The beauty of dieting is that there are so many healthy choices of vegetables to choose from. Each one has its own blend of vitamins that make it important. According to the National Strength and Conditioning Association, vegetables are a powerful source of fiber and antioxidants, which help with digestion, weight loss and keeping your immune system healthy. One of the most useful vegetables for dieting is broccoli.
Vitamin C
When most people think of vitamin C they think of oranges or citrus. According to the American College of Sports Medicine, in an ounce to ounce comparison, broccoli has more vitamin C than oranges and most other vegetables, with the exception of bell peppers and tomatoes. Vitamin C is a powerful antioxidant that helps prevents perennial health problems, cardiovascular disease and eye diseases.
Fiber
Broccoli is chock full of fiber. One medium sized spear of broccoli has up to two times more fiber than a small slice of wheat bran bread -- about 3 to 4 g. Fiber helps you maintain a healthy weight, makes stools softer to pass and can help lower bad cholesterol in the body. The recommended daily allowance of fiber is 25 g for a 2,000 calorie diet, according to the American Council on Exercise.
Satiety
One major benefit of broccoli, aside from its major nutrient content is that it keeps you feeling full longer. When you're dieting, some foods that are high in carbohydrates but low in fiber don't leave you feeling satisfied which why you tend to eat more of them. The high fiber and water content in broccoli fills your stomach up much faster and contains fewer calories. This can give you a substantial edge in weight loss when you are struggling not to overeat.
Convenient
Not only is broccoli one of the most nutritious vegetables a diet can have, but it is very convenient to purchase and prepare. A pound of broccoli is about $1.50 as of 2011 and can last you an entire week. Preparing broccoli is as easy as steaming it in a rice cooker or pot with water. A few spears of broccoli per meal will give you your daily fiber requirements and help you stay full longer. Try not to add salt or butter whenever possible --- use lemon or other citrus juices instead.
References
- "NSCA's Guide to Sport and Exercise Nutrition"; National Strength and Conditioning Association; 2011
- "American Council on Exercise Personal Trainers Manual"; Cedric X. Bryant; 2003
- "ACSM's Resources for the Personal Trainer"; American College of Sports Medicine; 2010
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