One medium stalk of broccoli contains more than 100 percent of your daily vitamin K requirement and almost 200 percent of your recommended daily dose of vitamin C-two essential bone-building nutrients. The same serving also helps stave off numerous cancers.
Healthy eating tip: Zap it! Preserve up to 90 percent of broccoli’s vitamin C by microwaving. Steaming or boiling holds on to just 66 percent of the nutrient.