I broccoli appartengono alla famiglia delle crocifere, di cui fanno parte anche i cavoli, la verza, i broccoletti e il cavolfiore. Sono tipici della stagione invernale, ma si trovano quasi tutto l’anno, sebbene a prezzi maggiorati. I broccoli sono una vera miniera di sostanze benefiche e sono alleati preziosi di intestino, sistema immunitario, occhi, ossa, apparato respiratorio e circolatorio.
Broccoli: calorie e valori nutrizionali
- Calorie: 34 kcal
- Grassi: 0.37 g
- Carboidrati: 6.64 g
- Proteine: 2.82 g
- Fibre: 2.6 g
- Zuccheri: 1.7 g
- Acqua: 89.3 g
- Amido: 0 g
- Ceneri: 0.87 g
Minerali
- Calcio: 47 mg
- Sodio: 33 mg
- Fosforo: 66 mg
- Potassio: 316 mg
- Ferro: 0.73 mg
- Magnesio: 21 mg
- Zinco: 0.41 mg
- Rame: 0.049 mg
- Manganese: 0.21 mg
- Selenio: 2.5 mcg
Vitamine
- Vitamina A, IU: 623 IU
- Betaina: 0.1 mg
- Vitamina A, RAE: 31 mcg_RAE
- Tiamina (Vit. B1): 0.071 mg
- Riboflavina (Vit. B2): 0.117 mg
- Niacina (Vit. B3): 0.639 mg
- Acido Pantotenico (Vit. B5): 0.573 mg
- Piridossina (Vit. B6): 0.175 mg
- Folato alimentare: 63 mcg
- Folato, DFE: 63 mcg_DFE
- Folati, totali: 63 mcg
- Acido ascorbico (Vit. C): 89.2 mg
- Alpha-tocoferolo (Vit. E): 0.78 mg
- Fillochinone (Vit. K): 101.6 mcg
- Colina totale (Vit. J): 18.7 mg
- Carotene, beta: 361 mcg
- Carotene, alfa: 25 mcg
- Criptoxantina, beta: 1 mcg
- Luteina + zeaxantina: 1403 mcg
- Tocoferolo beta: 0.01 mg
- Tocoferolo gamma: 0.17 mg
Grassi
- Acidi grassi, monoinsaturi: 0.011 g
- Acidi grassi, polinsaturi: 0.038 g
- Acidi grassi, saturi: 0.039 g
- Colesterolo: 0 mg
Amminoacidi
- Acido aspartico: 0.325 g
- Acido glutammico: 0.542 g
- Alanina: 0.104 g
- Arginina: 0.191 g
- Cisteina: 0.028 g
- Fenilalanina: 0.117 g
- Glicina: 0.089 g
- Isoleucina: 0.079 g
- Istidina: 0.059 g
- Leucina: 0.129 g
- Lisina: 0.135 g
- Metionina: 0.038 g
- Prolina: 0.11 g
- Serina: 0.121 g
- Tirosina: 0.05 g
- Treonina: 0.088 g
- Triptofano: 0.033 g
- Valina: 0.125 g
Broccoli: proprietà benefiche
I broccoli sono ortaggi preziosi, ricchi di Sali minerali, soprattutto di potassio, fosforo, calcio e sodio. In discrete quantità contengono anche la vitamina C. I broccoli si sono guadagnati la fama di antitumorali grazie ad una sostanza in essi contenuta, il sulforafano, in grado di prevenire la crescita delle cellule cancerogene. Inoltre, svolge un’azione protettiva contro i tumori intestinali, del seno e polmonari. I broccoli aiutano inoltre a combattere la stitichezza e la ritenzione idrica.
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