Steamed broccoli and carrots are extremely healthy and nutritious vegetables. They are low in calories and rich in vitamins, minerals, fiber, and antioxidants. Eating steamed broccoli and carrots regularly can provide many health benefits.
Nutritional profile
Steamed broccoli and carrots are low in calories but packed with nutrients.
Broccoli
A 100 gram serving of steamed broccoli contains only 34 calories. It provides:
- Vitamin C: 89% of the Daily Value (DV)
- Vitamin K: 117% of the DV
- Folate: 14% of the DV
- Potassium: 8% of the DV
- Magnesium: 6% of the DV
- Phosphorus: 6% of the DV
- Beta-carotene: 5% of the DV
- Lutein and zeaxanthin: 10% of the DV
- Vitamin E: 5% of the DV
It also contains small amounts of thiamine, riboflavin, niacin, iron and zinc.
Carrots
A 100 gram serving of steamed carrots provides:
- Vitamin A: 328% of the DV
- Vitamin K: 10% of the DV
- Vitamin C: 7% of the DV
- Potassium: 8% of the DV
- Vitamin B6: 5% of the DV
- Thiamine: 4% of the DV
- Folate: 4% of the DV
- Magnesium: 3% of the DV
- Phosphorus: 3% of the DV
Carrots also provide small amounts of niacin, iron, zinc, manganese, calcium and selenium.
As you can see, steamed broccoli and carrots provide a powerhouse of important vitamins, minerals and antioxidants while being low in calories.
Benefits for health
Regularly eating steamed broccoli and carrots can benefit your health in many ways:
1. Improve immune function
Steamed broccoli is packed with vitamin C. Just one cup provides 135% of the recommended daily intake.
Vitamin C plays a key role in the proper functioning of the immune system. It promotes the production and activity of white blood cells that protect the body from infections and pathogens.
A deficiency in vitamin C is associated with impaired immunity and higher susceptibility to illnesses like pneumonia and the common cold.
Carrots also provide vitamin C as well as antioxidant carotenoids that can boost immune defense.
2. Promote eye health
Carrots are renowned for their benefits for eye health.
They owe this to their high levels of beta-carotene, an antioxidant that gets converted to vitamin A in the body. Vitamin A is essential for healthy vision. It maintains the surface of the eye and is a component of rhodopsin, a protein needed for low-light and color vision.
The antioxidants lutein and zeaxanthin found in both broccoli and carrots can also improve eye health and prevent degenerative damage.
Studies show that eating more foods rich in these antioxidants can reduce the risk of cataracts and age-related macular degeneration, a leading cause of blindness.
3. Reduce inflammation
Chronic low-grade inflammation is believed to drive many common western diseases.
Broccoli and carrots are loaded with antioxidants and nutrients that have anti-inflammatory effects in the body.
Carotenoid antioxidants in carrots suppress inflammation by reducing oxidative stress and levels of pro-inflammatory compounds like tumor necrosis factor-alpha (TNF-a).
Broccoli contains high levels of the compound sulforaphane which has been shown to prevent and improve several inflammatory conditions like arthritis, allergies and bowel disease.
4. Support cardiovascular health
Heart disease is the worldwide leading cause of death. Diets rich in vegetables like broccoli and carrots have been shown to reduce the risk of heart disease.
Carrots improve cardiovascular health by:
- Lowering oxidative stress and inflammation
- Reducing blood pressure
- Inhibiting platelet aggregation and supporting artery function
Broccoli provides a compound called glucoraphanin that gets converted to sulforaphane and has protective effects on heart health by:
- Preventing LDL cholesterol from becoming oxidized and damaging arteries
- Improving blood vessel function
- Lowering triglyceride levels
5. Aid blood sugar control
The fiber in steamed broccoli and carrots can slow down the digestion and absorption of carbohydrates. This blunts the effect of sugar on blood sugar levels.
Broccoli is rich in compounds like sulforaphane that may also reduce insulin resistance and lower blood sugar by inhibiting enzymes that cause oxidative stress in the body.
Multiple studies associate higher intake of carotenoid-rich vegetables like carrots with a lower risk of developing type 2 diabetes.
6. Support digestive health
The fiber in steamed broccoli and carrots is beneficial for digestive health. It adds bulk to stools and promotes regularity. This can help prevent or treat constipation.
Fiber from vegetables also feeds the good bacteria in the intestines that keep the gut microbiome balanced and healthy.
Carotenoids in carrots and other compounds in broccoli may help prevent the overgrowth of bad bacteria and reduce inflammation in the colon. This can lower the risk of inflammatory bowel disorders.
7. Boost immunity
Steamed broccoli is packed with immune-boosting nutrients. Just one cup provides more than 100% of the recommended vitamin C intake.
Vitamin C boosts immunity by supporting various cellular functions of the immune system. Multiple studies demonstrate that getting enough vitamin C is linked with a lower incidence of respiratory infections like the common cold.
