Everything You Need to Know About the Benefits of Broccoli
“Broccoli boasts of countless nutrients beneficial for a healthy digestive system”
Broccoli has made its way into the superfoods category due to its high nutrients nature. It is a rich source of vitamins, antioxidants, and minerals. It is low in carbs but has a relatively high amount of fiber to set your digestive system in the perfect gear for proper functioning. Making it your daily tendency to include broccoli in your diet will put you at good body health to help reduce the risk of different diseases in the top list being boosting gut health.
Broccoli is a green edible vegetable in the family of Brassicaceae. Being in the family of cabbages, this vegetable is known to have resulted from the cross-breeding of the Brassicaceae in the Northern Mediterranean in the early sixth century B.C. With broccoli, you do not have to worry about sticking to one form of eating. This is because it can be cooked or eaten raw, how you serve it just depends on your taste and preferences on matters of various vegetables being taken raw or cooked, that includes broccoli.
Firstly, broccoli is a diverse vegetable presenting itself in different types; calabrese broccoli, sprouting broccoli and purple cauliflower. In case you are wondering what vegetable it is related to, Cauliflower and cabbage it is! The good news about the benefits of broccoli is that they are vast. Broccoli is loaded with tons of nutrients that include; vitamin C, K1, magnesium, folate, potassium, manganese, iron, fiber, calcium and many others.
Secondly, broccoli is a bunch of happiness for anyone in search and with the will power to improve or restore their healthiness with the perfect type of vegetables. It possesses a powerful capacity to prevent illnesses by supporting a healthy immune system. Starting from the froglets, to the stalks and lastly to the leaves of broccoli, is a list of assorted nutrients all at your disposal. In this article, you will learn more about the benefits of broccoli, its nutrition profile and ways in which you can easily add broccoli in your diet.
Serving size of one cup of broccoli will constitute the following;
- 20 calories
- 3.6gm of carbohydrates
- 2.1gm of protein
- 0.113mg of vitamin B6
- 66.2mg of vitamin C
- 34 mg of calcium
- .62mg of iron
- 17.75mg of magnesium
- 48.86mg of phosphorus
- 23.75mg of potassium
- 2.4gm of fiber
- 1.5gm of sugar
- 0.3gm of fat
- 6g of carbs
Eating broccoli means intake of all the above nutrients which will effectively support a healthy immune system and protect against diseases such as cancer. The benefits of broccoli are to die for, you know like do all in your ability to get them!
Health Benefits of Broccoli
Broccoli is a healthful vegetable that will not disappoint in having accomplished one of the major concerns myplate diet recommends i.e. should contain vegetables. The list of minerals, vitamins and bioactive compounds broccoli holds are almost inexhaustible and all of them have a purposeful essence as follows;
Broccoli is rich in vitamin C which is broadly known for its capability to support a healthy immune system. Ideally, having a strong healthy immune system will prevent diseases, bacteria and viruses from attacking your body thus you will hardly get sick. Regularly consuming broccoli will provide your body with the rightful amount of vitamin C required to keep your immunity on track for self-defense.
Inhibits Cell Damage
Broccoli through the help of antioxidants property it contains, aids in protecting healthy cells from oxidative stress caused by free radicals. Broccoli is a good source of Lutein which is a very potent antioxidant. Antioxidant breaks down the free radicals potent to harming your body cells making you safe. It has high levels of glucoraphanin, which converts to sulforaphane antioxidant which may reduce oxidative stress.
Improved Blood Sugar Level
The sulforaphane content in broccoli which may obstruct the production of glucose and improve glucose absorption. This supports a better blood sugar level control for people with diabetes. A research on patients with type 2 diabetes showed a decreased insulin resistance in individuals who consumed broccoli sprouts in a month. Fiber too is known for keeping blood sugar levels low. If consuming broccoli could gradually slow down and potentially reverse the effects of diabetes, then it’s a veggie you would not want to compromise if you are a diabetes victim.
Support Healthy Brain Function
Broccoli is packed with various nutrients one of them is kaempferol which helps slow mental degradation and supports a healthy brain. This nutrient has been shown to reduce inflammation on the brain and prevent the brain’s permanent damage in case of a stroke. Besides sulforaphane, a component found in broccoli has been shown to support a healthy brain function.
Broccoli is classified under cruciferous vegetables, these vegetables are rich in multiple nutrients such as vitamins A, C, K and minerals like folate and fiber which are beneficial for overall healthy wellbeing. But most importantly, these vegetables contain a unique nutrient known as phytochemical which is believed to suppress the risk of some cancer like intestinal cancers and also prevent its prevalence.
Improving Bone Health
Broccoli embodies vitamin C, K, and collagen. Vitamin C and collagen form a powerful combination for strong bones and teeth. You definitely enjoy a healthy body with strong bones that don’t unnecessarily ‘crack’ anytime you sit for long, bend for long or carry out some basic chores. That anytime you try to walk there is that pain that cuts through your body in a flash and almost breaks you. All these might be caused by having weak bones that cannot handle even the slightest pressure.
You do not have to worry about that anymore since broccoli will take all your pain away. On the other hand, vitamin K may help prevent osteoporosis. More to that is minerals like magnesium, zinc and phosphorous, all these make it suitable for children, the elderly and lactating mothers. So much goodness in just one vegetable!
