Broccoli: The Green Powerhouse That Packs a Vitamin C Punch
This cruciferous superstar delivers more vitamin C than oranges and a wealth of nutrients that support immune health and cellular function.
Per 100g • Source: USDA FoodData Central
The Crown Jewel of Cruciferous Vegetables
Broccoli isn’t just another green vegetable – it’s a nutritional powerhouse that deserves a place on every healthy plate. With just 132 calories per 100g, this tree-like veggie delivers an impressive 91% of your daily vitamin C needs, actually surpassing citrus fruits in this essential nutrient. Originally cultivated in Italy over 2,000 years ago, broccoli has earned its reputation as one of the most nutrient-dense foods on the planet.
Folate and B6: Brain Food Champions
What makes broccoli truly special is its exceptional content of B vitamins. With 16% DV of folate and 11% DV of vitamin B6 per serving, broccoli supports crucial cellular functions including DNA synthesis and neurotransmitter production. Folate is particularly vital for pregnant women, supporting healthy fetal development, while B6 plays a key role in brain health and mood regulation.
Fiber: Your Digestive System’s Best Friend
The 2.4g of fiber in every 100g of broccoli supports digestive health and helps maintain stable blood sugar levels. This soluble and insoluble fiber combination feeds beneficial gut bacteria while promoting regular digestion – a win-win for your microbiome.
Maximizing Broccoli’s Benefits
To preserve broccoli’s vitamin content, opt for light steaming or quick sautéing rather than boiling. The florets contain the highest concentration of nutrients, but don’t toss the stems – they’re equally nutritious when peeled and sliced. For maximum vitamin C absorption, pair broccoli with a source of healthy fats like olive oil or avocado.
Garlic Parmesan Roasted Broccoli
🥗 Ingredients
- 1 large head broccoli, cut into florets
- 3 cloves garlic, minced
- 3 tablespoons olive oil
- 1/3 cup grated Parmesan cheese
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 teaspoon red pepper flakes (optional)
- Lemon wedges for serving
📝 Instructions
- 1 Preheat oven to 425°F (220°C).
- 2 Toss broccoli florets with olive oil, minced garlic, salt, and pepper on a large baking sheet.
- 3 Roast for 15-18 minutes until edges are crispy and stems are tender.
- 4 Remove from oven and immediately sprinkle with Parmesan cheese and red pepper flakes.
- 5 Return to oven for 2-3 minutes until cheese melts.
- 6 Serve immediately with lemon wedges for squeezing over the top.
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