Healthy Beef and Broccoli Recipes
Rich in nutrients.
One medium raw broccoli plant contains only 45 calories, 8 grams of carbs, 0.5 grams of fat and 4 grams of protein. Nevertheless, broccoli is rich in nutrients. One serving provides 200% of the daily allowance of vitamin C, which helps the immune system and is essential for bone health.
Broccoli also contains the following nutrients2
Vitamin C
Vitamin K
folic acid
Potassium
Calcium
Magnesium
Selenium
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High fiber content.
One cup of broccoli contains about 2 grams of dietary fiber. This fiber supports digestive health, protects the heart by lowering cholesterol, and keeps you feeling full34.
Hydration.
About 70% of one cup of raw broccoli is water.4 Water is essential for maintaining healthy cells and organs in the body. Hydration also helps regulate body temperature, lubricate joints, and prevent constipation due to the movement of food in the digestive tract.5
In addition, fruits and vegetables, which are high in fiber and water, add volume to the diet. Adding volume to meals increases satiety and promotes healthy weight management6.
Potentially can help prevent cancer.
Broccoli is a member of the cruciferous vegetable family, which also includes cauliflower, kale, Brussels sprouts, cabbage and collard greens.
Studies have shown that this group of plants contains natural compounds that have been linked to cancer prevention because they neutralize carcinogens and prevent the growth and spread of cancer cells. Cruciferous vegetables also support apoptosis (the body's self-destructive action of destroying nonfunctional cells)7.
Protecting the heart
Heart disease remains the leading cause of death in the United States. Studies have shown that cruciferous vegetables, including broccoli, protect the heart by reducing artery damage that causes atherosclerosis, a precursor to heart attack and stroke.8
Improved brain health.
Lutein and zeaxanthin are pigment compounds found in broccoli. These pigments have many benefits, including those related to brain health. These pigments are linked to healthy brain and nerve tissue function and protection against age-related cognitive decline9.
Increased bone strength.
Broccoli contains several nutrients that are essential for bone formation and preventing the loss of bone density. These include.
Vitamin K
Magnesium
Phosphorus
Calcium
Copper
Iron
Zinc
Vitamin C
B vitamins
These nutrients are known to act synergistically to help increase bone mass and strength11.
Anti-inflammation.
Broccoli's anti-inflammatory properties not only help prevent aging, but also reduce the risk of chronic disease. One study found that high intake of cruciferous vegetables reduced levels of inflammatory markers circulating in the blood12.
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Antioxidant protection.
The natural compounds found in broccoli also act as antidotes, deactivating potentially harmful chemicals and quickly eliminating them from the body15.
Protective antioxidant compounds have been shown to counteract UV-induced skin damage; according to a 2022 review in Nutrients, the plant pigments lutein and zeaxanthin protect the retina and lens, and both have been shown to reduce the risk of macular degeneration and cataracts, common eye diseases. They have been shown to reduce the risk of macular degeneration and cataracts, common eye diseases.16
How to eat more broccoli
Eat raw broccoli with hummus, tahini or guacamole. Alternatively, finely chop it or shred it and add it to salads and snacks. You can make the most of broccoli's nutrients by eating it with extra virgin olive oil-based dairy-free pesto, olive tapenade, or a spicy walnut oil sauce.17
It can also be lightly fried in extra virgin olive oil, baked in the oven in avocado oil, or added to a variety of dishes such as fries, soups, stews, frittatas and fajitas.
Try mixing fresh or frozen broccoli into smoothies or adding finely chopped or pureed broccoli to baked goods, homemade pesto and other sauces.Or, if you're feeling adventurous, try making broccoli coffee by mixing broccoli powder with ground coffee.
Brief review.
Broccoli has many health benefits for the brain, heart, bones and the whole body. Eating more of this amazing vegetable is a smart way to increase your nutrient intake and protect your health.
