Broccoli 101: Nutrition Facts and Health Benefits
By Adda Bjarnadottir, MS | 47,914 views
Broccoli is is a cruciferous vegetable, known scientifically as Brassica oleracea.
It is related to cabbage, kale, cauliflower and Brussels sprouts.
These vegetables are known for their beneficial health effects, and are sometimes referred to as the “super veggies.”
Broccoli is high in many nutrients, including fiber, vitamin C, vitamin K, iron and potassium. Broccoli also contains more protein than most other vegetables.
Broccoli can be enjoyed both raw and cooked, but recent research shows that gentle steaming provides the most health benefits (1, 2).
This is what broccoli looks like:
Broccoli on Wooden Table
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Nutrition Facts
Raw broccoli contains almost 90% water, 7% carbs and 3% protein, and almost no fat.
Broccoli is very low in calories, providing only 31 calories per cup.
The table below contains information on all the main nutrients in broccoli (3).
Broccoli - Nutrition Facts
Type
Serving
General
Vitamins & minerals
General information
Amount
Calories 34
Water 89 %
Protein 2.8 g
Carbs 6.6 g
Sugar 1.7 g
Fiber 2.6 g
Fat 0.4 g
Saturated 0.04 g
Monounsaturated 0.01 g
Polyunsaturated 0.04 g
Omega-3 0.02 g
Omega-6 0.02 g
Trans fat ~
More details
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Carbs
The carbohydrates in broccoli mainly consist of fiber and sugars.
The sugars are fructose, glucose and sucrose, with small amounts of lactose and maltose (4).
However, the total carbohydrate content is very low, with only 3.5 grams of digestible carbohydrate per cup.
Fiber
Fiber is an important part of a healthy diet.
It can promote gut health, help prevent various disease, and is linked to reduced body weight (5, 6).
1 cup of raw broccoli (91 g) provides 2.3 grams of fiber, which is about 5-10% of the recommended daily intake (7).
Bottom line: Broccoli is low in digestible carbs, but provides a decent amount of fiber. Fiber promotes gut health and may reduce the risk of various diseases.
Protein
Broccoli
Proteins are the building blocks of the body, and are needed for both growth and maintenance.
Broccoli is relatively high in protein compared to most commonly consumed vegetables (29% of its dry weight).
However, because of the high water content of broccoli, a cup of broccoli only provides 3 grams of protein.
Bottom line: Broccoli is higher in protein than most vegetables. However, because of its high water content, the amount of protein in each serving is relatively low.
Vitamins and Minerals
Broccoli contains a variety of vitamins and minerals.
The most abundant ones are listed below.
Vitamin C: An antioxidant, important for immune function and skin health (8). Half a cup of raw broccoli (45 grams) provides almost 70% of the recommended daily intake.
Vitamin K1: Broccoli contains high amounts of vitamin K1, which is important for blood clotting and may promote bone health (9, 10).
Folate (B9): Particularly important for pregnant women (11), folate is important for normal tissue growth and cell function (12).
Potassium: An essential mineral, beneficial for blood pressure control and preventing cardiovascular disease (13).
Manganese: This trace element is found in high amounts in whole grains, legumes, fruits and vegetables.
Iron: An essential mineral, which has many important functions in the body, such as the transport of oxygen in red blood cells.
Broccoli also contains numerous other vitamins and minerals, in smaller amounts.
In fact, it contains a little bit of almost everything we need.
Bottom line: Broccoli is high in many vitamins and minerals. These include vitamin C, vitamin K, folate, potassium, manganese and iron.
Other Plant Compounds
Broccoli is rich in various antioxidants and plant compounds, which contribute to its health benefits.
Raw Broccoli
Sulforaphane: One of the most abundant and extensively studied plant compounds in broccoli. It can have protective effects against various types of cancer (14, 15, 16).
Indole-3-carbinol: A unique nutrient found in cruciferous vegetables, which may have beneficial effects against cancer (17).
Carotenoids: Broccoli contains lutein, zeaxanthin and beta-carotene, which may all contribute to better eye health (18).
Kaempferol: An antioxidant with many benefits for health. It may protect against heart disease, cancer, inflammation and allergy (19).
Quercetin: An antioxidant with numerous benefits, including lower blood pressure in people with high blood pressure (20).
Bottom line: Broccoli is high in many plant compounds that have been associated with health benefits. The most abundant one is called sulforaphane.
Health Benefits of Broccoli
Cruciferous vegetables like broccoli contain sulfur-containing compounds that are responsible for their often spicy and bitter taste (21).
These are bioactive compounds that may have numerous beneficial effects on health.
Woman Holding a Piece of Broccoli
Cancer Prevention
Cancer is characterized by the rapid growth of abnormal cells, beyond their normal boundaries, and is often linked to oxidative stress (22).
Broccoli is loaded with compounds that are believed to have protective effects against cancer.
Observational studies suggest that consumption of cruciferous vegetables, including broccoli, is linked to reduced risk of many cancers. This includes lung, colorectal, breast, prostate, pancreatic and gastric cancer (23, 24, 25, 26).
