Broccoli:
Broccoli belongs to the cruciferous vegetable family, which includes kale, cauliflower, Brussels sprouts, bok choy, cabbage, collard greens, rutabaga, and turnips. These nutrition powerhouses supply loads of nutrients for few calories.
Nutritional value-
According to the USDA National Nutrient Database, one cup of chopped raw broccoli (approximately 91 grams) contains 31 calories, 0 grams of fat, 6 grams of carbohydrate (including 2 grams of sugar and 2 grams of fiber) and 3 grams of protein.
Just one cup of broccoli provides over 100 percent of your daily need for vitamin C and vitamin K and is also a good source of vitamin A, folate, and potassium.
Broccoli ranks among the top 20 foods in regards to the ANDI score (Aggregate Nutrient Density Index), which measures vitamin, mineral, and phytonutrient content in relation to caloric content.
Broccoli is a great choice for a weight loss diet because it’s so low in calories, but that’s not the only benefit you’ll gain. It’s packed with essential nutrients and contains fiber, which contributes to satiety. Several micronutrients in broccoli are known to support weight loss, and its phytochemicals show potential for breaking down fats.
Some theories state that broccoli helps you to lose weight because it’s a negative calorie food – therefore, it’s a food that uses more calories to digest than it contains. This is true, but there is no evidence to suggest that negative calories foods will help you to lose weight – they simply cause a small calorie deficit.
Broccoli not only helps you to lose weight as part of a balanced, healthy and varied diet, but it can also work to reduce your cholesterol and your risk of heart disease. Eating broccoli provides you with antioxidants, which are known to lower your risk of inflammation and cancer and the fibre in broccoli helps you to excrete bile acids, lowering cholesterol levels and your risk of heart disease.
Broccoli is a bit of a super food, but how do you prepare it? Here are tasty, low fat, low calorie, speedy weight loss recipes to make the most of this tasty vegetable.
Roasted Garlic Broccoli with Lemon – Serves 6, Calories per serving: 57.
Ingredients:
2 heads of broccoli
2 tsp. extra-virgin olive oil
1 tsp. sea salt
½ tsp. black pepper
2-3 garlic cloves, minced
Half a lemon (or more to taste)
Directions:
Separate broccoli into florets. Preheat oven to 200C. Toss broccoli with olive oil, sea salt, black pepper and garlic. Spread in a single layer on a baking tray and bake for 15-20 minutes until the stems are tender enough to pierce.
Remove from the oven and transfer to a serving platter. Squeeze the lemon over the broccoli to taste and serve.
See you soon guys with new other useful diet information.
Stay healthy stay fit!
