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With only 3. 5 grams of digestible carbs per cup (91 grams), you can chow down on broccoli without worrying about getting bumped out of ketosis!Enjoy one of these keto recipes featuring broccoli:Steak and Parmesan Broccoli Sheet Pan DinnerBroccoli Rabe Keto Salad with Chicken and KaleKeto Broccoli SlawBroccoli Cheddar Cheese SoupSpicy Mustard Broccoli BitesCheesy Parmesan BroccoliBroccoli Cheese Stick BreadBroccoli BlossomsWhat Are the Benefits of Broccoli?Research is ongoing to discover the plethora of benefits of these crunchy, flavorful little tree-like veggies. Broccoli contains
fiber, protein, beneficial plant compounds like quercetin, and important minerals and vitamins,
including vitamin C and K1, folate, potassium, iron, and manganese. Some of the health benefits of broccoli include:Chopping broccoli for cookingFiberThe fiber in broccoli promotes gut health, weight loss, and satiety! One cup of broccoli provides 2. 4 grams of fiber to nourish your friendly gut bacteria and improve the diversity of your gut microbiome. ProteinWhen it comes to plant protein, broccoli contains a decent amount, with
around 29% of its dry weight made up of protein. However, due to the high water content, you obtain around 3 grams of plant protein from a 1 cup of broccoli. Vitamin CVitamin C is a powerful immune system booster and antioxidant. A ½ cup (45 gram) serving of raw broccoli gives you near 70% of the daily value of vitamin C. [4] [5]Vitamin K1Vitamin K1 isn’t as widely talked about as other vitamins, but it’s important for blood clotting and could foster
bone health. [6] [7]FolateFolate is especially important for pregnant women, as it supports the baby’s development and growth.
[14]Lots of people are lacking in vitamin D, and few foods naturally contain vitamin D. The best dietary keto sources are mushrooms, salmon, and fish liver oil. Some dairy products like milk also come with added vitamin D. Symptoms of Vitamin D DeficiencyMild forms of vitamin D deficiency are common in weak, frail, older, and hospitalized adults. Obesity, older age, low sun exposure, and diseases that impair fat absorption increase the risk of a vitamin D deficiency. Vitamin D deficiency can lead to weak muscles, soft bones, and a heightened risk of fractures. The condition is known as rickets in children and osteomalacia in adults. [15] Some of the symptoms of vitamin D deficiency are hair loss, depression, impaired wound healing, and fatigue. Low vitamin D levels and deficiency have also been associated with an increased risk of heart attacks and cancer fatality. [16]If you don’t go out in the sun much or eat salmon or fish liver oil, taking vitamin D supplements has been shown to promote longevity, particularly in older adults in care facilities or those who are hospitalized. Supplements might reduce the risk of respiratory tract infections.