What is Broccoli, How Many Calories? Benefits, Harm and Nutritional Value

Broccolireferred to as super vegetables for their beneficial health effects, cabbage, cauliflower and Brussels sprouts is related to. “Brassica oleracea " It belongs to the plant species known as.

It is a vegetable with high nutritional value because it contains important vitamins and minerals such as vitamin C and K, iron and potassium minerals. It also contains more protein than many vegetables.

Broccoli, which you can consume raw, cooked or steamed, has many health benefits. 

 Broccoli Nutrition and Calorie Value

One of the biggest benefits of vegetables is their nutritional content. It's packed with a wide variety of vitamins, minerals, fiber, and other bioactive compounds. One cup (91 grams) raw broccoli values is as follows:

Carbs: 6 grams

Protein: 2.6 grams

Fat: 0.3 grams

Fiber: 2.4 grams

Vitamin C: 135% of the RDI

Vitamin A: 11% of the RDI

Vitamin K: 116% of the RDI

Vitamin B9 (Folate): 14% of the RDI

Potassium: 8% of the RDI

Phosphorus: 6% of the RDI

Selenium: 3% of the RDI

Vegetables can be eaten cooked or raw - both are perfectly healthy but have different nutritional profiles.

Different cooking methods such as boiling, microwaving, pan-frying, and steaming alter the nutritional composition of the vegetable, especially in terms of vitamin C as well as the reduction of soluble protein and sugar. Steam cooking has the least negative effects.

Still, raw or cooked broccoli is an excellent source of vitamin C. 78 grams of cooked broccoli provides 84% ​​of the daily recommended amount - that's one and a half. orangeIt is equivalent to the vitamin C content of.

Broccoli Vitamin, Mineral and Protein Value

Containing almost 90% water broccoli calories it is a low vegetable. Provides 100 calories per 34 grams.

Carbohydrate

Carbohydrates in broccoli It consists mainly of fiber and sugar. Its total carbohydrate content is 3.5 grams per glass. 

Lif

Lifis an important part of a healthy life. Fiber foods should be preferred for intestinal health, preventing various diseases and losing weight.

1 cup (91 grams) raw broccoli Contains 2.4 grams of fiber. This ratio is equivalent to 5-10% of the daily fiber amount required.

Broccoli protein amount

proteins it is the building block of the body. It is necessary for the maintenance, growth and repair of the body. Compared to other commonly consumed vegetables the amount of protein in broccoli is too much. (29% of its dry weight)

Vitamins and Minerals

Broccoli contains a wide variety of vitamins and minerals. The most common ones are:

C vitamin

Having important functions on skin health and immune system C vitamin is an antioxidant. 45 grams of raw broccoli meets 75% of the daily vitamin C requirement.

Vitamin K1

It contains a significant amount of vitamin K1, which is essential for bone health and blood clotting.

Folate (Vitamin B9)

Especially pregnancy Folate, which is very necessary in the period, takes part in tasks such as normal tissue growth and cell renewal.

Potassium

This essential mineral is essential for blood pressure control and prevention of cardiovascular disease.

Manganese

This trace element is whole grains, pulseis found in fruits and vegetables.

Iron

This element, which is responsible for carrying oxygen to red blood cells, has important functions.

It also contains small amounts of other vitamins and minerals. In fact, broccoli contains small amounts of everything necessary for the body.

Other Plant Compounds Found in Broccoli

With numerous health benefits, broccoli is also rich in antioxidants and various plant compounds.

Sulforaphane

It is the most abundant and concentrated compound in vegetables. It has the function of providing protection against cancer.

Indole 3 carbinol

This compound, which has a known protective effect against cancer, has a unique nutritional property.

Carotenoids

Beneficial for eye health lutein and zeaxanthin, beta carotene It contains.

Kaempferol

It is an antioxidant that has a protective effect against heart health, cancer, inflammation and allergies.

Quercetin

It is an antioxidant that has a blood pressure lowering effect in people with high blood pressure.

What Are the Benefits of Broccoli?

Contains powerful antioxidants

The antioxidant content of the vegetable is the biggest source of its benefits.

Antioxidantsare molecules that prevent or neutralize cell damage caused by free radicals. This provides a protective effect on overall health as well as reduction of inflammation in the body.

Broccolibeing a powerful antioxidant during digestion sulforaphane It has high levels of glucofanfan, a compound that is converted into

Test-tube and animal studies show that sulforaphane has health benefits, such as lowering blood sugar and cholesterol levels, reducing oxidative stress, and preventing the development of chronic disease.

The vegetable also contains lutein and zeaxanthin, antioxidants that can prevent oxidative stress and cellular damage in the eyes.

Bioactive compounds reduce inflammation

Broccoli It contains a variety of bioactive compounds known to reduce inflammation in body tissues. One of these is kaempfero, a flavonoid that shows strong anti-inflammatory capacity in both animal and test-tube studies.

