Nutrition and Health Benefits of Broccoli

Nutrition and Health Benefits of Broccoli

Nutrition: Broccoli is a rich source of vitamins and minerals, being particularly high in the vitamins A and C and a good source of calcium (about 72mg/cup when cooked), magnesium and iron. Containing only 31 calories per cup, it provides about 9% fibre and 3-6% protein.
Health Benefits: Quite a few scientific studies have shown that diets high in cruciferous vegetables appear to be linked with a lower risk of developing certain cancers. For example one study of  29,361 men by Dr Richard Hayes at the US National Cancer Institute in Maryland found that men who ate more than a serving of either broccoli or cauliflower each week almost halved their risk of developing advanced stage prostate cancer when compared with their peers who ate these vegetables less than once a month. It is thought that certain compounds present in broccoli may have anti-cancer properties.  These include indoles (such as indole-3-carbinol), which are known to help to inactivate the harmful oestrogens that promote tumour growth, and sulforaphane which stimulates cells to produce cancer-fighting enzymes. As broccoli is a good source of calcium, it's a good idea to consume some (along with other calcium-rich greens such as kale) regularly in a dairy-free diet in order to help to prevent osteoporosis.
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