Nutrition In A Head Of Broccoli

A member of the vegetable family that also includes cabbage and cauliflower, broccoli originated in Europe about 2,000 years ago and first grew in the United States in the early 1800s. In the modern-day American diet, the most popular type of broccoli is Calabrese, named after the Italian region where it first grew. Recent research on the health benefits of this and other cruciferous vegetables has focused on their potentially strong anti-cancer properties.

Nutrition Overview

Broccoli is a low-calorie, nutrient-dense food. A whole head of broccoli contains only 207 calories, making it a good choice for weight-loss and weight-management regimens. Naturally low in fat, a head of broccoli supplies just 2.25 g of fat. The same head also provides 17 g of protein and 40 g of carbohydrates. More than a third of the carbohydrates are dietary fiber, which is essential to digestive health.

Vitamins

Broccoli is a rich source of vitamins A and C. A head supplies 3,788 IU of vitamin A or between 126 and 164 percent of the recommended daily allowance for adults. Vitamin A supports eye, bone and immune health. A head of broccoli also contains 542 mg of vitamin C, which is between 600 and 720 percent of the RDA for adults. This antioxidant helps protect against free radicals that can damage cells and lead to cancer; it also supports the production of collagen and the overall health of the immune system.

Minerals

This nutrient-dense food is also packed with minerals. A head contains 286 mg of calcium, which supports bone and dental health; 1,921 mg of potassium, which helps regulate sodium in the body and is essential to cardiovascular and nerve health; 128 mg of magnesium, which helps relax your muscles and supports the absorption of calcium; and 401 mg of phosphorus, which aids kidney function and muscle contraction. Broccoli is also a source of smaller amounts of iron, zinc and selenium. In addition, a head is low in sodium, with just 201 mg.

Phytochemicals

Phytochemicals are natural compounds found in fruits and vegetables that help protect them from disease and bacteria. These compounds may have a similarly protective effect on people who eat plant-based diets. Among its many phytochemicals, broccoli contains sulforaphane, which researchers at the Linus Pauling Institute at Oregon State University have found kills prostate cancer cells but leaves normal cells undamaged. A separate study by University of Michigan Comprehensive Cancer Center researchers discovered that sulforaphane helps inhibit the growth of breast cancer cells. In addition, a study by researchers at Ohio State University found that the glucosinolates in broccoli may prevent or slow the progression of bladder cancer.