Benefits of Broccoli


Broccoli is known to be a hearty and tasty vegetable which is rich in dozens of nutrients. It is said to pack the most nutritional punch of any vegetable. It’s closely related to cabbage, Brussels sprouts, kale and cauliflower all edible plants collectively referred to as cruciferous vegetables. When we think about green vegetables to include in our diet, broccoli is one of the foremost veggies to come to our mind. There have been many health claims over the years about broccoli and whether it could be labelled a ‘superfood’ or not, but its nutrient-rich profile does offer some real health benefits.
Broccoli is a rich source of multiple vitamins, minerals and fiber. Different cooking methods may affect the vegetable’s nutrient composition, but broccoli is a healthy addition to your diet whether cooked or raw.

Types Of Broccoli

There are three main varieties of broccoli:
• Calabrese broccoli
• Sprouting broccoli
• Purple broccoli

The Amazing Health Benefits of Broccoli

1. Cancer prevention:

Broccoli shares cancer fighting and immune boosting properties with other cruciferous vegetables such as cauliflower, Brussels sprouts and cabbage. Broccoli contains properties that deplete estrogens which usually cause cancer in the body. Research shows that broccoli is extremely suitable for preventing breast and uterus cancer. These chemicals have been found to inhibit the development of cancer in several organs, including the breast, colon, prostate and lung. However, more studies are needed to determine the relationship between cruciferous vegetables and cancer prevention. Ultimately, more human research is needed to determine the relationship between cruciferous vegetables and cancer prevention.

2. Rich in Antioxidant:

Antioxidants are molecules that inhibit or neutralize cell damage caused by free radicals. This can lead to reduced inflammation and an overall health-protective effect. Broccoli is deeply concentrated with vitamin C, making it great for immunity. Other than this, broccoli also contains flavonoids which help recycle the vitamin C efficiently. Broccoli also contains measurable amounts of the antioxidants lutein and zeaxanthin which may prevent oxidative stress and cellular damage in your eyes.

3. Cholesterol reduction:

Like many whole foods, broccoli is packed with soluble fiber that draws cholesterol out of your body. This is because the fiber in broccoli helps bind with bile acids in the digestive tract. This makes excreting cholesterol out of our body easy. According to a research by the Institute of Food Research, a particular variety of broccoli can help reduce the blood LDL-cholesterol levels by 6 per cent.

4. Reducing allergic reaction and inflammation:

Broccoli contains various bioactive compounds that have been shown to reduce inflammation in your body’s tissues. Research has shown the ability of kaempferol to lessen the impact of allergy-related substances on our body. Broccoli even has significant amounts of omega 3 fatty acids, which are well known as anti-inflammatory. A small human study in tobacco smokers also revealed that eating broccoli led to a significant reduction in markers of inflammation.

5. Bone health:

Broccoli contains high levels of both calcium and vitamin K, both of which are important for bone health and prevention of osteoporosis. It also contains phosphorus, zinc and vitamins A and C, which are necessary for healthy bones as well. Along with calcium, broccoli is also full of other nutrients like magnesium, zinc and phosphorous. Because of these properties, broccoli is extremely suitable for children, elderly and lactating mothers.

6. Type2 Diabetes:

Broccoli is a good source of fiber. Some research indicates that higher intake of dietary fiber is associated with lower blood sugar and improved diabetic control.

7. Improve Gut Health:

A new study published in the Journal of Functional Foods suggests that broccoli can also work wonders for your gut health. Broccoli provides an excellent source of vitamin C, a nutrient known to support healthy immune response.

8. Heart health:

The anti-inflammatory properties of sulforaphane, one of the isothiocyanates (ITCs) in broccoli, may be able to prevent (or even reverse) some of the damage to blood vessel linings that can be caused by inflammation due to chronic blood sugar problems. One study noticed significantly reduced triglycerides and “bad” LDL cholesterol, as well as increased “good” HDL cholesterol levels in people who were treated with a powdered broccoli sprout supplement. This also helps in reducing bad cholesterol, hence leading to a healthy heart. Broccoli helps protecting blood vessels from damaging as well.

9. Reduce Constipation:

Bowel regularity and a strong community of healthy bacteria within your colon are two vital components to digestive health. Eating broccoli may support bowel regularity and healthy gut bacteria, though more research is needed.

10. Diet aid:

Broccoli is a good carb and is high in fiber, which aids in digestion, prevents constipation, maintains low blood sugar and curbs overeating. Along with this, broccoli is also great for weight loss because it is rich in fiber. It is an ideal green vegetable to include in your salads and completing your five coloured vegetables everyday. In addition to this, broccoli also contains proteins, making it suitable for vegetarians that are otherwise not able to complete their protein requirement.

11. Healthy Brain Function:

Some of the nutrients and bioactive compounds in broccoli may slow mental decline and support healthy brain and nervous tissue function. Broccoli is a great source of vitamin K, which is known to enhance cognitive function and improve brain power.

12. Skin care:

Skin care not only includes glow, but also its immunity. This means it also protects the skin from getting infections as well as keep the natural glow of your skin. Broccoli is full of vitamin K, amino acids and folates, making it ideal for maintaining healthy skin immunity. Though aging is an unavoidable natural process, diet quality is thought to be a major player in determining genetic expression and development of age-related diseases. This is because antioxidants help fight the free radicals responsible for ageing. These free radicals often damage the skin. Still, more human research is needed to determine a cause-and-effect relationship between dietary intake of broccoli and its effect on the aging process.

13. Eye care:

Broccoli contains beta-carotene, vitamin A, phosphorous and other vitamins such B complex, vitamin C and E. All these rich nutrients are great for eye health as these help in protecting the eyes against mascular degeneration, cataract and even repairs damage done by harmful radiations we go through by being constantly on our phones or being in front of a screen.

The veggie is also high in beta-carotene, potassium, magnesium, zinc, and iron. Together, these vitamins and minerals help the immune system to function at its best.


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