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Broccoli

Broccoli

Nutrients per Serving
A 1/2 cup of broccoli contains:

Calories: 15
Fat: 0 grams
Carbs: 3 grams
Protein: 1 gram
One cup of broccoli has as much vitamin C as an orange. You need this antioxidant to protect your cells from damage and promote healing throughout your body.

Broccoli is also rich in vitamins and minerals like:

Calcium
Iron
Phosphorous
Potassium
Zinc
Thiamin
Riboflavin
Niacin
Vitamins A, B6, B12, D, E and K
Folate

Health Benefits


On top of all the vitamins and minerals it contains, broccoli is chock full of many natural chemicals that scientists are still learning about. Chief among these is a sulfur compound called sulforaphane, which may help with certain health conditions. These include:

Diabetes. Studies show that sulforaphane may help lower your blood sugar. If you have type 2 diabetes and obesity, you may notice a bigger improvement in blood sugar than other people would.

Cancer. Sulforaphane and other natural compounds in broccoli might stop cancer cells from forming in your body.
Osteoarthritis. Because it keeps the cartilage between your joints healthy, sulforaphane can help prevent or slow osteoarthritis.

Schizophrenia. While scientists don’t have enough proof yet, high levels of sulforaphane may shift brain chemicals. Researchers are trying to find out if broccoli sprout extracts could help people with schizophrenia manage their symptoms.

Other natural plant compounds in broccoli called carotenoids have health benefits, too. They can help lower your chances of getting heart disease and boost your immune system, your body’s defense against germs.

Risks and Warnings


You may need to avoid broccoli if you have some health problems. Talk to your doctor about what’s best for you if:

You take blood thinners. Broccoli is high in vitamin K, which helps your blood clot. If you eat more than usual, it may change how your body responds to your medicine. While you don’t have to avoid all broccoli if you’re on blood thinners, you should keep the amount of vitamin K in your diet steady.

You have irritable bowel syndrome (IBS). Broccoli may give you gas and upset your bowels.

You have kidney problems. The phosphorus in broccoli can start to build up in your blood if your kidneys don’t work well.

How to Prepare Broccoli


Some people prefer broccoli florets, but you can eat the leaves and stems, too. The stalk contains the most fiber, while broccoli leaves are highest in cell-protecting antioxidants, vitamins E and K, and calcium.

At the store or farmers market, look for fresh broccoli with dark green or purple, not yellow, florets.

Don’t wash broccoli until you’re ready to prepare it. Unwashed, it will stay fresh in a plastic bag in your fridge for a week.

Boiling will remove up to 90% of broccoli’s nutrients, so prepare it a different way. It’s easy to roast, steam, stir-fry, or microwave. You can also eat broccoli raw with a side of hummus or salad dressing.

INR. 90

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