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The Benefits of Broccoli for Men

author image Joseph McAllister
Joseph McAllister has worked as a writer since 2003. He has more than seven years of experience in training and coaching martial arts. McAllister writes for various websites on a variety of topics including martial arts, competition and fitness. He graduated from Liberty University on a full ride National Merit Scholarship with a Bachelor of Science in print journalism.
The Benefits of Broccoli for Men
plate of fresh broccoli Photo Credit: eyewave/iStock/Getty Images

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.

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Vitamin C

plate of steamed broccoli
plate of steamed broccoli Photo Credit: Winnieliao/iStock/Getty Images

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.

Vitamin A

bowl of steamed broccoli
bowl of steamed broccoli Photo Credit: eskymaks/iStock/Getty Images

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, men can use vitamin A to increase their sperm count.

Dietary Fiber

broccoli on cutting board
broccoli on cutting board Photo Credit: treble3/iStock/Getty Images

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.


close up of broccoli
close up of broccoli Photo Credit: James Trice/iStock/Getty Images

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.

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