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10 Top Reasons You Need Broccoli In Your Diet

broccoli is good for youBroccoli rules!

Want to get healthy or even lose weight? Broccoli needs to be included in your diet.

Here’s 10 reasons why broccoli is good for you!

(1) Broccoli is the king of low carb vegetables – 1.1 grams of net carbohydrate per 100g! (after fiber subtracted) Sometimes I fill my plate up with broccoli and drench it in melted butter or cheese.

(2) A chemical in vegetables such as broccoli, cauliflower and cabbage can boost DNA repair in cells and may stop them becoming cancerous

(3) Eating steamed broccoli reduces the risk of a heart attack by boosting the body’s ability to fight off cell damage, researchers have found.

(4) Did you know broccoli contains more vitamin C than an orange? (ounce for ounce) Vitamin C is great for your hair, skin, teeth, fighting infections and keeping red blood cells healthy.

(5) Did you know broccoli contains as much calcium as a glass of milk? (ounce for ounce) Calcium helps to keep you heart beating regularly and promotes sleep.

(6) Broccoli is also a good source of folate . Folate is necessary for the production and maintenance of new cells.

(7) Broccoli is also a good source of iron. Iron is an essential component of haemoglobin and, therefore, iron is required for normal blood formation and oxygen transport around the body.

(8) Broccoli is also a great source of fiber.

(9) Broccoli is also a good source of potassium. Potassium plays an important role in the physical fluid system of humans and it assists nerve functions.

(10) Broccoli is also a good source of vitamin K. Vitamin K is known to be needed to coagulate blood and to maintain proper bone density. It also plays a key role in proper development of the fetus.

If you’re gonna eat low-carb, broccoli should be a regular feature in your diet. Whether you’re focused on gaining muscle or losing fat, broccoli will greatly assist you in your goal.

Your buddy,

Mark McManus

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Mark McManus
Mark McManus
Mark is now available for 1-on-1 consultations to help you take your results to the next level. Click here for more details.
Mark McManus is a trainer & author from Ireland. His work has been featured in major publications all over the world. He is the creator of the free growth-promoting workout Targeted Hypertrophy Training' (THT) and author of the NEW fat-torching system Total Six Pack Abs.
He has also created the BREAKTHROUGH arm and chest maximizer programs The Arms Blast' and 'Chest Blast' workouts.
And if you're a fan of delicious high-protein recipes to fuel your muscle growth, check out his cook book 'Buff Baking' here.

Comments on this entry are closed.

  • Steve February 8, 2008, 4:51 pm

    As a fan of broccoli, I tend to include it almost every meal, right up to the point where I begin to smell a little bit like it. Okay, perhaps that’s a little bit too much … but …

    I have to take issue with the common application of the word “may”, as in item #2 above: “2 A chemical in vegetables such as broccoli, cauliflower and cabbage can boost DNA repair in cells and may stop them becoming cancerous”. While consumption of broccoli is can be said to be definitely healthful for a variety of provable reasons, what’s stated by your article I see as inappropriate because it contains no bona fides. Otherwise, you have an awful lot of good info here.

  • Mark McManus February 8, 2008, 4:58 pm

    Well I used the word ‘may’ because it isn’t a proven fact and I don’t want to provide information that could be factually incorrect. It is thought that this is the case and so it’s worth mentioning.
    I know what you mean however. Words like ‘may’ or phrases like ‘is associated with’ or ‘is believed to..’ prove nothing and are often used to make an argument seem correct when there is no evidence. I disagree with that strongly.
    It’s like the lipid hypothesis for explaining heart disease.
    Thanks Steve.

  • Jay February 8, 2008, 7:04 pm

    Good thing I like broccoli! Now if only I could learn to hate Japanese rice.

  • enon e. mouse February 8, 2008, 8:03 pm

    You forgot that it can help reduce heartburn and other related ailments caused by bacterial infections:

  • Terry Reeves February 8, 2008, 8:12 pm

    Is broccoli better for you raw? I like to dip broccoli in fat free ranch and eat it raw.

  • Mark McManus February 8, 2008, 8:13 pm

    @ Jay, if you want rice you can do what I do. Get some cauliflower and grate it like you would cheese. Heat a skillet and through in these shavings until lightly browned, really lovely taste and an great substitute for rice.

    @ enon. Thanks for that, one more reason reason to enjoy your broccoli!

  • Mark McManus February 8, 2008, 8:28 pm

    I don’t know if broccoli is better for you raw to be honest.
    I’ve heard this before and there is a ‘raw food’ movement out there who suggest we should eat everything raw.
    I see no reason why steamed broccoli would be less good for you. I can see why boiling it would lose some goodness but steaming is fine. I couldn’t eat it raw anyway.


  • Dane February 8, 2008, 8:50 pm

    All great points in selling the delicious vegetable… Sadly, it’s not so easy to incorporate when your gallbladder decides it doesn’t like processing it anymore. I’m probably one of the few people that actually misses broccoli.

