Broccoli has more protein than a steak…? If you aren’t eating broccoli on a regular basis it’s time to see what you’ve been missing.
This vigorous green vegetable is a nutritional rock star. With its gorgeous green leaves, crunchy stalks and florets, broccoli is a beauty from the garden to the plate. Broccoli has a diverse profile of health benefits, leaving one room to tout broccoli as a winner amongst the healthiest veggies in the market.
1. With its high levels of vitamin A, B, C, K, folate, fiber and potassium if you can pick just one this may be it! These vitamins help metabolize vitamin D which keeps the bodies calcium level in check making stronger bones.
Broccoli – Raw
Calories 30 Sodium 29 mg
Total Fat 0 g Potassium 278 mg
Saturated 0 g Total Carbs 6 g
Polyunsaturated 0 g Dietary Fiber 2 g
Monounsaturated 0 g Sugars 1 g
Trans 0 g Protein 2 g
Cholesterol 0 mg
Vitamin A 12% Calcium 4%
Vitamin C 131% Iron 4%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ~ Fitnesspal.com
2. Broccoli has amazing cancer fighting properties- EAT MORE BROCCOLI!
“All cruciferous veggies (think cauliflower, cabbage, kale) contain cancer-fighting properties, but broccoli is the only one with a sizable amount of sulforaphane, a particularly potent compound that boosts the body’s protective enzymes and flushes out cancer-causing chemicals, says Jed Fahey, ScD. A recent University of Michigan study on mice found that sulforaphane also targets cancer stem cells—those that aid in tumor growth.” ~ Health.com
3. Broccoli is very affordable and easy to incorporate into many recipes.
Broccoli (fresh): $0.63 per serving
- Serving size: 1 cup chopped broccoli
- Calories per serving: 30 (cooked)
- Price: $1.84 average price per pound (about 4 cups chopped broccoli) ~ MD Anderson Cancer Center
4. Broccoli carries a lower pesticide reside, therefore it doesn’t need to be purchased as an organic vegetable.
See She Sugar’s article “The Dirty Dozen and the Clean 15- Organic vs. Conventional Produce”
5. This veggie is hearty easily lasting in the refrigerator up to a week or more.
“Proper food storage is the key to extending the expiration date of broccoli. To extend the shelf life of broccoli, it is best to store whole bunches in a sealed plastic bag in the fridge vegetable drawer.
For a longer term option, broccoli may be frozen for 6-8 months, but they should be blanched first and placed in freezer safe containers.” ~ Eatbydate.com
6. With its high levels of fiber, broccoli in the diet promotes blood sugar stabilization.
“Chock-full of vitamins, minerals, and fiber, nonstarchy vegetables (such as broccoli, spinach, mushrooms, and peppers) are an ideal source of high-quality carbohydrates. Because these low-calorie, nutrient-dense veggies have a low-impact on blood sugar, they’re an integral component of your diabetes food plan. For most people (including those looking to lose weight), this is one food group that’s okay to eat as much as you like!” ~Joybauer.com
7. Broccoli has powerful anti-inflammatory properties.
Broccoli is a rich source of kaempferol, a flavonoid that may help to reduce the effects of allergy-promoting substances in the body. The immune-modulating effects of kaempferol may help to explain why broccoli has unique anti-inflammatory benefits. ~ Dr. Weil
8. Broccoli is very easy to grow in a home garden and kids love to eat what they plant.
9. Green trees are very popular with kids palates.
Try this recipe: “Roasted Broccoli Your Kids Will Love” ~ Popsugar.com
10. High in protein? Yes, that may come as a surprise to you but broccoli is a great source of plant based protein.
“Calorie for calorie, broccoli has more than double the protein than a sirloin steak, but the steak also has 55 mg cholesterol and 1.7 grams of saturated fat. The broccoli? 0 cholesterol and a teeny tiny amount of saturated fat.” ~ Dachia.com