June 08, 2017 · Written by Foodtolive Team

Iron Content of Broccoli: Raw Vs. Sprouts Vs. Powder

The iron content of broccoli is high for a vegetable, which makes it an extremely important food for a vegan diet. Plant-based meal plans are usually lacking in this mineral, so you have to include as many of its sources as possible.

You should know that the iron content of sprouts, powder, and raw broccoli differs quite a bit. Therefore, you must choose carefully to get this particular nutrient from these foods.


Iron Content of Broccoli: Why Does It Matter?

Iron is a nutrient majorly responsible for the formation of red blood cells within the body. Its actual role in human biochemistry is fairly complex, but the ‘backbone’ of it is that you can’t have healthy blood without iron.

If your blood isn’t healthy, it doesn’t deliver nutrients and oxygen to your cells. This particular mineral deficiency results in anemia, which can vary in severity. Ignoring the problem might take your anemia from being a mild weakness to the cause of a fatal accident.

Steamed Broccoli: Iron Content & Nutrition Benefits

Raw mature broccoli plants are delicious and highly nutritious. This food contains 1 mg of iron in every cup, which is about 4% of the recommended daily amount based on the ‘classic’ 2000-calorie diet.

However, unless you plan becoming a raw vegan and are 100% sure in the safety of the vegetable, you must cook your broccoli in some way. No matter which technique you choose, the amount of iron in the final product will go down because the chemical becomes unstable when heated.

The exact content of iron in cooked broccoli varies greatly depending on cooking time and method. The best way to preserve maximum of the nutrients is steaming. The less time the vegetables are exposed to heat, the better, so set the fastest setting on your steamer. This will also ensure that broccoli florets retain a lot of their natural firmness.


Iron Content of Broccoli Sprouts and Powder

Broccoli sprouts are generally considered to be healthier than the mature plant as the amounts of some vitamins and minerals are increased during the transformation from seed to plant. Most importantly, they have a higher content of sulforaphane. Research proves that this element can help reduce the risk of various cancers.

However, in terms of iron content, broccoli sprouts are inferior to mature plants. Half a cup of raw sprouts contains only trace amounts of the mineral.

Broccoli powder is the same as a lot of the nutrient is lost during the processing. Broccoli sprouts powder, which is highly nutritious in general, also loses to raw mature broccoli plants in the iron content.


How to Get Maximum Health Benefits of Broccoli

No matter its form, broccoli is one of the healthiest and most nutrient-dense vegetables you can find. Everyone should eat it regularly, especially vegans and vegetarians, who need more plant sources of iron and calcium.

Each ‘form’ of broccoli has its own benefits, so the best way to get them is to enjoy all of them regularly. This will also help you diversify your diet. For example, broccoli sprouts powder will be good in smoothies and sports shakes. Broccoli sprouts can be eaten raw and you can enjoy them in salads and sandwiches. Steamed broccoli is a fantastic side to almost any dish and also a good ingredient for salads.