Broccoli (or little trees as I used to say) is a dark leafy green vegetable part of the wonderful cruciferous vegetable family loaded with nutrient density and health benefits. Broccoli is a dark green vegetable with a stalk and florets growing from it, these florets are the most enjoyable part of broccoli to eat. It’s tender and mildly flavored with a hint of bitter. I love incorporating broccoli in many dishes for the nutrition and flavor!
How to use | use roasted, raw, steamed, sauteed in salads, casseroles, skillet meals, Nourish Bowls, juice, or even add to smoothies.
Nutrient breakdown of BROCCOLI | *per 1 cup
Fiber | 1 cup of raw broccoli contains 2g fiber
Protein | 1 cup of raw broccoli contains 3g protein
Vitamin A | 11% DV
Vitamin C | 135% DV
Vitamin E | 4% DV
Vitamin K | 116% DV
B vitamins | B6, B2, B1, B5
Folate | 14% DV
Calcium | 5% DV
Iron | 5% DV
Magnesium | 5% DV
Phosphorus | 6% DV
Potassium | 8% DV
Manganese | 10% DV
Similar to kale and other cruciferous vegetables, broccoli contains fiber compounds that bind very well to bile acids in our digestive systems, which ultimately help to lower cholesterol especially when cooked. Broccoli is also great for overall anti-inflammatory benefits in our bodies as well as providing an extra boost in detoxification support (especially from ITC’s), protection against oxidative stress,cardiovascular support, digestive support, and protection from certain cancers. Broccoli has powerful overall health benefits from their antioxidants, sulforphane, minerals, vitamins, and fiber.
For cancer protection, it’s recommended cruciferous vegetables in general be consumed on average of 1/2 cup/day or 2 cups/week at minimum. As with most fruits and vegetables, broccoli contains great amounts of fiber which help our digestive system moving, keeps us fuller for a longer period of time, and releases a steady flow of energy into our bodies.
Where to purchase | health food stores, grocery stores, or farmers markets.
Tips and tricks | try adding steamed or roasted broccoli to dishes to “bulk” up the amount of food, this is also an easy way to increase the nutrient density without adding calories!