Broccoli is a vegetable from brassica family, and one cup of broccoli contains 11 grams of
carbohydrates, 3.6 grams of protein and 5 grams of fiber.
Average calories: 56 per one cup of broccoli.
|
Broccoli: one cup |
|
|
Carbohydrate |
11 |
|
Fiber |
5 |
|
Protein |
3.6 |
|
Fat |
0 |
|
Calories |
56 |
Vitamins found in higher amounts: vitamins C, K, A, B9, B2, B6 and B5.
Minerals found in higher amounts: manganese, potassium, phosphorus, magnesium, selenium, and calcium.
Phytonutrients found in higher amounts and their health benefits: broccoli is a powerhouse of phytochemicals and they include indole-3-carbinol,diindolylmethane, sulforaphane, isothiocyanates, carotenoids, and flavonoids.
Indole-3-carbinol is a phytonutrient that can reduce risk of developing estrogen-related cancers by altering the metabolism of estrogen. Indole-3-carbinol is also found in cabbage, cauliflower, Brussels sprouts, kale and collard greens.
Diindolylmethane (DIM) comes from the breakdown of indole-3-carbinol in the body and has anti-viral, anti-bacterial, anti-androgenic, anti-inflammatory, and anti-cancer properties. Showing angiogenesis-preventing effect, DIM shows activity against HPV (human papilloma virus) as well.
Sulforaphane can inhibit the growth of Helicobacter Pylori, a microbe that is responsible for peptic ulcer and stomach upset. Sulforaphane is also found in Bok Choy, Brussels sprouts, cabbage, cauliflower, kale, collards, kohlrabi, mustard, turnip, radish, arugula, and watercress.
Isothiocyanates induce apoptosis (programmed cell death) in certain cancers. However, the downside of isothiocyanides is that they interfere with uptake of iodine, leading to goiter (enlargement of thyroid gland).
Isothiocyanates can enhance liver detoxification by stimulating both phase I and phase II of detoxification process.
Beta-carotene, lutein and zeaxanthin are the carotenoids found in significant amounts in broccoli. They are antioxidants with protective effects on the eyes.
Quercetin and kaempferol are the most notable flavonoids in broccoli. They have anti-inflammatory, cancer-preventing, anti-oxidative, and immune system-enhancing properties.
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