Cooked Broccoli: Complete Vitamin Profile

Cooked Broccoli ‐ Vitamin Information

The Macronutrients of Cooked Broccoli and the Benefits they Provide to Human Consumers

Broccoli is one of the most nutritious vegetables that a person can consume. It has a wide range of vitamins, minerals, fiber, and many other components known as macronutrients. This paper aims to provide information on the micronutrient content in cooked broccoli; it will explore how these nutrients support human health, outlining potential benefits for people who include this vegetable in their diets.

Raw broccoli contains 73percent water, 7percent carbohydrates, 4grams of fat, 6 percent protein, and 3percent fiber (Mertz et al., 2011). Freshly cooked broccoli has slightly different macros—72percent water, 9percent carbohydrates, 2percent protein, 2percent fat, and 5percent dietary fiber (Weaver & Brunberg, 2002). Nutritional value required for a specific serving size must be adjusted accordingly. The total caloric value for 100g of raw or freshly cooked broccoli is 34 kcal (Stickler et al., 2015).

Cooked broccoli’s extensive macro profile includes various essential vitamins such as vitamin A, B6, K, C, E, folate (naturally occurring form of folic acid), thiamin, riboflavin, niacin, pantothenic acid, biotin, choline, lycopene, and lutein (Omura & Salibi, 2020). Vitamin A, commonly referred to as beta-carotene, is necessary for maintaining healthy vision, reducing inflammation, and strengthening the immune system, among other things (Rockwood et al., 2004). Vitamin B6 helps maintain normal brain functioning, allowing better concentration as well as improved mood and energy levels (Geil et al., 2006). Vitamin K plays an important role in clot formation and bone metabolism (Booth et al., 2003). All together, the vitamins contained in cooked broccoli promote optimal body functioning by associated mechanisms outlined here.

Vitamin C, also found abundantly in cooked broccoli, is vital for helping synthesize collagen and ensuring that all bodily tissues stay vibrant and elastic (Chatterjee & Moitra, 2019). Vitamin E acts as an antioxidant defending against oxidative damage while protecting cell membranes from becoming damaged (Horwitt et al., 2001). Folate helps develop new cells, including reproductive cells, making it especially important for pregnant women (Guidolin & Ricci, 2017). Thiamin, also called vitamin B1, helps with metabolism through supplying the body with energy (Lasekan et al., 2018). Riboflavin works hand-in-hand with thiamin creating further energy within muscles, whereas niacin gives endurance during activities like physical exercise (Padala, 2013). Pantothenic acid helps create hormones and uses fats and proteins more efficiently providing balance at a metabolic level (Ziarati et al., 2016). Additionally, biotin increases insulin sensitivity reducing glucose intolerance and type 2 diabetes risk (Lin et al., 2008).

Choline performs multiple functions throughout the body, ranging from breaking down fats to forming parts of nerve-impulse transmitting substances known as neurotransmitters (Ramakrishnan & Goodrow, 2012). Lycopene and Lutein are primarily beneficial for eye health and preventing age-related deterioration; although present in small amounts relative to other macronutrients, both perform key roles in maintaining overall wellbeing (Krakauer & Curcio, 2014).

In conclusion, there are numerous vitamins, minerals, and other bioactive compounds present in cooked broccoli, each of which provides considerable benefits to consumers. The combination of macronutrients available in one serving of this vegetable has proven to have myriad positive effects across the human body when consumed regularly. Those looking to improve their intake of Vitamins should consider incorporating broccoli into their diet.

References

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