Health-conscious consumers are raving about broccoli powder...and for good reason. Broccoli powder offers many of the same health benefits as broccoli, without the hassle of purchasing, chopping, cooking...and eating a vegetable that many people simply do not like.
Broccoli powder is made by grinding broccoli florets into a fine green powder, which results in a concentrated and potent nutrient source that can support your health in many ways.
Broccoli Powder Nutrition Facts
Cruciferous vegetables like broccoli are among the most nutrient-dense foods. Broccoli is chock-full of vitamins, minerals, fiber, and antioxidants shown to support health, yet it is extremely low in calories.
One cup of chopped broccoli contains:1
Total carbs: 6.0 g
Fiber: 2.4 g
Total fat: 0.3 g
Vitamin A: 567 IU
Vitamin C: 81.2 mg
Vitamin E: 0.7 mg
Vitamin K: 92.5 mcg
Choline: 17.0 mg
Calcium: 42.8 mg
Iron: 0.7 mg
Magnesium: 19.1 mg
Potassium: 288 mg
All of these nutrients support health, but these three deserve special mention: vitamin C, vitamin k, and fiber.
Vitamin C is a potent antioxidant that can defend against disease and bodily degeneration caused by oxidative stress. (Oxidative stress plays a role in aging, cancers, heart disease, and more.) It is also required for collagen production and plays a vital role in protein metabolism and wound healing, among other functions.2, 3
Vitamin K is a fat-soluble vitamin that is necessary for proper clotting of blood and therefore essential for wound healing. Vitamin K also appears to play a role in bone density as vitamin K deficiency has been linked to osteoporosis.(The combination of calcium, magnesium, and vitamin K in broccoli bodes well for bone strength and maintenance.)4
Fiber is essential for health as it not only aids digestive health, but it can also help lower cholesterol, regulate blood glucose levels, and help you maintain a healthy weight.5
Broccoli powder also includes high levels of glucosinolates and phytochemicals, compounds proven to offer many health benefits.
Health Benefits of Broccoli Powder
With all these nutrients, it’s probably not a surprise that broccoli has been linked to many health benefits, including:
Increased insulin sensitivity, which can reduce the risk of developing type 2 diabetes.6
Reduced risk of several types of cancer7
Better bone health 8
Improved heart health 9, 10
Reduced inflammation 11, 12
Improved digestive and bowel function 13, 14
Ways to Use Broccoli Powder
There are many ways to use broccoli powder.
In smoothies, you can use broccoli powder as a substitute for spinach or other leafy greens. Or, for an additional nutritional punch, add a tablespoon or two of broccoli powder in addition to the spinach or kale.
Add a little bit to spaghetti sauce. (The sauce should hide the taste of the broccoli powder.)
Stir a tablespoon of broccoli powder into soups or yogurts.
Mix a small amount into vegetable dip.
Really, you can add broccoli powder to almost anything!
An EASY Way to Get your Nutrients
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2- Frei B, England L, Ames BN. Ascorbate is an outstanding antioxidant in human blood plasma. Proc Natl Acad Sci U S A. 1989 Aug;86(16):6377-81. doi: 10.1073/pnas.86.16.6377. PMID: 2762330; PMCID: PMC297842.
3- Li Y, Schellhorn HE. New developments and novel therapeutic perspectives for vitamin C. J Nutr. 2007 Oct;137(10):2171-84. doi: 10.1093/jn/137.10.2171. PMID: 17884994.
6- Bahadoran Z, Tohidi M, Nazeri P, Mehran M, Azizi F, Mirmiran P. Effect of broccoli sprouts on insulin resistance in type 2 diabetic patients: a randomized double-blind clinical trial. Int J Food Sci Nutr. 2012 Nov;63(7):767-71. doi: 10.3109/09637486.2012.665043. Epub 2012 Apr 26. PMID: 22537070.
7- Bosetti, C.; Filomeno, M.; Riso. P. et al. Cruciferous vegetables and cancer risk in a network of case-control studies. Ann Oncol. 2012; 23(8):2198-203. doi:10.1093/annonc/mdr604
8- Pearson DA. Bone health and osteoporosis: the role of vitamin K and potential antagonism by anticoagulants. Nutr Clin Pract. 2007 Oct;22(5):517-44. doi: 10.1177/0115426507022005517. PMID: 17906277.
9- Conzatti A, Fróes FC, Schweigert Perry ID, Souza CG. Clinical and molecular evidence of the consumption of broccoli, glucoraphanin and sulforaphane in humans. Nutr Hosp. 2014 Nov 30;31(2):559-69. doi: 10.3305/nh.2015.31.2.7685. PMID: 25617536.
10- Threapleton DE, Greenwood DC, Evans CE, Cleghorn CL, Nykjaer C, Woodhead C, Cade JE, Gale CP, Burley VJ. Dietary fibre intake and risk of cardiovascular disease: systematic review and meta-analysis. BMJ. 2013 Dec 19;347:f6879. doi: 10.1136/bmj.f6879. PMID: 24355537; PMCID: PMC3898422.
11- Vasanthi HR, Mukherjee S, Das DK. Potential health benefits of broccoli- a chemico-biological overview. Mini Rev Med Chem. 2009 Jun;9(6):749-59. doi: 10.2174/138955709788452685. PMID: 19519500.
12- Wang J, Fang X, Ge L, Cao F, Zhao L, Wang Z, Xiao W. Antitumor, antioxidant and anti-inflammatory activities of kaempferol and its corresponding glycosides and the enzymatic preparation of kaempferol. PLoS One. 2018 May 17;13(5):e0197563. doi: 10.1371/journal.pone.0197563. PMID: 29771951; PMCID: PMC5957424.
13- Wong JM, de Souza R, Kendall CW, Emam A, Jenkins DJ. Colonic health: fermentation and short chain fatty acids. J Clin Gastroenterol. 2006 Mar;40(3):235-43. doi: 10.1097/00004836-200603000-00015. PMID: 16633129.
14- Paturi G, Mandimika T, Butts CA, Zhu S, Roy NC, McNabb WC, Ansell J. Influence of dietary blueberry and broccoli on cecal microbiota activity and colon morphology in mdr1a(-/-) mice, a model of inflammatory bowel diseases. Nutrition. 2012 Mar;28(3):324-30. doi: 10.1016/j.nut.2011.07.018. Epub 2011 Nov 23. PMID: 22113065.
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