Vitamins, minerals and compounds in broccoli

Broccoli is known for its many health benefits. Cruciferous vegetables are high in fiber and very low in calories. Broccoli is packed with vitamins, minerals, antioxidants and other nutrients, including:

• Vitamins: Vitamins A, C, EAnd K have several health benefits, including improved immune function and bone health.
• Minerals: Calcium, ironAnd potassium promote bone development and muscle health.
• Antioxidants: Vitamins C and E, beta-carotene and flavonoids protect cells from damage.
• Bioactive compounds: Glucosinolates, sulforaphaneand indole-3-carbinol have anti-inflammatory and antimicrobial effects.
• Fiber: Insoluble fiber aids digestion.

Nutritional value of a single serving of broccoli

A single serving of raw broccoli (about 1 cup) contains:

• 24 calories
• 2 grams (g) of protein
• 2 g of fiber
• 0 g of fat
• 35 milligrams (mg) of calcium
• 0.5 mg of iron
• 230 mg of potassium
• 16 mg of magnesium
• 40 mg of vitamin C
• 49 mg of folate
• 78 mg of vitamin K

Does cooking change your nutritional profile?

Cooking broccoli can change its nutritional composition and reduce its health benefits. For example, cooking broccoli reduces the amount of vitamin C. To get the most of broccoli’s nutrients, eat it raw or lightly cooked.

Research shows that steaming broccoli has the least harmful effect on its nutritional composition. The cooking method that removes the most nutrients from broccoli is boiling. When boiled, water-soluble vitamins like vitamin C and folate are lost.

Ways to cook broccoli include:

• Smoking
• Grilling
• Sauté
• Boiling
• Microwave

Who should be careful with broccoli?

Broccoli is a healthy choice for most people, but some may need to limit or avoid it. Broccoli can affect:

• Anticoagulant medications: Broccoli is high in vitamin K, which may interfere with blood thinning medications like Jantoven (warfarin).
• Thyroid health: Broccoli contains compounds called goitrogens which can affect thyroid function.
• Allergy: An allergic reaction to broccoli is rare but possible.

Summary

Broccoli is a cruciferous vegetable that is packed with healthy nutrients. It is rich in vitamins, minerals, antioxidants and fiber. Adding broccoli to your diet may reduce your risk of chronic diseases like heart disease and cancer.

To get the most out of it, enjoy your broccoli raw or steamed. To enhance the flavor, try mixing it with olive oil, salt and pepper.