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Broccoli, a member of the cabbage family, is a highly nutritious vegetable that is often praised for its numerous health benefits. When cooked properly, broccoli can be a delicious addition to any meal. One popular way of preparing this vegetable is by boiling the whole broccoli head. In this article, we will explore the nutritional value of boiled broccoli and provide you with a detailed nutritional table.
Boiling broccoli is a simple and efficient method that helps retain most of its nutrients. One cup of chopped boiled broccoli (156 grams) contains approximately 55 calories, making it a low-calorie food that is suitable for those trying to maintain or lose weight. It is also a great source of dietary fiber, providing about 2.4 grams per cup. Fiber is essential for maintaining a healthy digestive system and can help reduce the risk of certain diseases, including heart disease and colon cancer.
One of the key nutrients that make broccoli a superstar is vitamin C. A cup of boiled broccoli delivers an impressive 135% of the recommended daily intake of vitamin C. This essential vitamin plays a crucial role in supporting the immune system, promoting collagen formation, and acting as a powerful antioxidant that helps protect our cells from damage caused by free radicals.
Broccoli is also an excellent source of vitamin K, with a cup of boiled broccoli providing over 100% of the recommended daily intake. Vitamin K is essential for proper blood clotting and maintaining bone health. Additionally, broccoli contains significant amounts of other vitamins such as vitamin A, vitamin B6, and vitamin E.
When it comes to minerals, boiled broccoli is rich in potassium, which helps regulate fluid balance in the body and maintain healthy blood pressure levels. It also contains calcium, magnesium, and phosphorus, which are all vital for maintaining strong bones and teeth.
Furthermore, broccoli is a good source of antioxidants, including lutein and zeaxanthin. These compounds have been linked to promoting eye health and reducing the risk of age-related macular degeneration, a leading cause of blindness in older adults.
To provide a comprehensive overview of the nutritional content of boiled broccoli, here is a table summarizing the key nutrients found in one cup (156 grams) of boiled broccoli:
– Calories: 55
– Protein: 4.9 grams
– Fat: 0.6 grams
– Carbohydrates: 10.5 grams
– Fiber: 2.4 grams
– Vitamin C: 135% of the recommended daily intake
– Vitamin K: 100% of the recommended daily intake
– Vitamin A: 11% of the recommended daily intake
– Vitamin B6: 15% of the recommended daily intake
– Vitamin E: 6% of the recommended daily intake
– Potassium: 6% of the recommended daily intake
– Calcium: 4% of the recommended daily intake
– Magnesium: 6% of the recommended daily intake
– Phosphorus: 7% of the recommended daily intake
These nutritional values may vary slightly depending on the size of the broccoli head and the cooking time, but overall, boiled broccoli remains a nutrient-dense food that can be a valuable addition to a healthy diet.
In conclusion, boiled broccoli heads are a nutritional powerhouse, providing a wide range of vitamins, minerals, and antioxidants. Including this vegetable in your diet can help boost your immune system, maintain bone health, and support overall well-being. So, next time you’re planning a meal, don’t forget to add some boiled broccoli to enjoy both its delicious taste and immense nutritional benefits.
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