  • Jay February 10, 2008, 2:36 am

    hahaha, thx for the tip Mark. The fact that I cook at a Japanese restaurant doesn’t help! I WILL try the cauliflower, though!

  • Paul February 11, 2008, 8:56 am

    wow – thats all I can say. This site is absolutely WONDERFUL. I live in South AFrica and I don’t have a credit card otherwise I would have love to support Mark with this site. Maybe later I will be able to. This site is inspiring and so packed with VALUABLE info and guidance that I can’t believe he is still providing all of this TOTALLY FREE for all !! Any man taking his health serious should make this site an ABSOLUTE must for regular reading. Thanks to Mark for excellent work and wish him all of the best for the future. And be assured that I am an advocate for this site and will in future purchase from him and support him where I can.

  • Mark McManus February 11, 2008, 8:59 pm

    Paul, thanks so much for your kind comments.
    Positive feedback like this makes it all worthwhile. Yes there are a lot of late nights and early mornings working on this site but comments and emails from people whom I have helped keep me smiling throughout all the work.
    I’m pleased that you will support MuscleHack. One easy way is to submit my articles to social bookmarking websites like StumbleUpon and Digg if you like the article. Just click on the icons below the articles.
    Thanks again Paul and I look forward to helping you more in the future. :)
    Keep it positive, your buddy
    Mark McManus

  • Rowell February 17, 2008, 12:50 pm

    its now well documented in the medical journals proven health
    benefits of broccoli

  • Franko Damian March 1, 2008, 7:52 pm

    Geez! I never knew that broccoli can provide much benefits when consumes as a part of one’s dietary intake. But I guess green leafy veggies will definitely give a lot of nutrients especially when one is dieting. I also recommend some interesting articles about dieting in this site http://www.completedietinfo.com/ it might as well help those who are concerned of their increasing weights.

  • Andrics April 24, 2008, 6:54 am

    Mark , I thought that my 200g of broc was giving me 14g of carbs but just realised the food logger I use had it raw. Why do the carb levels drop once the veg is cooked? Is this acurate?

    Thanks as always for you help warm regards Andrics

  • JT... February 5, 2009, 8:51 am

    I’ve quite a few sites with different figures for the amount of carbs in broccoli.

    about.com says 5.6g per 78g(1 cup)

    5.8g per cup

    7.2g per 100g

    1.1g per 100g

    who’s right?

  • Mark McManus September 18, 2013, 12:49 pm

    UK based measurements are always more accurate as we measure carbs directly. In the US they measure other things and what’s left is taken as carbs. Also ‘total carbs’ in the US includes fiber, which you need to subtract for net carbs.

  • Total-holistic September 18, 2013, 2:41 pm

    Broccoli also has properties that blunt the production of estrogen.

  • jesh September 18, 2013, 3:34 pm

    hey mark quick question if im doing the new THT workout program while on the MANS diet and i add an extra day of working out on saturday working just lats (very weak point on my body) will this be alright for muscle growth? or will it be too much? whats your advice?

  • Mark McManus September 18, 2013, 4:11 pm

    @jesh. What cycle?

  • jesh September 18, 2013, 6:09 pm

    volume cycle 7 – 10 and whatever workouts that are currently on the musclehack app

  • Abel September 18, 2013, 7:42 pm

    I used to be a fan of broccoli but I realized that it actually has a negative impact on my digestion. I don’t do incredibly well on low carb diets from a digestive perspective, and I tried to solve it with broccoli, but it kind of made the situation worse.
    If somebody has digestive issues on a low carb diet, I recommend veggies with a bit higher content of SOLUBLE fiber which can be fermented by gut bacteria.
    These veggies are a bit higher in carbs (like carrots) but they are still applicable in a pretty low carb diet plan:)

  • Ron Williams September 19, 2013, 1:09 am

    Hi Mark,

    In regards to your article on Broccoli maybe it might be of benefit to your readers if you also explained about another benefit from Broccoli being Indole 3 Caribinol and DIM. Especially for your male readers who are a little older and how both relate to helping with Estrogen.


  • Kershigan September 19, 2013, 7:50 am

    Hey Mark, another follower from South Africa… your work and advice is amazing. your tips n tricks have given me a cut above the rest at our local gym, i get compliments often at gym and its all through you!!! keep up the awesome work bud! Thanks a mil

  • Richard September 19, 2013, 11:51 am

    Because it always seems to be discounted in Tesco’s, I moved over to Tender-stem broccoli a while ago. I think it was a good move as according to this website, Tender-stem is the KING on broccoli: http://www.tenderstem.co.uk/ten-reasons.php

  • adriana September 19, 2013, 6:47 pm

    I would love to eat broccoli everyday but I got BAD gases with that, everything that is brassica veggies are bad to me, I need to eat them in small portions and always with some starchy carbs, I have IBS.