The Green Veggie That Helps Maintain Bone Density: Broccoli

Broccoli is a low-calorie green vegetable that has numerous health advantages and is rich in vitamins, minerals, and plant compounds. It's a great source of iron, calcium, and vitamin C. It is related to cabbage, cauliflower, and Brussels sprouts and is a member of the cruciferous family of vegetables. Phytochemicals with antibacterial, antioxidant, and anticancer effects, such as sulforaphane and indole-3-carbinol, are found in cruciferous vegetables.

Minimal Calorie Content

A nutrient-dense, low-calorie vegetable, broccoli is rich in vitamins, minerals, and other bioactive substances that are good for human health. It belongs to the family of vegetables known as cruciferous vegetables, which also includes collard greens, radish, Brussels sprouts, cauliflower, and cabbage. Antioxidants, which help shield the body from illness and encourage healthy cell growth, are abundant in it. Sulforaphane, a powerful antioxidant found in broccoli, protects shield cells from the kind of damage that leads to cancer. Quercetin is another antioxidant found in broccoli that reduces inflammation and other reactions caused by cellular stress. A half cup of steaming broccoli supplies 57% of the daily required amount of vitamin C for an adult. This nutrient offers defence against heart disease and other ailments in addition to aiding in the preservation of blood vessels and bone integrity. Additionally, it aids in iron absorption. Broccoli also contains the recommended amount of vitamin K, which is important for bone growth and blood clotting.

Rich in vitamin C

Broccoli (Brassica oleracea) has a strong stalk with big heads that grow around a central stem. It is renowned for its crunchy texture and rich flavour. It can be included in soups and casseroles or eaten raw, steaming, roasted, or blended. A plethora of minerals, including vitamin C, potassium, calcium, folate, iron, manganese, and sulforaphane—which may help prevent cancer—can be found in broccoli. This cruciferous vegetable's vitamin C supports the health of our bones, skin, and gums. Additionally, it promotes the synthesis of collagen, a substance that keeps our bones, joints, and muscles robust. It is also an excellent source of magnesium, calcium, and numerous B vitamins, including B6 and K, which are necessary for the synthesis of osteocalcin, a protein that is found in our bones. It also has a high concentration of glucosinolates, a class of phytochemicals that may lower the risk of several malignancies and support strong bones.

Elevated in Calcium

Broccoli is a vegetable that is very high in calcium. The amount of calcium in one cup of cooked broccoli is approximately 74 milligrammes. This is beyond what one orange can provide! It also provides a plethora of other nutrients, including iron, zinc, vitamin C, and vitamin A. Broccoli and Kale, among other cruciferous vegetables, are rich in glucosinolates, which are potent antioxidants. These are transformed by the body into organic compounds that protect against lung and colon cancer, among other malignancies. While purchasing broccoli, look for fresh, green heads with firmly wrapped florets. Steer clear of those with wilted or browning leaves. For maintaining nutritional levels, steaming and microwaving are the ideal cooking techniques. To meet your daily calcium needs, try to consume three cups of the vegetable per week. You might not even need to add extra calories to your dinner because the fibre in broccoli helps you feel fuller longer. Try eating it raw as a snack with hummus or adding it to pasta meals.

Rich in magnesium

Although potassium is well known for being heart-healthy, a single tiny stalk of broccoli has just as much of the mineral. According to the USDA, it also contains calcium (43 mg per cup) that strengthens bones and fills fibre. Broccoli also includes glucoraphanin, a potent plant molecule that, when broken down, becomes the potent antioxidant sulforaphane, which fights cancer. Sulforaphane may reduce your risk of cancer, cholesterol, and oxidative stress, according to research conducted on animals and in test tubes. Nuts (almonds, cashews, and peanuts), cruciferous vegetables (collard greens, turnips, and kale), avocados, and whole grains (quinoa, brown rice, amaranth, and buckwheat) are additional foods high in magnesium. This vitamin is also abundant in seafood. In just six ounces, mackerel, tuna, oysters, and sardines can supply up to 40% of your daily intake.