The humble broccoli is proof that you don’t need to spend a lot of money on obscure superfoods to eat a balanced and healthy diet. Cheap, readily available and simple to prepare, this tasty little vegetable is just what the doctor ordered.
Broccoli is known as a ‘nutrient-dense’ food, meaning it is low in calories but high in essential vitamins and minerals, meaning you get more nutrients per calorie. According to the 2015-2020 Dietary Guidelines for Americans, one cup (76g) of broccoli contains just 24 calories and a little under 5g of carbs, which is also a relatively low amount. It also has around 2g of dietary fibre, accounting for between 5-7% of your daily adult requirement. Not bad for a little vegetable.
By contrast, the same portion size provides an impressive 77.5mcg of Vitamin K, which is between 65-86% of your daily adult allowance, depending on age and sex. Our cup of broccoli also provides between 45-54% of your daily adult allowance of Vitamin C, 12% of your folate requirement, 7% for phosphorus, 5% for potassium, and 3% for calcium. It is rich in beneficial plant compounds, including beta-carotene, lutein and zeaxanthin, and contains small amounts of Vitamins A and E.
There is evidence that broccoli may be good for your heart in many ways. One study shows that powdered broccoli sprout supplements can help lower ‘bad’ cholesterol while raising ‘good’ cholesterol, thus reducing the risk of high blood pressure, leading to heart attacks and strokes.
Broccoli contains various anti-inflammatory plant compounds, which can work individually or synergistically to protect your cells from inflammation. One of these compounds, a flavonoid called kaempferol, has been shown to be particularly effective in protecting against inflammation. Evidence has mainly been gathered from animal and test tube studies; however, more human studies are needed to better understand the anti-inflammatory properties of broccoli.
Just one cup of broccoli contains over half your daily adult allowance of Vitamin K. It is also a source of calcium, both of which are important for maintaining strong, healthy bones.
Test tube studies suggest that the sulforaphane present in broccoli may help prevent osteoarthritis by protecting the chondrocyte cells that control the cartilage in your joints. This research is still in the early stages, however, and more research is needed.
Broccoli is a deliciously versatile veggie, and tastes great as the star of your favourite vegetarian dish, or as a fresh healthy side to that perfectly-cooked steak.
To get the benefits of all those vitamins and minerals, try take on a healthy green smoothie made with a blend of broccoli, avocado, grape and bok choi.
If you’re in a hurry, try a quick and tasty stir-fried beef with carrots and broccoli.
The ultimate veggie comfort food, are cauliflower and broccoli casserole pairs tender broccoli and cauliflower florets with a creamy béchamel sauce.
From 28-30 October, join Fine Dining Lovers for a celebration of young culinary talent, when 12 global finalists will battle it out in Milan for the title of best young chef in the world - plus, join our first edition of Brain Food forum. See what's on.
Fine Dining Lovers teams up with the Culinary Institute of America, James Beard Foundation and Black Food Folks on the Better Business project to build stronger, more sustainable business practices for the industry.