A small human study on tobacco users, eat broccolirevealed that n leads to a significant decrease in inflammation markers.

Provides protection against some types of cancer

Broccoli cruciferous vegetables such as cruciferous vegetables contain a variety of bioactive compounds that can reduce cell damage caused by some chronic diseases.

Numerous small studies have shown that consuming cruciferous vegetables may protect against certain types of cancer:

Chest

Prostate

Gastric / stomach

- Colorectal

- Kidney

Bladder cancers

Provides blood sugar control

Eating broccoliHelps maintain blood sugar control in people with diabetes. This benefit is related to the antioxidant content of the vegetable.

One human study found that people with type 2 diabetes who consumed this vegetable daily for a month. insulin resistanceshowed a significant decrease in.

Vegetable is a good lif is the source. According to some studies, consuming too much dietary fiber lowers blood sugar.

Supports heart health

Many studies, broccoliIt shows that it can support heart health in a number of ways.

"Bad" LDL cholesterol and triglyceride elevated levels constitute a major risk factor for heart disease.

A study, powdered broccoli pill found that triglycerides and "bad" LDL cholesterol were significantly reduced and "good" HDL cholesterol levels increased in people treated with the drug.

Some studies support the idea that specific antioxidants in vegetables may reduce your overall heart attack risk.

Reduces constipation

BroccoliRich in fiber and antioxidants - both support healthy gut function and digestive health.

Intestinal regularity and a strong healthy bacterial population in the colon are two important elements of digestive health. Broccoli Eating foods rich in fiber and antioxidants such as, plays a role in maintaining healthy bowel function, which helps reduce major ailments that affect many people, such as constipation.

Supports brain health

Some of the nutrients and bioactive compounds in this cruciferous vegetable slow mental retardation and support healthy brain and nerve tissue function.

A study with 960 older adults, broccoli found that one serving of dark green vegetables a day protects against the mental decline associated with aging.

Additionally, an animal study showed that mice treated with kaempferol, a compound in the vegetable, reduced the incidence of cerebral palsy and reduced nerve tissue following a stroke-like event.

Broccoli slows the aging process

The aging process is largely attributed to oxidative stress and reduced metabolic function throughout life.

Although aging is an inevitable natural process, nutritional quality, age-related diseases, genetic expression and development play an important role in the prolongation of the aging process.

Researches, broccoli It shows that sulforaphane, a key bioactive compound in it, may have the capacity to slow down the biochemical process of aging by increasing the expression of antioxidant genes.

Strengthens immunity

Human immune systems are complex and require a large number of nutrients to function properly.

C vitaminis arguably the most important nutrient for immune function and broccoliis also found in high rates. Research shows that vitamin C plays a role in the prevention and treatment of various diseases. 

Typically, although most of the vitamin C is thought to be in oranges broccoli It certainly cannot be ignored in this regard - a half bowl of cooked serving (78 grams) has 84% ​​of the daily intake for this vitamin.

Supports dental and oral health

BroccoliContains a range of nutrients known to support oral health and prevent dental disease.

Vegetables, vitamin C and calciumIt is a good source of flour, and both provide a reduction in the risk of periodontal disease.

Eating raw broccoli, According to some sources, it reduces dental plaque and helps whiten teeth. However, there is no precise scientific data to support this.

Supports bone health and joints

Many of the nutrients in this vegetable bone healthIt is known to support and prevent bone related ailments.

Vegetable is a good Vitamin K and a source of calcium, two important nutrients for maintaining strong, healthy bones.

It is also essential for healthy bones phosphorus, It also contains zinc, vitamins A and C.

A test tube study, broccoli shows that the sulforaphane contained in it can help prevent osteoarthritis.

Protects the skin from sun damage

Skin cancer is increasing due to a partially damaged ozone layer and exposure to ultraviolet (UV) rays.

Research shows that the bioactive compounds in this vegetable can protect against UV radiation damage that leads to skin cancer. 

Human studies, after sun exposure broccoli extracthas shown that it has an important protective effect against skin damage and cancer development.

Benefits of Eating Broccoli During Pregnancy

The body needs a large number of vitamins, minerals and proteins during pregnancy to support both the baby and the mother.

Broccoli It is a good source of B vitamins - meaning it contains vitamin B9, also known as folate. Folate is an essential nutrient for fetal brain and spinal cord development. 

Regular consumption of folate-rich foods is beneficial for the healthy progression of pregnancy.

Additionally, some animal studies suggest that the mother ate broccolishows that the newborn can support healthier cognitive development.

What Are the Harms of Broccoli?

Broccoli It is generally well tolerated and can be eaten by anyone. But in some people, albeit rare broccoli allergy is seen. These people should stay away from this vegetable.

