Broccoli: King of the Vegetables

Eat your greens!

There are many reasons that Broccoli is widely considered the best vegetable to include in your diet in terms of bang for your buck. I’ll go through a few points as to why it is such an integral food.

Macro nutrients in Vegetables

Broccoli is a vegetable that contains large amounts of macro nutrients that are needed in everyday life and for good functioning health. Per 100g it contains 2.8g of Protein and 2.6g of Fibre. These two are instrumental in not only maintaining a healthy balanced diet, but also ensuring optimal mental and physical well-being. I wouldn’t say that it is the best source of Protein to use for your diet, as the amout is quite small. But the amount that is present will certainly help growth and repair of tissues and encourage fat loss. Fibre is instumental in ensuring that the digestive system works properly, meaning efficient digesting and passing of waste.  It has been shown to reduce the risk of Cardiovascular disease and Type 2 diabetes.

Broccoli is also a source of carbohydrates (7g). These aren’t carbohydrates in the normal sense that you would find in bread or pasta. More in line with the natural sugar found in Fruit. This means on the dinner plate it’s a great source of Carbohydrates.

Micro- nutrients in Vegetables

Also contained within this vegetable is a huge amount of vitamins and minerals both also needed for optimal functioning of the human body. I’ll go through a few of the best.

  1. Vitamin A is important for healthy skin, teeth and bones,  contributes towards retinal development (so being able to see in the dark properly). It contributes to a healthy and active immune system (which aids in the prevention of diseases). But probably most importantly it contains a lot of Anti-oxidants. Anti-Oxidants are the bodies first way of combating free-radicals, which are a series orf events that leads to the damaging of a cell formerly a process found in the development of terminal diseases.
  2. Vitamin C is the chief vitamin that helps to prevent Scurvy. Something that the British Navy was plagued by in the past. They combated this by including limes and lemons in the sailors rations. Scurvy was a nasty disease that led to losing teeth and rotting gums. Lack of Vit C can also lead to longer time of wound healing. It also protects bones and contributes to a healthy immune system.

It’s a very cheap way of staying healthy, you can buy a weeks worth of  vegetables for less than £5 in certain supermarkets. But can you put a price on health?



Calories: Know your count


Calories are probably one of the most misunderstood concepts in the gym. Many people are uneducated through no fault of their own. They don’t realise that calories are not always just one number and also that the gym machines don’t burn off “200 cals” because you walked on them for 40 minutes. Everyone’s ‘Basal Metabolic Rate’ is different, and that’s the tool you need to understand just how to burn your calories properly.


One test that gives the user a rating of their body composition is the BMI. The algorithm is based on whether the user is the right height for their weight. Generally this can work for those of average height and non gym users, as the skeletal muscle to fat ratio is lower.

Basal Metabolic rate

For users that train regularly and have a higher muscle- fat ratio, the results can be absurd. For example- using myself. I get a result of being overweight despite being 6 ft 2 and a regular weights lifter. The idea is not to heavily rely on this test, if you’re trying to find out whether you need to lose a bit of weight or not then you would benefit from working out your daily calorie expenditure, otherwise known as the Basal metabolic rate. This rate allows the user to ascertain how many calories they will burn a day at rest. That is the daily functioning of the body, without daily activities (gym, cleaning etc).

Try the link I have posted below. The result of this test will make it a lot simpler for you to ascertain how much or how little you should be consuming in terms of calories. The website also gives you a breakdown of where your calories should be coming from, based on the level of activity you provide.If your overall goal is to lose some weight? Then you need to be eating less than the current allowance.

If your overall goal is to gain some weight- ie muscular mass, then you need to eat more than the allowance says you are on. The food MUST be of nutritional value, contributing to healthy anabolic growth- simply doubling your intake in pizza will add on weight- but NOT the good kind.