Carrots also supply immune-boosting vitamin A in the form of beta-carotene. Vitamin A deficiency is associated with reduced immune defenses and higher rates of infection.
8. Support skin health
The vitamin A in carrots plays an important role in maintaining skin cell function. It is needed for skin growth and renewal.
Beta-carotene helps protect skin from sun damage. Several studies show that people who eat more carotenoid-rich fruits and vegetables have less wrinkling and sun damage.
Vitamin C assists in collagen production and guards against UV damage. Getting enough vitamin C is correlated with better skin texture and appearance.
9. Support brain health
The antioxidants in carrots like beta-carotene combat oxidative stress that can impair cognition. Carotenoids improve communication between brain cells by increasing growth factors in the brain.
Broccoli contains a compound called glucoraphanin that gets converted to sulforaphane and has neuroprotective benefits. Sulforaphane appears to reduce neuroinflammation, oxidative stress, and cell death in the brain.
Higher vegetable intake, including carrots and broccoli, is linked with slower cognitive decline in older adults.
10. Help maintain healthy bones
Carrots and broccoli provide nutrients needed for building and maintaining strong, healthy bones.
Carrots are a good source of vitamin K. Almost 10% of the daily value comes from a 100 gram serving. Vitamin K improves calcium absorption and modifies proteins involved in mineralization, important for reducing fracture risk.
Broccoli provides vitamin K as well as calcium, magnesium, zinc, and phosphorus which are all essential for bone mineral density and osteoblast activity.
11. Aid in weight loss
Both broccoli and carrots are low in calories and high in fiber. This makes them an excellent food to include in a weight loss diet.
Fiber promotes satiety and reduces calorie intake. The fiber in vegetables adds bulk to meals without substantially increasing calories.
Diets rich in low-calorie nutrient-dense vegetables have been shown effective for achieving and maintaining a healthy weight.
How to incorporate more into your diet
Here are some easy ways to eat more broccoli and carrots through steamed preparations:
- Steam florets of broccoli as a side dish with dinner a few times a week. Top with a sprinkling of Parmesan cheese or lemon juice.
- Steam baby carrots and drizzle with olive oil, salt, and dill.
- Make carrot “fries” by cutting carrots into sticks and steaming until soft.
- Add steamed broccoli and carrots to stir fries, omelets, frittatas, and pasta dishes.
- Purée steamed broccoli and carrots into a creamy, low-calorie soup.
- Toss steamed vegetable pieces into salads.
Potential downsides
Steamed broccoli and carrots are highly nutritious and safe for most people to consume. However, there are some potential downsides to consider:
- May cause gas or bloating – The fiber content can cause gas, cramping or bloating when eaten in large amounts.
- Goitrogens in broccoli – Broccoli contains goitrogens, compounds that may disrupt thyroid function by interfering with iodine uptake in those with iodine deficiency.
- Pesticide residue – Non-organic broccoli and carrots may contain traces of pesticides.
- Not as high in some nutrients – Some vitamins like B vitamins and antioxidants can be diminished through steaming compared to raw vegetables.
The bottom line
Steamed broccoli and carrots are extremely healthy, low-calorie food choices. They provide an abundance of antioxidants, vitamins, minerals and fiber that offer many health benefits.
Adding steamed broccoli and carrots to your diet can help reduce inflammation, promote heart health, improve immunity, regulate blood sugar levels, support digestion and brain function, maintain bone density, and aid in weight loss.
Aim to incorporate steamed broccoli and carrots into your meals a few times a week. Pair them together as side dishes or add them to soups, salads, and mixed dishes to enjoy their versatility and nutritional value.
As with any food, moderation is key. Be mindful of portion sizes and potential digestive issues. For maximum nutrition, enjoy steamed vegetables along with a balanced diet of other whole foods.
References
- Broccoli, raw Nutrition Facts & Calories. (n.d.). Retrieved from https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2356/2
- Carrots, cooked, boiled, drained, without salt Nutrition Facts & Calories. (n.d.). Retrieved from https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2371/2
- D’Souza, A., Fordjour, L., Ahmad, A., Cai, C., Kumar, D., Valencia, O. B., … Bekele, F. (2020). Effects of cooking on vitamin C content of vegetables: A review. Food Reviews International, 36(6), 655-682. https://doi.org/10.1080/87559129.2019.1693413
- Arscott, S. A., & Tanumihardjo, S. A. (2010). Carrots of many colors provide basic nutrition and bioavailable phytochemicals acting as a functional food. Comprehensive Reviews in Food Science and Food Safety, 9(2), 223-239. https://doi.org/10.1111/j.1541-4337.2009.00103.x
- Bazzano, L. A., He, J., Ogden, L. G., Loria, C., Vupputuri, S., Myers, L., & Whelton, P. K. (2001). Legume consumption and risk of coronary heart disease in US men and women: NHANES I Epidemiologic Follow-up Study. Archives of Internal Medicine, 161(21), 2573–2578. https://doi.org/10.1001/archinte.161.21.2573