Broccoli is the newest favorite in Indian households. Even though it’s a healthy meal, it is an evident question if the cruciferous vegetable really has twice the vitamin C of oranges, has the same amount of calcium as milk, and is easier for our bodies to absorb, as dietitian Pooja Palriwala stated in an Instagram post.
“Broccoli boasts twice the vitamin C content compared to oranges and matches milk’s calcium levels. Additionally, its nutrients are more readily absorbed by the body. This cruciferous vegetable stands out for its nutritional prowess, offering a powerhouse of essential vitamins and minerals that contribute to overall health and well-being. Incorporating broccoli into your diet can provide a significant boost to your nutrient intake,” stated Palriwala.
Here’s a complete breakdown.
Vitamin C content as good replacement for oranges
Oranges are well known for being a major source of vitamin C, an antioxidant that is soluble in water and necessary for the production of collagen, the immune system, and antioxidant defense. However, another cruciferous vegetable with a notable vitamin C content is broccoli.
“For instance, 100 grams of raw broccoli provides around 89 milligrams of vitamin C, while the same amount of raw oranges offers approximately 53 milligrams. However, asserting that broccoli has double the vitamin C of oranges oversimplifies the dynamic nutritional profile of these foods and may not hold across all contexts,” said Goyal.
Calcium content surpasses the preference of milk
Blood coagulation, neuron transmission, and bone health all depend on calcium. One popular source of highly bioavailable calcium—calcium that the body can effectively absorb and use—is milk.
“Broccoli does contain calcium, but it might not match the calcium content found in milk. Approximately 100 grams of broccoli provides around 47 milligrams of calcium, while 100 milliliters of milk typically contain about 120 milligrams. The bioavailability of calcium in broccoli is influenced by factors such as the presence of oxalates, which can form insoluble complexes with calcium and impact its absorption. Therefore, while broccoli contributes to calcium intake, it is not an identical substitute for the calcium provided by milk,” added Goyal.
Easy absorption
Dietary fiber, which is abundant in broccoli, is important for digestion and may have an impact on the dynamics of nutrient absorption.
“The overall bioavailability of nutrients, including those in broccoli, depends on factors such as the individual’s digestive physiology, the specific nutrients involved, and the food matrix,” stated Goyal.
Absorption of calcium
“The impact of oxalates on calcium absorption depends on the overall calcium-to-oxalate ratio in the diet,” claimed Goyal.
“Adequate exposure to sunlight or sufficient dietary vitamin D enhances the absorption of calcium, reinforcing the importance of a well-rounded diet. Some individuals may absorb calcium from broccoli more effectively than others, depending on their unique physiological characteristics,” said Goyal.
Goyal stated that in order to maximize calcium absorption, broccoli’s calcium concentration should be taken into account in conjunction with other dietary components.
“A balanced and varied diet, along with mindful food preparation, contributes to optimising the absorption of these essential nutrients from broccoli. Additionally, individual dietary needs and preferences should be considered when determining the most suitable sources of nutrients for optimal health,” wrapped up Goyal.