Promotes Heart Health
Fiber, fatty acids, potassium and antioxidants found in broccoli might just be what you require to improve your heart health. It happens that good HDL cholesterol help reduce the risk of heart health, potassium relaxes blood vessels, antioxidants reduce the oxidative stress on vessels making it almost impossible to be at a heart health condition, be it cardiovascular or arteriosclerosis.
Additionally, anti-inflammatory properties in sulforaphane, a nutrient in broccoli may be able to lessen or fully reverse the damage extreme sugar levels poses on blood vessels lining. Well, the body is a system that has to fully have its body parts effectively coordinating for maximum health to be achieved. Unfortunately, damaged blood cells can’t work effectively and will have blood clotting in the heart or other body parts. To the red meat lovers, it is good you make broccoli your second after the meat because vitamin B complex in it will help regulate the effects of homocysteine that forms after taking the red meat. This deadly compound may jeopardize your heart health by increasing the risks of the coronary artery. You can bet with me that none of us would want that.
Great for Detoxification
Broccoli is super rich in fiber. Probably you have partial knowledge of the fantastic benefits fiber bestows in your body. Fiber aids in the digestion of foods, easy absorption hence low chances of suffering from constipation. It also gets rids of toxic substances in the body. Besides, antioxidants in broccoli are excellent in removing unwanted contaminants in the body.
Promotes and Maintains a Healthy Skin
Broccoli is a major source of vitamin C, K, copper, zinc, folates and other nutrients that contribute to a naturally glowing healthy skin. A study shows that bioactive compounds found in broccoli may counteract the effects of UV rays from the sun hence protecting the skin from skin cancer. In this era where global warming is becoming adverse with increased depletion of the Ozone layer, you would not want to risk the potent effects that come along with the rays. You can keep yourself safe by bracing yourself through eating a lot of nutritious foods inclusive of broccoli.
Antioxidant compounds help promote a healthy eye. Promote good vision by working against macular degeneration. Broccoli harbors lutein and zeaxanthin antioxidant compounds for that! Get yourself broccolis and savor in the nutritious delicacy it offers.
Having a healthy pregnant and safe delivery of a healthy bouncing baby is one of the joys of every parent in this world. A well-developed baby brain with super wits is a major aspect to take pride in. The numerous nutrients in broccoli add to the general process of pregnancy ensuring wellness for both the child and the mother. Vitamin C and K strengthen the bones of the mother and folate is responsible for a well-developed brain for the child.
Broccoli is a nutritious and delicious vegetable. Though not everyone is a vegetable fan, there are different ways you can exploit the benefits of broccoli without feeling awful for eating it.
Here is a list of a number of ways you can add broccoli in your diet:
Eat it raw
There are fewer vegetables that you can comfortably eat while they are uncooked and broccoli is one of them. Grab one in your grocery store and wash it and munch it, you can add more flavor to it using some homemade yogurt dip. Eating it raw will give you all uncompromised nutrients first hand, cooking locks some compounds.
Prepare a broccoli salad side dish inclusive of other veggies and fruits. Using broccoli as a side dish will give you the advantage of reaping double benefits from both broccoli and the other items used to make the salad.
Blend broccoli florets with cheese and salt to make a puree and use it as a dip for your favorite snack. Accompanying it with your best snack will make you forget how much you may not like broccoli.
Yeah, it may sound very weird to roast a vegetable. But broccoli is full of surprises. Roast cut sizes of broccoli florets under 232 degrees Celsius for approximately 35 minutes.
This method saves the most nutrients. Steam small-sized broccoli for about 6 minutes and season it with salt or vinegar.
Simply add pieces of sliced broccoli in a little amount of shimmering oil on a pan and add salt.
Add to pasta
Pasta for more delight, add cut pieces of broccoli into pasta source. It’s tastier and it adds texture to the pasta.
Deciding the perfect meal for dinner is usually a tough task. Broccoli will make decision making easier, just decide on a fried dish and use broccoli as the main vegetable. Alongside with other ingredients, broccoli can also be used to add more flavor and nutrients to a recipe.
Make a soup of cooked broccoli and other ingredients such as onion until soft then blend them to make soup.
Risks and Precautions
Although broccoli has almost unnoticeable downsides, it is safe to know the likely shortcomings of broccoli consumption. Generally, broccoli’s benefits remain matchless and relatively super harmless to eat except different individuals react differently to various foods and that’s human life composition.
Bowel irritation– the lower part of the stomach feels full due to bloating caused by high fiber content found in broccoli.
Allergic rash– broccoli has many strong compounds that may cause a mild rash on some individuals the moment they come into contact with it.
Why We Recommend
The health benefits of broccoli outweigh all demerits. The outstanding anti-inflammatory and antioxidants properties, bioactive compounds, multiple vitamins and minerals it possess play great roles in maintaining a healthy immune system, digestive system, detoxification and promoting eye, heart and cell health. Besides, broccoli is weight loss friendly and displays admirable flexibility in the type and ways of consumption for optimal benefits.
WHFoods recommends ¾ cups of cruciferous vegetables especially broccoli on a daily basis
Broccoli is a storehouse of nutrients like vitamin K, C, folate, fiber, potassium, and zinc that may enhance your health with undivided attention in a range of ways such as by reducing blood sugar levels, cancer risks, aiding in digestion and improving bone health, heart health & immune health. Finally, broccoli is good for children, lactating mothers and healthy pregnancy as a whole that is the unborn child and the mother. Live a long anti-aging life by reducing risks of some chronic diseases by including broccoli and other nutritious foods in your diet.