Broccoli Flower Clusters (Raw)
Broccoli, known for its vibrant green color and crunchy texture, is an incredibly versatile vegetable that can be enjoyed in a variety of ways. When consumed raw, broccoli flower clusters, or florets, are not only refreshing but also packed with essential nutrients. This nutrient-dense vegetable provides a great way to incorporate a wide array of vitamins, minerals, and antioxidants into your diet.
Nutritional Breakdown (per 100g of Raw Broccoli Flower Clusters)
| Nutrient | Amount |
|---|---|
| Energy | 28 kcal |
| Protein | 2.98 g |
| Total Fat | 0.35 g |
| Saturated Fat | 0.054 g |
| Carbohydrates | 5.06 g |
| Fiber | 2.3 g |
| Sugar | 1.48 g |
| Calcium | 48 mg |
| Iron | 0.88 mg |
| Magnesium | 25 mg |
| Phosphorus | 66 mg |
| Potassium | 325 mg |
| Sodium | 27 mg |
| Zinc | 0.4 mg |
| Copper | 0.045 mg |
| Manganese | 0.229 mg |
| Selenium | 3 mcg |
| Vitamin C | 93.2 mg |
| Thiamin (Vitamin B1) | 0.065 mg |
| Riboflavin (Vitamin B2) | 0.119 mg |
| Niacin (Vitamin B3) | 0.638 mg |
| Vitamin B6 | 0.159 mg |
| Folate (Vitamin B9) | 71 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits of Raw Broccoli Flower Clusters
Broccoli flower clusters are a powerhouse of essential nutrients, offering numerous health benefits. Rich in Vitamin C, they provide a potent antioxidant effect, helping to strengthen the immune system and promote healthy skin. The high fiber content supports digestive health, while the presence of minerals such as calcium, magnesium, and phosphorus contributes to healthy bones and teeth.
In addition, the vegetable contains a healthy dose of potassium, which helps to maintain optimal heart function and regulate blood pressure. With its low caloric content and minimal fat, broccoli is an excellent choice for those looking to maintain a healthy weight or reduce overall fat intake.
Dietary Preferences & Allergen Information
- Vegan: Yes, this food is suitable for vegan diets.
- Vegetarian: Yes, this food is also suitable for vegetarians.
- Gluten-Free: Naturally gluten-free, making it a safe option for individuals with gluten sensitivity or celiac disease.
- Allergen Information: Broccoli is not known to be a common allergen, but individuals with specific sensitivities to cruciferous vegetables should consult a healthcare provider before consumption.
Conclusion
Raw broccoli flower clusters are a delicious and nutritious addition to any meal. Whether you enjoy them as a crunchy snack, toss them into salads, or use them in various dishes, their nutrient-rich profile makes them an ideal choice for supporting overall health. With high levels of Vitamin C, fiber, and potassium, they provide significant benefits for the immune system, digestion, and cardiovascular health. For anyone looking to eat clean and healthy, raw broccoli is a go-to vegetable packed with goodness.
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