Broccoli belongs to the cruciferous family of vegetables, along with cabbage, cauliflower, kale, arugula, bok choy and Brussels sprouts. Broccoli contains a variety of health-promoting nutrients. Because it is naturally low in sodium, broccoli itself does not cause water retention. Certain dishes that contain broccoli, however, contain high levels of added sodium, which may cause you to retain excess water.
Sodium and Water Retention
Your blood contains a high concentration of the mineral sodium, which helps maintain water balance in your body. If you are sensitive to sodium, consuming excess salt or another source of sodium can lead to excess water retention by your kidneys. This may cause a temporary rise in your blood pressure and puffiness in your hands and feet. If you have pre-existing kidney or heart disease, water retention associated with excess sodium intake may lead to serious complications.
Sodium in Broccoli
All fruit and vegetables contain a low level of naturally occurring sodium. A cup of cooked, chopped broccoli contains approximately 400 to 500 mg of sodium. Adding salt to broccoli during or after cooking can significantly increase the sodium content. For example, sprinkling your broccoli with 1/8 tsp. of salt adds roughly 300 mg of sodium. If you are cutting back on your sodium intake, skip the saltshaker and try other flavor twists such as dill, sesame seeds, pepper, a splash of olive oil or lemon juice.
Canned Broccoli Soup
Canned broccoli soups typically contain high concentrations of sodium. A leading brand of condensed cream of broccoli soup, which many people use in casserole recipes, contains 750 mg of sodium per 1/2 cup. A can of ready-to-eat, microwavable cream of broccoli soup contains nearly 1,000 mg of sodium. Dry broccoli soup mixes also commonly contain high levels of sodium. Check the nutrition facts on the label.
Cheese Sauce
You may be fond of cheese sauce on your broccoli. The sauce, however, may contain high levels of sodium, which could potentially cause water retention. A leading brand of frozen broccoli with cheese sauce contains approximately 840 mg of sodium per 1-cup serving. Two tablespoons of melted cheese dip on top of your broccoli adds nearly 800 mg of sodium. If you enjoy the taste of cheese with your broccoli, try fresh grated cheese. Two tablespoons of grated cheddar cheese adds 115 mg of sodium. If you are on a sodium-restricted diet, one of your local stores may carry low-sodium cheese.
Warning
If you have unexplained water retention, see your doctor. This may be a sign of a serious illness or indicate the need to make dietary changes.
References
- Oregon State University Linus Pauling Institute; Cruciferous Vegetables; Jane Higdon, Ph.D.; July 2005
- USDA Agricultural Research Service: What's in the Foods You Eat Search Tool
- American Heart Association: Shaking the Salt Habit
- Campbell's Nutrition & Wellness: Condensed Cream of Broccoli Soup Nutrition Facts
- Campbell's Nutrition & Wellness: Soup at Hand Cream of Broccoli Soup Nutrition Facts
- Knorr: Cream of Broccoli Soup Nutrition Information
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