Broccoli is rich in vitamin C.
How much vitamin C do we need daily?
According to the National Institutes of Health, we need about 75-90 mg of vitamin C per day.
We can easily consume this amount of vitamin C from foods.
There is no need for vitamin C supplements.
Furthermore, we can’t absorb 1000 mg of vitamin C. Most of it goes away through urine.
Vitamin C content of broccoli
According to the USDA, 100 gr of broccoli has 91 mg of vitamin C. That’s 120% DV (Daily Value).
Furthermore, a bunch of broccoli has 542 mg of vitamin C, or 720% DV.
Also, a cup of chopped broccoli has 81 mg of vitamin C, or 108% DV.
As, you can see, broccoli is a food super rich in vitamin C.
Remember… Broccoli can provide all the daily vitamin C intake, we need.
Other foods rich in vitamin C
Only plants contain vitamin C. Fruits and vegetables are the best sources.
Red or green pepper, orange, grapefruit, mandarins, lemon, kiwifruit, strawberries, Brussels sprouts, cantaloupe, tomatoes, cabbage, cauliflower, spinach, and even potatoes are foods rich in vitamin C.
See the whole list of foods rich in vitamin C, here.
Other health benefits of broccoli
Broccoli is a nutrient-dense food. Only a few calories, but many vitamins and minerals.
Most noteworthy, broccoli is a good source of vitamin K, lutein, zeaxanthin, and beta-carotene.
Moreover, broccoli has traces of many minerals, such as calcium.
Also, it has a great fiber content.
Lutein, zeaxanthin, and beta-carotene are carotenoids that are important for good eyesight.
100 gr of broccoli has 361 mcg of beta-carotene, and 1400 mcg of lutein and zeaxanthin.
There aren’t many foods that are rich in these powerful antioxidants. See the list of food rich in lutein, zeaxanthin, and beta-carotene, here.
Moreover, broccoli is high in protein. 100 gr has 2.8 gr of protein.
Most noteworthy, broccoli is packed with many vitamins, minerals, and other powerful phytochemicals.
Broccoli has unique phytochemicals. The most well-studied are the glucoraphanin and sulforaphane.
Due to them, broccoli can boost the immune system.
Many studies have shown that these unique compounds may improve:
- inflammatory markers,
- insulin resistance,
- blood pressure,
- allergic responses,
These health benefits, are due to the fact, that glucoraphanin, and sulforaphane in broccoli has potent anti-inflammatory properties.
What’s the best way to cook broccoli?
If you want to preserve the nutrients of broccoli, you better steam it.
Don’t boil it. Many nutrients will leach into the water.
Furthermore, you can sprinkle lemon juice and olive oil on the cooked broccoli. It’s a simple but healthy dressing.
Lemon juice is rich in vitamin C, as well. Furthermore, olive oil is rich in polyphenols.
Many studies have shown that olive oil and olive leaf extract have unique health benefits.
So, steamed broccoli, with lemon juice and olive oil, is a super healthy 15-minute meal.
It’ll boost your immune system. It’ll provide great amount of vitamin C.