Broccoli -- packed with vitamins, minerals, antioxidants and dietary fiber -- is the darling of nutritionists and dietitians, who advise generous helpings as part of a healthy diet. Among its other virtues, broccoli is a source of the mineral zinc, an antioxidant that can help prevent damage to your cells and may help ward off heart disease and cancer.
Features and Benefits
A 1/2-cup serving of cooked broccoli contains 1.86 g of protein, .32 g of fat, 5.60 g of carbohydrates and 2.6 g of dietary fiber, with a modest calorie count of 114. Broccoli is low in fat, low in sugars and salt- and cholesterol-free. Its healthy quantities of fiber can speed elimination and create a feeling of fullness that may help you avoid overeating. In addition to zinc, broccoli contains the essential minerals calcium, potassium, magnesium, phosphorus and iron. It is also a rich source of antioxidant vitamin C, with 1/2 cup of broccoli providing roughly the same amount as an orange.
Zinc Features
Zinc -- an essential trace mineral -- is not produced by your body and must be obtained through diet. In addition to functioning as an antioxidant, zinc plays an important role in wound healing, reproduction, growth, blood clotting, proper vision and the senses of taste and smell. University of Maryland Medical Center notes that although severe zinc deficiencies are rare, mild deficiencies of zinc are widespread among people over 75. Low zinc levels can also affect people on restricted diets or those who have malabsorption deficiencies. White spots on your fingernails may indicate a zinc deficiency, along with loss of appetite, night blindness and decreased sense of taste of smell. UMMC lists the recommended dietary allowance for adults as 8 mg per day for adult women and 11 mg per day for men. Consult your doctor before taking zinc supplements.
The Specifics
A 1/2-cup serving of cooked broccoli contains .35 mg of zinc -- roughly 3 percent of the recommended daily value. Broccoli's zinc levels compare favorably with those of foods recommended by the UMMC as good zinc sources, including oven-roasted chicken breast -- with .30 mg of zinc in a 3-1/2-oz. serving -- and cheddar cheese, with .88 mg of zinc per ounce. A 3-1/2-oz. serving of fried oysters contains 11.25 mg -- more than 100 percent of the recommended amount. Other sources of zinc include green beans, red meat and sunflower seeds.
Usage and Considerations
To select the broccoli highest in nutritive value, Ohio State University advises looking for dark green coloration in both the leaves and the stems. The stalks should feel firm. Avoid any that seems rubbery or limp. The buds should be compact and evenly colored; avoid broccoli with buds that are yellow or otherwise discolored. Store fresh broccoli unwashed in a plastic bag in the crisper drawer, and use it within a day or two or purchase. Prepare broccoli by steaming it, cooking it in a microwave or stir-frying with broth and water. If you take blood thinners, your doctor may advise you to avoid eating excessive amounts of broccoli. Broccoli is high in vitamin K, which may interact with these medications.
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