The factor that sets cruciferous vegetables apart from other vegetables, is a unique family of plant compounds called isothiocyanates.
Isothiocyanates have been shown to affect liver enzymes, reduce oxidative stress, decrease inflammation, stimulate the immune system and decrease the development and growth of cancer (27, 28, 29).
The main isothiocyanate in broccoli is sulforaphane, which acts against formation of cancer at the molecular level, such as by reducing oxidative stress (16, 30, 31).
Sulforaphane is found in 20-100 times higher amounts in young broccoli sprouts than in full-grown broccoli heads (32).
Broccoli supplements are also available in powder form, but supplemental intake may not contribute an equivalent amount of isothiocyanates, and thus may not give the same health benefits as eating whole broccoli (33, 34).
Bottom line: Broccoli contains a unique family of plant compounds called isothiocyanates, the most abundant of which is called sulforaphane. They improve many risk factors for disease, and may reduce the risk of cancer.
Lower Cholesterol Levels
Broccoli in a Bowl
Cholesterol has many important functions in the body.
For example, it is a key factor in the formation of bile acids, which are substances that help us digest fats.
Bile acids are formed in the liver, then stored in the gallbladder and released into the digestive system whenever we eat fat.
Afterwards, the bile acids are reabsorbed into the bloodstream and used again.
Substances in broccoli have the ability to bind with bile acids in the gut, increasing their excretion out of the body and preventing them from being reused (35).
This results in the synthesis of new bile acids from cholesterol, reducing the total level of cholesterol in the body.
This effect has been linked to reduced risk of heart disease and cancer (2).
According to one study, steamed broccoli is particularly effective for lowering cholesterol levels (2).
Bottom line: Broccoli may lower cholesterol levels by binding to bile acids in the gut, causing them to be expelled from the body. This reduces total cholesterol in the body.
Eye Health
Impaired eyesight is a common consequence of aging.
Two of the main carotenoids in broccoli, lutein and zeaxanthin, have been associated with decreased risk of age-related eye disorders (36, 37).
Vitamin A deficiency may cause night blindness, which can be reversed with improved vitamin A status (38).
Broccoli contains beta-carotene, which is converted into vitamin A in the body. It may therefore have beneficial effects on eyesight in individuals with a low vitamin A intake.
Bottom line: Broccoli contains several carotenoids. These are plant compounds that may improve eye health and reduce the risk of eye-related diseases.
Adverse Effects
Broccoli is usually well tolerated, and allergy is rare (39).
Thyroid Problems
Broccoli is considered a goitrogen, which means that high amounts may have harmful effects on the thyroid gland in sensitive individuals.
Cooking (high heat) can alleviate these effects (40).
Blood Thinners
Individuals who are on the drug warfarin (blood thinner) should consult with a doctor before increasing their broccoli consumption, because the high amount of vitamin K may interact with the medication (41).
Bottom line: Broccoli is usually well tolerated. It may have undesirable effects on the thyroid in some people, and those taking blood thinners should consult with a doctor before incorporating large amounts of broccoli into the diet.
Summary
Broccoli is one of the most popular vegetables in the world. It is easy to prepare, and can be eaten both raw and cooked.
It is high in many nutrients, including a family of plant compounds called isothiocyanates, which may have numerous health benefits.
It is also a decent source of fiber, and higher in protein than most other vegetables.
The consumption of broccoli has been linked with reduced risk of cancer and heart disease, as well as improved eye health.
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Manifest Absolutely Anything v2.0
by Rishan B.
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Published on Nov 17, 2016
The coconut tree (Cocos nucifera) is a member of the family Arecaceae (palm family) and the only species of the genus Cocos. The term coconut can refer to the entire coconut palm or the seed, or the fruit, which, botanically, is a drupe, not a nut. The spelling cocoanut is an archaic form of the word. The term is derived from the 16th-century Portuguese and Spanish word coco meaning "head" or "skull", from the three indentations on the coconut shell that resemble facial features.
Coconuts are known for their great versatility, as evidenced by many traditional uses, ranging from food to cosmetics. They form a regular part of the diets of many people in the tropics and subtropics. Coconuts are distinct from other fruits for their large quantity of "water", and when immature, they are known as tender-nuts or jelly-nuts and may be harvested for their potable coconut water. When mature, they still contain some water and can be used as seednuts or processed to give oil from the kernel, charcoal from the hard shell, and coir from the fibrous husk. The endosperm is initially in its nuclear phase suspended within the coconut water. As development continues, cellular layers of endosperm deposit along the walls of the coconut, becoming the edible coconut "flesh".[6] When dried, the coconut flesh is called copra. The oil and milk derived from it are commonly used in cooking and frying, as well as in soaps and cosmetics. The husks and leaves can be used as material to make a variety of products for furnishing and decorating. The coconut also has cultural and religious significance in certain societies, particularly in India, where it is used in Hindu rituals.
