10 Fun Facts about Broccoli Rabe

If you’re one of the 70% of Americans who fail to meet the minimum U.S. Dietary Guidelines for daily vegetable intake...You. Are. Missing. Out. Yup, you really need to get them in. Stat.

Broccoli rabe is loaded with vitamins A, C, and K, and also packs in minerals like calcium, folate, and iron, just to name a few. But broccoli rabe has a whole lot more on its resume.

Here are 10 facts about broccoli rabe and why it should play a starring role in your diet:

1. Broccoli rabe is loaded with carotenoids: Green veggies offer a powerful dose of fiber, vitamins and minerals including antioxidants and phytochemicals which have been shown to lower cholesterol, prevent heart disease and may help reduce the risk of cancer. The carotenoids in leafy greens like broccoli rabe act as antioxidants, slowing the damage that free radicals cause our bodies, before they can do harm.

2. Broccoli rabe is packed with vitamin K: 1 cup of broccoli rabe has more than 112% of your daily recommendation of vitamin K (strong bones!) and about 20% your recommendation of vitamin A (20/20 vision anyone?).

3. Broccoli rabe helps you stay hydrated. Broccoli rabe has a high water volume, which helps you stay hydrated. One study showed subjects’ metabolic rate increased 30 percent within 10 minutes after drinking 17 ounces of water. Broccoli rabe also have a high fiber content, which not only leaves you feeling satisfied and full for longer, but also helps keep things moving in the GI tract.

4. Broccoli rabe may help you lose weight. All veggies offer multiple nutrients for very few calories, aiding in weight loss efforts. When it comes to greens, the more the merrier! Broccoli rabe is filled with water and fiber, which aid in digestion and can also keep you feeling fuller for longer, supporting healthy weight loss.

5. Broccoli rabe may help you do the Sunday crossword puzzle. One study found that women who ate the most leafy greens and cruciferous vegetables had brains that were 1 to 2 years “younger” in performance than those who ate fewer. Bringin’ back the youth!

6. Broccoli rabe may reduce the number of visits to your derm. The phytochemicals and antioxidants found in green veggies like broccoli rabe can help protect your skin against UV damage by countering free radicals in your body to lessen the deterioration of skin’s vital components like collagen and elastin. Say hello to greens and say hello to gorgeous skin!

7. Broccoli rabe may help build your bones. Calcium is an absolutely vital nutrient for keeping your bones healthy and strong. Whether dairy isn’t an option for you, or if you’re just looking for some variety, broccoli rabe will give you a tasty calcium boost that you need.

8. Broccoli rabe may help you see! Carrots tend to get most of the credit when talking about eye health, but broccoli rabe and other leafy greens contain lutein, which help block certain light rays from damaging your eyes.

9. Broccoli rabe can help you build muscle. Now, it’s no surprise that leafy greens aren’t as protein-rich as meat, tofu, or other meat substitutes, but with more than 1 gram per cup of broccoli rabe, you can give yourself a little protein boost from an unexpected source.

10. Broccoli rabe may aid in reducing your risk for disease. Greens go way beyond spinach and kale. Why? Well, aside from the taste (holy yum!) broccoli rabe fights cancer (over 50% of your daily vitamins A & C in just 3.5 oz.), combats heart disease (it contains strong anti-inflammatory nutrients that may reduce the risk of heart disease) and helps you to detox (contains sulfur which helps detoxify the liver).

About Keri Glassman, MS - RD – CDN

Andy Boy's Nutrition Expert, Keri Glassman, is one of America’s foremost registered dietitians. She brings with her a wealth of nutritional knowledge, as well as an appreciation for foods that people love. She is a nationally recognized celebrity nutritionist, registered dietitian, healthy cooking expert and published author as well as the founder and president of Keri Glassman, Nutritious Life, a nutrition practice and health and wellness brand.  She is also the founder of The Nutrition School, a 12-week online course created to provide an unprecedented nutrition education and a springboard for building a successful career in health and wellness