Broccoli, facts and benefits!

Broccoli is is a cruciferous vegetable, known scientifically as Brassica oleracea.
It is related to cabbage,kale, cauliflower and Brussels sprouts.
These vegetables are known for their beneficial health effects, and are sometimes referred to as the “super veggies.”
Broccoli is high in many nutrients, including fiber, vitamin C, vitamin K, iron and potassium. Broccoli also contains more protein than most other vegetables.
Broccoli can be enjoyed both raw and cooked, but recent research shows that gentle steaming provides the most health benefits

Nutrition Facts

Raw broccoli contains almost 90% water, 7% carbs and 3% protein, and almost no fat.
Broccoli is very low in calories providing only 31 calories per cup.
The table below contains information on all the main nutrients in broccoli (100 grams of raw broccoli)

Calories	34
Water	89 %
Protein	2.8 g
Carbs	6.6 g
Sugar	1.7 g
Fiber	2.6 g
Fat	0.4 g
Saturated	0.04 g
Monounsaturated	0.01 g
Polyunsaturated	0.04 g
Omega-3	0.02 g
Omega-6	0.02 g
Trans fat	~

Carbohydrate 6.6 g Fiber 2.6 g Sugars 1.7 g Sucrose 0.1 g Glucose 0.5 g Fructose 0.7 g Lactose 0.2 g Maltose 0.2 g Galactose 0 g Starch 0 g Vitamins and Minerals Broccoli contains a variety of vitamins and minerals. The most abundant ones are listed below. Vitamin C: An antioxidant, important for immune function and skin health. Half a cup of raw broccoli (45 grams) provides almost 70% of the recommended daily intake. Vitamin K1: Broccoli contains high amounts of vitamin K1, which is important for blood clotting and may promote bone health . Folate (B9): Particularly important for pregnant women , folate is important for normal tissue growth and cell function . Potassium: An essential mineral, beneficial for blood pressure control and preventing cardiovascular disease . Manganese: This trace element is found in high amounts in whole grains, legumes,fruits  and vegetables. Iron: An essential mineral, which has many important functions in the body, such as the transport of oxygen in red blood cells. Broccoli also contains numerous other vitamins and minerals, in smaller amounts. In fact, it contains a little bit of almost everything we need. Bottom line: Broccoli is high in many vitamins and minerals. These include vitamin C, vitamin K, folate, potassium, manganese and iron. Other Plant Compounds Broccoli is rich in various antioxidants and plant compounds, which contribute to its health benefits. Sulforaphane: One of the most abundant and extensively studied plant compounds in broccoli. It can have protective effects against various types of cancer . Indole-3-carbinol: A unique nutrient found in cruciferous vegetables, which may have beneficial effects against cancer . Carotenoids: Broccoli contains lutein, zeaxanthin and beta-carotene, which may all contribute to better eye health . Kaempferol: An antioxidant with many benefits for health. It may protect against heart disease, cancer, inflammation and allergy  Quercetin: An antioxidant with numerous benefits, including lower blood pressure in people with high blood pressure . Bottom line: Broccoli is high in many plant compounds that have been associated with health benefits. The most abundant one is called sulforaphane. Source :  authoritynutrition.com