Broccoli goiterIn other words, it is one of the foods that cause goiter disease. These foods or substances cause the thyroid gland to work more by reducing the amount of thyroid hormone in the blood. 

May cause harmful effects in people with sensitive thyroid gland. Cooking vegetables and heat reduce these effects.

Those who use blood thinners, broccoli Consult a doctor before consuming. Because the high vitamin K content of the vegetable can interact with the drug.

Tips and Practical Information about Broccoli

- When buying broccoli, make sure that the stems are intact and the top is tight.

 - Store in the refrigerator without washing and without opening the bag.

 - Consume the vegetables within 2 days at most to be delicious.

 - You can eat broccoli raw, in salads or by cooking. However, cooking reduces its cancer-killing properties.

- If you are going to cook, cut the stems and separate the flowers. When you dip it with a fork, boil it enough to get stuck and make sure it does not stay hard.

Is Broccoli Eat Raw?

Broccoli, which is mostly eaten cooked, is a nutritious vegetable. It can also be eaten raw. In order to eat broccoli raw, it is necessary to wash and clean it very well. After washing thoroughly, gently wipe the broccoli with a paper towel until it is completely dry.

Using a sharp knife, cut the broccoli flower from the main stem into bite-sized pieces.

It is completely safe to eat both the flower and the stem. However, the stems are very difficult to chew. The finer the stems are cut, the easier it is to chew.

At this stage, you can consume the broccoli with either a vegetable sauce or a yoghurt sauce.

Cooking affects the nutritional content of broccoli 

Some cooking methods can reduce certain nutrients in broccoli. For example, broccoli is an excellent source of vitamin C. Vitamin C is a heat sensitive vitamin and its content can vary greatly depending on the cooking method.

One study found that frying or boiling broccoli reduced its vitamin C content by 38% and 33%, respectively.

Another study noted that microwaving, boiling, and frying caused significant losses in vitamin C and chlorophyll, a health-enhancing pigment that gives broccoli its green color.

Steamed broccoli provides the highest levels of these nutrients compared to other cooking methods.

Broccoli is also rich in the natural plant compound sulforaphane. Sulforaphane is linked to various health benefits and helps protect against heart disease, cancer, diabetes, and digestive issues.

Our bodies absorb sulforaphane from raw broccoli more easily than from cooked broccoli. However, there are benefits to cooking broccoli as well. For example, cooking significantly increases the antioxidant activity of broccoli.

Cooking broccoli increases its carotenoid content, which are beneficial antioxidants that help prevent disease and boost the immune system.

May cause gas or bloating 

There is little risk of eating raw broccoli. But like most vegetables in the cruciferous family, broccoli, both raw and cooked, can cause excessive gas or bloating in some people.

Broccoli can cause digestive distress, especially in people with irritable bowel syndrome (IBS).

This is due to its high fiber and FODMAP content. FODMAPs (fermentable oligo-, di-, mono-saccharides and polyols) are poorly absorbed short-chain carbohydrates naturally found in cruciferous vegetables such as broccoli.

In individuals with IBS, unabsorbed FODMAPs may pass into the colon, causing excessive gas or bloating.

It is unclear whether some cooking methods could affect the FODMAP content of foods. Still, cooking broccoli helps soften the tough plant fibers. 

Broccoli is healthy when eaten both raw and cooked

Broccoli is a healthy choice regardless of how it is prepared. Both cooked and raw broccoli offer beneficial nutritional profiles rich in fiber, antioxidants and important vitamins and minerals. To reap its health benefits, it is best to eat broccoli both raw and cooked.

Broccoli and Cauliflower Which is Healthier?

Broccoli and cauliflowerare cruciferous vegetables mostly compared to each other.

While both belong to the same family of plants, they also share some similarities in terms of nutritional and health benefits. However, there are also notable differences between them.

Cauliflower and Broccoli Differences, Similarities

Broccoli and cauliflowerIt is low in calories and packed with a variety of important vitamins and minerals.

Both are particularly high in fiber, an important nutrient that supports blood sugar control and heart health. It contains a good amount of vitamin C, which is related to bone formation, immune function and wound healing.

Plus, they're rich in several other micronutrients, including folate, potassium, copper, and manganese.

Broccoli and cauliflower Comparison in terms of nutritional value:

Although there are many nutritional similarities between the two vegetables, there are also some differences.

For example, while broccoli contains higher amounts of vitamins C and K, cauliflower Provides slightly more pantothenic acid and vitamin B6.

Despite these minor differences, both are healthy and nutritious.

Broccoli or Cauliflower - Which is healthier?

Broccoli and cauliflower There are a few minor differences between them, especially in terms of health benefits, nutrients, and antioxidants. However, both are healthy and nutritious and can be used in a versatile way.

A few servings a week, along with nutrient-dense vegetables like tomatoes, spinach, asparagus and zucchini broccoli and cauliflower must eat.