Reviewed Diettian Kelli McGrane, MS, Rd
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The main points
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Vitamin C plays a vital role in your eyes, heart, immune system and more.
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½ cup cooked broccoli provides more than 50% of your daily vitamin C needs.
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Broccoli can be enjoyed green or cooked and used in a variety of ways.
Vitamin C is present in many people to maintain a healthy immune system. Vitamin C, also known as ascorbic acid, is a necessary nutrient found in various foods. Although citrus fruits, such as oranges and grapefruit, may arise first, first of all, there are other sources that are worthy of attention, including broccoli.
Only 1/2 cup of those “small trees”, as my children are fascinated by them, packs an impressive 51 mg of vitamin C or 57% percentage value (DV). These are actually 14% more than ½ grapefruit, emphasizes Joan Salga Blake, Ed.d., Rdn, LDN. Here, nutritionists explain the benefits of vitamin C and sharing strategies to include more broccoli in your diet.
Why is Vitamin C so important?
This is needed for the production of collagen
Collagen is not only a popular additive – it is the main structural protein in the body. “Collagen is actually the largest protein in the body, so you need to keep your connective tissues healthy,” Salge Blake shares. While you can take collagen through supplements, your body itself produces collagen and requires it to do it with vitamin C. This is one of the reasons why vitamin C is often associated with hair, skin and nail health. “The deficiency of this vitamin can often be detected in your skin and unhealthy gums in your mouth,” says Salge Blake.
This supports a healthy immune system
Vitamin C is best known for its role in maintaining a healthy immune system. “Vitamin C helps our immune system fight the disease because it acts as a potent antioxidant. It helps protect cells from damage,” explains Drew Hemler, M.Sc., RD, CDN, FAND. In addition to its antioxidant effects, vitamin C is required for various immune cell functions, and its role is given an important obstacle to harmful pathogens. However, it is important to note that research is still ongoing to understand the benefits of vitamin C intake, especially the recommended DV and protection against infections and other diseases.
That supports eye health
Occasionally, the health of our eyes may decrease due to oxidative stress. Vitamins A, C and E were all linked to help prevent cataract.
This can support intestinal health
Because most of the immune system in the intestine may not be surprising that the effect of vitamin C on bowel health is performed. Small studies show that vitamin C can help promote the growth of beneficial intestinal bacteria and strengthen the intestinal mucosa by increasing the production of short chain fatty acids. However, while promising, greater studies are needed to better understand the effect of vitamin C on bowel health.
Why broccoli is a sacker of nutrients
This wood-shaped green vegetable contains more than just vitamin C. “Broccoli not only contains vitamin C, but also many nutrients that help your body absorb and use it more efficiently. Here are some of the following benefits:
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This is a good source of diet fibers: One portion of ½ cup cooked broccoli contains 3 grams of fiber. Many Americans lack a meeting with the recommended 25-38 grams of fiber per day, making broccoli a useful food to fill your daily fiber gap.
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This gives potassium an increase: According to Salge Blake, potassium is another alarming nutrient that most Americans are not enough. One serving of ½ cup cooked broccoli contains 229 mg of potassium or approximately 5% DV.
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This is a great source of folate and vitamin K: One portion of ½ cup cooked broccoli boasts an impressive 21% DV folate, while 91% of vitamin K. DV is essential for healthy cell function and is particularly important in people who are or may be pregnant. Meanwhile, Vitamin K is known for its role in blood coagulation and can also maintain bone health.
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This supports iron absorption: Another advantage of vitamin C is that it helps to absorb iron, especially from plant sources. Due to their vitamin C content, broccoli is paired with a vegetable source of iron, such as beans or soy, can help maintain a healthy blood iron.
How to eat more broccoli
Broccoli are versatile and (usually) inexpensive vegetables that can be found in almost every grocery store – both in the production section and / or frozen food aisle. Here are some simple ways to prepare this:
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Toast or bake: To easily throw broccoli with oil and seasonings, bake in the oven or throw on the grill. Salge Blake says the latter is her favorite method, noting that the broccoli on the grill acts beautifully as a additive to grain bowls, salads and pasta dishes.
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Steam it: Simple, but classic, steaming broccoli are fast and nutritious pores for sincere protein such as salmon, chicken breast or vegetable burger. PRO TIP: Don’t sweat into spices! Light lemon, dash of dried herbs and fresh garlic grille can go a long way.
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Rice: While you may have heard of cauliflower rice, Ratced Brocci is a less well -known choice that has become a tuft of my family dishes. Try adding it to the stew, Quiche or Rice Bowl to make it easier to increase nutrients. Although relatively light rice, you can also look for a pink broccoli in the Frozen Foods section of your local supermarket for more convenient convenience.
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Crush or chop: Helmer’s favorite way to enjoy broccoli is green, crushed or chopped, sprinkled with spicy vinegar sauce. “This is a very crunchy, fresh summer garnish,” he says. The crushed broccoli also works well in salads, tacos, sandwiches and wraps to make lunch or dinner easy.
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Puree: From broccoli cheese soup (perfect for soup weather days) to falls and sauces, Surred Broccoli is another easy way to add vegetable impetus that even picky eaters will enjoy.
Our expert is taking
Broccoli is one of the best vegetables to increase vitamin C. Vitamin C is a necessary nutrient with many functions, including support from a strong immune system. Broccoli, in addition to more than 50% of your daily vitamin C needs, are packed with other necessary nutrients, including fiber, potassium, folio folate, vitamin K and antioxidants. “Basically, broccoli is like a Swiss Army vegetable knife – a small but loaded tools your body loves!” says hemler.
Another advantage? Broccoli is incredibly versatile and can be found in virtually any grocery store, including some dollars in the frozen section of the store. For more inspiration for enjoying this superstar vegetable, review our 24 recipes that will make a broccoli favorite vegetable.
Read the original article about Eatingwell