What Are the Health Benefits of Broccoli Rabe?
1. High nutrient density
Broccoli rabe is a nutrient-rich vegetable that provides several essential vitamins and minerals. One cup (190 grams) of cooked broccoli rabe contains:
* Calories: 36
* Protein: 2.6 grams
* Fiber: 2.4 grams
* Vitamin K: 107% of the RDI
* Vitamin A: 106% of the RDI
* Vitamin C: 82% of the RDI
* Folate: 20% of the RDI
* Iron: 12% of the RDI
* Calcium: 9% of the RDI
Broccoli rabe is also a good source of other nutrients, including phosphorus, potassium, magnesium, and zinc.
2. May reduce the risk of cancer
Broccoli rabe belongs to the cruciferous vegetable family, which includes vegetables like broccoli, cauliflower, and kale. Cruciferous vegetables contain compounds called glucosinolates, which have been shown to have anti-cancer properties.
Several studies have found that eating cruciferous vegetables is linked to a reduced risk of certain types of cancer, including lung cancer, colon cancer, and breast cancer.
One study found that people who ate cruciferous vegetables more than once a week had a 20% lower risk of developing lung cancer than those who ate them less than once a month.
Another study found that women who ate cruciferous vegetables more than five times per week had a 35% lower risk of developing breast cancer than those who ate them less than once a month.
3. May improve heart health
Broccoli rabe is a good source of fiber, which can help to lower cholesterol levels and improve heart health. Fiber can also help to keep you feeling full and satisfied after eating, which can help you to maintain a healthy weight.
One study found that people who ate a diet rich in fiber had a 15% lower risk of developing heart disease than those who ate a low-fiber diet.
Another study found that people who added cruciferous vegetables to their diet had a significant decrease in LDL (bad) cholesterol levels and an increase in HDL (good) cholesterol levels.
4. May boost the immune system
Broccoli rabe is a good source of vitamin C, which is essential for a healthy immune system. Vitamin C helps to protect the body from infection and can help to reduce the risk of developing colds and flu.
One study found that people who took vitamin C supplements were less likely to develop a cold than those who did not take supplements.
Another study found that people who ate a diet rich in vitamin C had a shorter duration of colds and flu symptoms than those who ate a diet low in vitamin C.
5. May support healthy bones
Broccoli rabe is a good source of calcium and vitamin K, which are both essential for bone health. Calcium helps to strengthen bones and teeth, while vitamin K helps to improve bone density and reduce the risk of fractures.
One study found that people who ate a diet rich in calcium and vitamin K had a lower risk of developing osteoporosis than those who ate a diet low in these nutrients.
Another study found that people who took vitamin K supplements had a significant increase in bone density and a reduced risk of fractures.