Most people would never know that broccoli provides one of the best sources of vitamin C that you can get . . . more than twice as much vitamin C per calorie as oranges. One serving of raw broccoli provides 132 mg of vitamin C, enough to meet the U.S. Recommended Daily Allowance (RDA) for vitamin C for every segment of the population. That's why some people call broccoli the vegetable with two C's!
Broccoli also serves as an important source of folate, which can help to prevent birth defects and helps the body form healthy red blood cells. Just one serving of raw broccoli provides 93 mcg of folate, almost 1/4 of the 400 mcg that most of us need to eat every day to meet the U.S. RDA for folate.
Broccoli does all this while holding down the calories and providing a boost of fiber to keep you full and moving on your way.
Check out the USDA's National Nutrient Database for more info about the nutrients in broccoli and other foods.
Can Broccoli Fight Cancer?
The American Cancer Society (ACS) reports that there is some evidence that diets high in cruciferous vegetables (like broccoli) are linked to lower rates of certain types of cancers. Because the evidence is still early on this front, the ACS encourages people to eat a mix of vegetables. (Nobody said you were supposed to be eating ONLY broccoli).
Researchers are actively working to figure out what about broccoli may help to prevent cancer. In addition to nutrients like vitamin C and beta-carotene, broccoli contains contains several compounds called isothiocyanates, which have been shown to prevent against cancer development in lab animals. Find out more from the ACS about broccoli and cancer prevention.