If you are looking for a healthy food that will fill you up and deliver health benefits at the same time, here it is. Broccoli is loaded with nutrients and makes a great addition to any meal. One half cup of cooked broccoli has 27 calories, 0.3 grams of fat and no cholesterol. For this reason, it is a healthy food for men, especially those who are trying to lose weight.
A half cup of cooked broccoli has 50.6 milligrams of vitamin C, which is 84.4 percent of the typical daily recommended intake of vitamin C. Vitamin C is an anti-oxidant that fights fights free radicals, according to the University of Maryland Medical Center. It is also a major component of collagen, which is used to build skin, ligaments and scar tissue. This can be particularly important for athletic men who tend to experience injuries, because vitamin C can help them heal.
Each half cup serving of cooked broccoli has 1,207 International Units of vitamin A -- just over 24 percent of the recommended daily intake of vitamin A. Men need vitamin A to keep their immune systems functioning properly and maintain their eyesight and bone strength, according to the National Institutes of Health Office of Dietary Supplements. According to MedlinePlus.com, men can use vitamin A to increase their sperm count.
The half cup of cooked broccoli has 2.6 grams of dietary fiber, which is about 10 percent of a typical man's recommended daily intake. According to the Harvard School of Public Health, fiber helps the digestive system function properly, ensuring that food is digested thoroughly and processed through the digestive tract steadily. Fiber foods also make you feel fuller, which satisfies your hunger and helps prevent you from overeating -- especially beneficial if you are trying to lose weight. One of the greatest benefits of fiber is its ability to lower your risk of heart disease. Men should have roughly 30 grams of fiber daily, but Harvard School of Public Health reports that most Americans take in half that amount. Adding broccoli as a side dish will boost your fiber intake.
Broccoli is also a good source of several important minerals for men's health. A half cup of cooked broccoli has 228.5 milligrams of potassium, which is 6.5 percent of a typical man's recommended daily potassium intake; 52.3 millligrams of phosphorus, which is about 5 percent of the recommended intake; and 31.2 milligrams of calcium, which is about 3 percent of the recommended intake.
- CalorieLab: Broccoli, Cooked, Boiled, Drained, Without Salt
- University of Maryland Medical Center: Vitamin C - All Information
- Office of Dietary Supplements: Dietary Supplements Fact Sheet: Vitamin A and Carotenoids
- Harvard School of Public Health: Fiber: Start Roughing It!
- MedlinePlus.com: Vitamin A