Hey all broccoli lovers and haters!!!
Today I will reveal WHY we eat broccoli in our house and WHY should YOU!
Interestingly enough, these mini trees are notorious for being pushed off the plates of kids around the world, but broccoli’s reputation as one of the healthiest veggies still rings true. And here is why…
According to the USDA National Nutrient Database, one cup of chopped raw broccoli (approximately 91 grams) contains:
0 grams of fat
6 grams of carbohydrate (including 2 grams of sugar and 2 grams of fiber)
3 grams of protein.
Just one cup of broccoli provides over 100% of your daily need for vitamin C and vitamin K and is also a good source of vitamin A, folate, and potassium! (Medical News Today)
So gotta agree with me, that it’s worth giving broccoli a go!
I meet more and more people lately who are trying to eat healthier, make some dietary changes and do something to improve or sustain their good health. If this is you – broccoli should be on the top of your grocery list!
Broccoli belongs to the cruciferous vegetable family, which includes kale, cauliflower, Brussels sprouts, bok choy, cabbage, and turnips. These nutrition powerhouses supply loads of nutrients for a few calories! So why not enjoy the full plate of greens AND not overindulge on unnecessary calories!
Not only does broccoli have great nutritional value, lost of vitamins and fiber, eating broccoli regularly offers many Possible Health Benefits :
- Fights different types of cancer
Eating a high amount of cruciferous vegetables has been associated with a lower risk of cancer; particularly lung and colon cancer. At the end of the day – our good (or bad) health starts from the colon…
Broccoli also contains folate, which is another important vitamin that has been found to decrease the risk of breast cancer in women.
- Improves bone health
The bone fracture is linked with vitamin K deficit.
The good news is that just one cup of chopped broccoli provides 92 micrograms of vitamin K 🙂
This is well over 100% of your daily needs. Consuming an adequate amount of vitamin K also improves the absorption of calcium. Win-win!
- Healthier skin
In order to have a healthy-looking, glowing skin we all need lots and lots of antioxidants. Broccoli is full of antioxidant vitamin C! (Are you doing a happy dance right now?) Antioxidants, when eaten in its natural form (in fresh produce as opposed to supplements), can help to fight skin damage caused by the sun and pollution, reduce wrinkles, and improve overall skin texture. Oh yeah, baby!
Broccoli provides 81 milligrams of vitamin C in just one cup! That is more than what you need in an entire day.
- Improves digestion and natural detoxification
Broccoli has lots of natural fiber and eating foods with natural fiber can prevent constipation as well as maintain a healthy digestive tract. Recent studies have shown that dietary fiber may also play a role in regulating the immune system and inflammation.
- Antioxidants and fiber may aid blood sugar control
One human study showed significantly decreased insulin resistance in people with type 2 diabetes who consumed broccoli sprouts daily for one month (healthline.com)
Quick tips to enjoy more broccoli:
- Keep it simple and sauté chopped broccoli drizzled with coconut oil, cracked black pepper, and minced garlic.
- Chop raw broccoli and add to your next wrap or salad.
- Top your flatbread or pizza with chopped broccoli before roasting.
- Make your own pesto or pasta sauce and add broccoli – you won’t even know the difference but you’ll get the benefits! 😉
Different cooking methods:
All these methods alter the vegetable’s nutrient composition, particularly reducing vitamin C, as well as soluble protein and sugar. Steaming appears to have the fewest negative effects. Of course, broccoli can be eaten cooked or raw — both are perfectly healthy but provide different nutrient profiles.
And if I haven’t convinced you yet, maybe these 7 recipes will help you fall in love with broccoli:
1. Sautéed spiced broccoli
2. Oven Roasted broccoli with cheese
3. Broccoli Frittata with feta
4. Broccoli and Quinoa soup
5. Pesto broccoli and chicken pasta
6. Lasagne with broccoli and tuna
7. Broccoli snacks
Broccoli is a nutrient-rich vegetable that may enhance your health in a variety of ways, such as by reducing inflammation, improving blood sugar control, boosting immunity and promoting heart health.
However, keep in mind that good health doesn’t come from any single food. Broccoli is merely one of the numerous healthy foods that can contribute to optimal health.