Nutrients of Broccoli

1. All the Nutrients in Broccoli.

A .Broccoli is rich in dietary fiber, minerals, vitamins, and antioxidants.Fresh Broccoli is a storehouse of many phytonutrients such as thiocyanates, indoles, sulforaphane, isothiocyanates and flavonoids like beta-carotene cryptoxanthin, lutein, and zeaxanthin. Studies have shown that these compounds by modifying positive signaling at molecular receptor levels help protect from prostate, colon, urinary bladder, pancreatic, and breast cancers.Fresh vegetable is exceptionally rich source of vitamin-C.Vitamin-C is a powerful natural anti-oxidant and immune modulator, helps fight against flu causing viruses. it contains very good amounts of another anti-oxidant vitamin, vitamin-A.Broccoli leaves (green tops) are an excellent source of carotenoids and vitamin A.Fresh heads are an excellent source of folates .(Folate: Folic acid, one of the B vitamins that is a key factor in the synthesis (the making) of nucleic acid (DNA and RNA).) This flower vegetable is rich source of vitamin-K; and B-complex group of vitamins like niacin (vit B-3), pantothenic acid (vit.B-5), pyridoxine (vit.B-6), and riboflavin. The flower heads also have some amount of omega-3 fatty is also a good source of minerals like calcium, manganese, iron, magnesium, selenium, zinc and phosphorus.(Berry’s-source-

B.Nutritional Profile. Broccoli is an excellent source of vitamin K, vitamin C, chromium, and folate. It is a very good source of dietary fiber, pantothenic acid, vitamin B6, vitamin E, manganese, phosphorus, choline, vitamin B1, vitamin A (in the form of carotenoids), potassium, and copper.Broccoli – The World’s Healthiest (BENJAMIN)


2.Sources of fiber:
1. Apples GAILOR
2. Berries CROSSLAND
3. nuts GAILOR
4. Oatmeal CROSSLAND
5.Brown Rice CROSSLAND
7. Bran cereal CROSSLAND
8. Potatoes with the skin GAILOR
10. Vegetables the crunchier the better! GAILOR

3.Sources of protein
1.steak WARE
2. Turkey and chicken breast CROSSLAND 26g of protein in 100g JONES
4. Cheese nonfat mozzarella CROSSLAND
5.Tofu 7g of protien in 100g JONES
6. Pork loin CROSSLAND
7. Lean beef and veal CROSSLAND
8. Mature soi beans CROSSLAND
9 Yougurt 6g of protien in 100g JONES
10.Eggs BERRY
11. Beans, and green peas SUTTON
12. Cottage Cheese, Greek Yogurt SUTTON

4. Sources of good fats
A.peanut butter. LOVEN
B. Nuts (almonds, peanuts, macadamia nuts, hazelnuts, pecans, cashews) LOVEN
C.Olive oil Canola oil Sunflower oil Peanut oil Sesame oil LOVEN
Bad Fats
D.Commercially-baked pastries, cookies, doughnuts, muffins, cakes, pizza dough LOVEN
E. Packaged snack foods (crackers, microwave popcorn, chips) LOVEN
F. Stick margarine LOVEN
G.Vegetable shortening LOVEN

H.Fried foods (French fries, fried chicken, chicken nuggets, breaded fish) LOVEN
I. Candy bars LOVEN

J. Potato/corn/ other chips CAMP

K. Pizza and cheese CAMP

L. Fried white potatoes CAMP
M. Grain-based desserts CAMP N. Whole Milk CAMP

5.List sources of B12
1. Vitamin B12 is naturally found in animal products, including fish, meat, poultry, eggs, milk, and milk products.(
2. Vitamin B12 is generally not present in plant foods, but fortified breakfast cereals are a readily available source of vitamin B12 (
3. Fortified Cereals (All Bran) GAILOR

4. Red Meat. GAILOR

5. Cheese(swiss) GAILOR

6. Eggs(chicken’s) GAILOR

7. Milk and yogurt GAILOR

8. whey pouder GAILOR

9. Crustaceans GAILOR

10. Non-dairy milks, meat substitutes, breakfast cereals (

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