Broccoli (Raw) – Nutritional Information & Health Benefits
Broccoli, a versatile and nutritious vegetable, is a true superfood that can be enjoyed in various dishes, from fresh salads to steaming sides or even roasted for a rich, caramelized flavor. Rich in essential vitamins, minerals, and fiber, raw broccoli is an excellent choice for anyone looking to boost their health with a low-calorie yet nutrient-dense food.
Ingredients Information:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 34 kcal |
| Protein | 2.82 g |
| Total Fat | 0.37 g |
| Saturated Fat | 0.039 g |
| Carbohydrates | 6.64 g |
| Dietary Fiber | 2.6 g |
| Sugars | 1.7 g |
| Calcium | 47 mg |
| Iron | 0.73 mg |
| Magnesium | 21 mg |
| Phosphorus | 66 mg |
| Potassium | 316 mg |
| Sodium | 33 mg |
| Zinc | 0.41 mg |
| Copper | 0.049 mg |
| Manganese | 0.21 mg |
| Selenium | 2.5 mcg |
| Vitamin C | 89.2 mg |
| Thiamine (Vitamin B1) | 0.071 mg |
| Riboflavin (Vitamin B2) | 0.117 mg |
| Niacin (Vitamin B3) | 0.639 mg |
| Vitamin B6 | 0.175 mg |
| Folate (Vitamin B9) | 63 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 31 mcg |
| Vitamin E | 0.78 mg |
| Vitamin D2 | 0 mcg |
Allergen Information:
Broccoli is naturally free from common allergens such as gluten, dairy, nuts, and soy, making it a safe choice for those with allergies or dietary restrictions. However, as with any food, it is important to ensure that cross-contamination does not occur during preparation, particularly for those with severe allergies.
Dietary Preferences:
Broccoli is an incredibly versatile vegetable that fits well into a variety of dietary lifestyles. Whether you’re following a vegetarian, vegan, paleo, or gluten-free diet, raw broccoli is a healthy and nutritious addition to your meals. It is also suitable for those following a low-carb or ketogenic diet due to its low sugar and carbohydrate content.
Broccoli is a great option for those aiming to lose weight, as it is low in calories and high in fiber, which promotes satiety. The presence of vitamin C boosts the immune system, while its high fiber content aids digestion and supports a healthy gut.
Nutritional Insights:
Raw broccoli is packed with beneficial nutrients, including an impressive amount of Vitamin C, which helps support the immune system and enhances iron absorption. The fiber content in broccoli contributes to digestive health and helps maintain stable blood sugar levels, making it a great choice for individuals managing diabetes. Additionally, its potassium content supports proper muscle function and heart health.
Broccoli is also rich in antioxidants, including sulforaphane, which has been linked to cancer prevention and improved detoxification. With its high levels of vitamins, minerals, and fiber, raw broccoli is a fantastic way to nourish your body while enjoying a delicious and crunchy snack.
Tips for Enjoying Broccoli:
- Fresh & Crisp: Enjoy raw broccoli in a fresh salad or paired with a dip for a nutritious snack.
- Steam or Roast: If you prefer cooked broccoli, steaming or roasting it preserves most of its vitamins and nutrients.
- Smoothies: Add broccoli to your smoothies for a healthy green boost.
- Add to Stir-fries: Add broccoli florets to your stir-fried dishes for extra texture and flavor.
Conclusion:
Incorporating raw broccoli into your diet is a simple yet effective way to improve your overall health and well-being. Its rich nutrient profile and health benefits make it a must-have in your daily meals, whether as a snack, side dish, or key ingredient in various recipes. Enjoy the versatility and goodness of broccoli while reaping the rewards of its rich nutritional value.