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Amazing harvesting and processing coconut
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A Psychiatrist on Why Your Mind ‘Has a Mind of Its Own’
By Drake Baer
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Photo: Johanna Pagels/Getty Images
Your mind, as you may have noticed, often has a mind of its own: darting from task to task, debating what to eat for lunch, rehearsing memories you’d rather leave behind. If you want to have a better relationship with your mind, and not get quite so frustrated with how unwieldy it can be, it helps to have a clearer understanding of what, exactly, a mind is. Dr. Dan Siegel — clinical psychiatry professor at UCLA, founding co-director of the school’s Mindful Awareness Research Institute — has spent much of his career trying to understand that.
As he lays out in his recent book, Mind: A Journey to the Heart of Being Human, the conventional view is that your mind is what your brain does, a perspective that, to Siegel, is incomplete. To Siegel, a more holistic conception of the mind is informed by one’s subjective experience — neural activity, yes, but also physical sensations, and the vast troves of data that life gives us. Much of the project of life, and the essence of well-being, Siegel argues, is to have a well-balanced brain, a harmonious mind. Science of Us talked to him about how to do that.
Your mind is a “self-organizing process.” Kind of like a cloud.
Some of the coolest things in the world are complex systems: networks of things that interact with one another in predictable and unpredictable ways. Two of them are, according to Siegel, minds and clouds. A cloud, he says, “regulates” its own “arising”: You don’t know how it’s going to form when the winds turn or a flock of geese flies through it, but the laws of physics governing the interaction say that it will reform, arising in a new, reconfigured shape that takes into account the new inputs. “You don’t have a programmer, or a conductor — it’s just built into the nature of a complex system to have self-organization,” he says. The mind is much the same way: Sense perceptions, autobiographical memories, and bodily sensations eddy through the organism called you, and the mind arises from all that. Like a cloud, the mind is constantly regulating its psychological energy, and that’s why, he says, “the mind has a mind of its own.” If you’ve ever sat down to meditate and seen your thoughts fly by, you’ve got a very intimate case study.
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Because it’s constantly arising — and leading to spontaneous, self-generated thoughts — it’s very hard to “control” what’s going through your mind. It’s better to work with the structure that the mind is arising from. To Siegel, the key is “integration,” where different aspects of your mind are developed, but also linked together. It’s an intuitive enough point: If you spend your life absorbed in thought and neglect your body, your body will suffer; similarly, if you never investigate your emotions, your emotional life is likely to get unwieldy. Cultivating your mind is like developing a city, he says: You want the individual neighborhoods to grow, but they need to be linked together by infrastructure to make the organism as a whole flourish.
Minds heal through integration.
Consider the wondrous results that University of Texas psychologist James Pennebaker has found with “expressive writing,” or journaling about emotionally intense events in your life. In the course of his research career, he’s found that when people write lucidly about their lives in that way — for just 20-minute sessions — they grow happier and lose anxiety. They have fewer doctor visits, better-functioning immune systems, and according to one study, they find new jobs faster after getting fired. To Siegel, journaling like that is a “profoundly integrative practice,” because you’re integrating linguistic processing with autobiographical memories and bodily sensations. You “put the feeling into words,” as the expression goes.
There are similar things happening in “talk” therapy, Siegel says, though a better descriptor might be relational therapy. “You’re using the relationship of trust with the therapist to allow different aspects of a person’s memory systems and emotion systems to integrate,” says Siegel, who practices psychotherapy in addition to his research work. The power of the therapist-patient relationship is that it provides the bandwidth for people to bring up and process memories or emotions or bodily sensations that would otherwise overwhelm them. “When you’re not in the relationship with a trusted therapist, it floods you,” he says. “When it’s not flooding you, you’re able to maintain it.”
In a real way, your self extends beyond the boundaries of your body.
Siegel says that our relationships help form our mind, something that personality and relationship psychologists would certainly agree with. If that is true, then a given person is much more relational and interdependent than individualism would lead you to believe. “This body you get to live in for 100 years,” he says, but if what constitutes your mind is the currents of energy that go through your person, then you are very much a part of the people you’re close to. The stakes get even higher: Writing the book changed his feeling about death, he says, because if the mind is relational by nature, your corporeal form doesn’t necessarily need to be around for you to still be present in the world. “With this broader notion of mind, you realize that you’re connected to people that were existing before your body came around,” he says, and you’ll be connected to people, through the actions you take, “after your body goes.” It sounds like a religious, even mystical, perspective — but one that, he says, you can get to purely through science.
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Oh, Pistachio: Health Benefits of Pistachios That You Need To Know
June 9, 2016 Sofia N 0 Comment health, health benefits, health benefits of postacios, healthy livinv, pistacios
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Sometimes we have to choose the right nuts to eat. So I’m switching my nut diet to pistachios. It was kind of amazing though, learning the healthy benefits it brings to our body. So I made a few research and tried it myself for a week and a half. So yes! The effect was terrific.
In comparison to other nuts, Pistachio contains a higher amount of proteins. Also, what makes this food different from another nut is that it has zero amount of sodium which is good for people who are suffering from hypertension and diabetes.
So if you want to know more about the other benefits of Pistachios to your body, watch this video.
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Live healthy and start eating pistachios. Tell us your thoughts and share this with your friends.
