is the nutrition data for a single serving of broccoli (about 1.5 cups):
At first glance certain things jump straight out:
- 4g of cholesterol-fighting fiber
- 4g of muscle-building protein
- More Vitamin C than you need for 2 days
- A 5th of your Vitamin A needs
- And the best part: all this from just a 50 calorie power-packed serving with virtually no fat!
In addition, there is more good stuff here than meets the eye.
World’s Healthiest Foods reports that:
- Like other cruciferous vegetables, broccoli contains phytochemicals-sulforaphane and the indoles-with significant anti-cancer effects including the ability to reduce the size of tumors and also fight against breast and stomach cancers.
- Broccoli is rich in flavonoids which significantly reduce the risk of heart disease.
- Broccoli contains powerful phytochemical antioxidants in the carotenoid family called lutein and zeaxanthin, both of which are concentrated in large quantities in the lens of the eye. When 36,000 men in the Health Professionals Follow-Up Study were monitored, those who ate broccoli more than twice a week had a 23% lower risk of cataracts compared to men who consumed this antioxidant-rich vegetable less than once a month.
- When it comes to building strong bones, broccoli’s got it all for less. One cup of cooked broccoli contains 74 mg of calcium, plus 123 mg of vitamin C, which significantly improves calcium’s absorption.
- Especially if you are pregnant, be sure to eat broccoli. A cup of broccoli supplies 94 mcg of folic acid, a B-vitamin essential for proper cellular division because it is necessary in DNA synthesis. Without folic acid, the fetus’ nervous system cells do not divide properly.
With this many superb benefits, it is no wonder that broccoli is called the King of Vegetables - pound for pound it is more nutritious and densely packed with vitamins and minerals than any other known vegetable (spinach and brussel sprouts included!).
Of course, no mention of broccoli would be complete without bringing to mind that famous New Yorker cartoon by anonymous cartoonist E.B.White:
(click to enlarge)
Mother: “It’s broccoli, dear.”
Daughter: “I say it’s spinach, and I say the hell with it.”
Further reading:
- Broccoli - The Crown Jewel of Nutrition
- World’s Healthiest Foods page for broccoli
- Nutrition Data page for broccoli
Broccoli can be steamed and then spiced with simple garnishes lke garlic and olive oil, or salt, pepper and herbs. Whichever way you prefer, make sure to include it in your diet regimen. It’s a real superfood, nay, a FitMan Food!
Technorati Tags: health, fitness, nutrition, broccoli
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I was reading the broccoli article but noticed that the cartoon link is not working.
I love this blog. Keep up the good work!