The Benefits Of Eating Broccoli

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the benefits of eating broccoli

 Broccoli's 10 Most Important Health Benefits

If you've ever wondered what the health benefits of broccoli are, this article is for you. Broccoli has been shown to lower the risk of cancer and heart disease, but it can also help treat high blood pressure, strengthen your immune system, and improve brain function, among other things. These are just a few of the numerous health benefits of broccoli; continue reading to learn more about this popular vegetable.

Nutritional Value of Broccoli

Broccoli is an excellent source of vitamins, minerals, antioxidants, and fiber.

A cup of cooked broccoli (91 grams) will suffice:

  • Carbohydrates: 11 g
  • 5 gram protein
  • 5 g of fiber
  • 135 percent of the RDI for vitamin C
  • 11 percent of the RDI for vitamin A
  • 100 micrograms of vitamin K, or 276 percent of the daily requirement
  • 101 milligrams of vitamin C, or 168 percent of the daily requirement
  • 120 milligrams of vitamin A, or 48% of the daily requirement
  • Folate (Vitamin B9): 168 micrograms, or 42% of the daily requirement
  • 457 milligrams of potassium, or 14% of the daily requirement
  • Phosphorus: 105 milligrams (10% of daily requirements).
  • Manganese: 0.4 milligrams, or 16% of daily requirements
  • Magnesium: 33 milligrams, or 8% of daily requirements
  • Calcium: 62 milligrams, or 6% of daily requirements

One cup contains only 25 calories, slightly more than 5 grams of carbohydrates, no fat, and a few grams of plant protein. The nutrient-dense vegetable still provides numerous health benefits. When cooked, black beans provide nearly 250 percent of the daily requirement for vitamin K, which aids in blood clotting and promotes bone health.

Broccoli Health Advantages

Similarly sized portions also provide 13% of a 5-day vitamin C goal, more than half of the target for chromium, a mineral that aids in blood sugar regulation, and more than half of the daily folate requirement.

One cup of cooked broccoli contains more than 10% of your daily vitamin A, B6, B2, and E requirements, and magnesium, zinc, iron, calcium, and selenium contain at least 5%.

The plant-derived omega-3 fatty acids in this potent vegetable are known as alpha-linolenic acids, or ALAs, and they aid in inflammation and circulation.

Broccoli Health Advantages1. Broccoli is high in fiber.

Each cup of raw broccoli contains 2-3 grams of fiber, which promotes healthy digestion and feeds the gut bacteria that help with immunity, anti-inflammatory functions, and mood regulation.

In addition to the fruit, that same size portion contains at least two ounces of water. Water and fiber aid in weight loss by signaling fullness. Fiber promotes blood sugar and insulin regulation for consistent, balanced energy.

2. Broccoli may aid in the prevention of cancer.

Broccoli is a cruciferous vegetable, and this plant family has been shown to help fight cancer. This class of compounds has been linked to cancer prevention because they neutralize carcinogens and prevent cancer cells from growing and spreading. Cruciferous vegetables are also linked to apoptosis, which occurs when cells die as a result of a malfunction.

Broccoli consumption has been shown to significantly reduce your risk of certain cancers, including breast, prostate, colorectal, gastric, renal, and bladder cancers.

Various compounds found in broccoli have been identified as having the ability to break down and eliminate mutagens from your body, preventing them from mutating into cancerous cells.

Cooking broccoli on a regular basis is one of the most effective ways to reduce your risk of cancer. Indeed, several studies have linked increased consumption of cruciferous vegetables such as broccoli to a lower risk of colorectal cancer, among other cancers.

According to one study, women who ate at least 12 servings per week had a 20% lower risk than those who ate less than one serving per month.

Having said that, your cooking method can either enhance or detract from broccoli's antioxidant properties. This is especially true because sulforaphane, the leading contender in broccoli's cancer-fighting ability, does not occur naturally: It is formed when two other compounds in broccoli, myrosinase (an enzyme) and glucosinolates, combine.

According to research, excessive boiling or microwaving of broccoli destroys the enzyme myrosinase, preventing the formation of sulforaphane.

Another study comparing microwaving, boiling, and steaming cooking methods discovered that microwaving and boiling for one minute or less destroyed the majority of the myrosinase. However, steaming broccoli for 5 minutes retained the enzyme, making it the best method for retaining anti-cancer properties.

3. Broccoli is heart-healthy.

Broccoli can help your heart in a variety of ways. It's high in sulforaphane, a powerful compound that has been shown to improve cardiovascular health by lowering inflammation, blood pressure, and even blood thinning. These anti-inflammatory properties also help to keep arteries open and prevent plaque buildup, which is especially important if you have high cholesterol or diabetes.

Furthermore, according to a study published in The American Journal of Clinical Nutrition, broccoli reduced homocysteine levels by 9.5 percent. High homocysteine levels can cause artery hardening and narrowing, increasing the risk of heart attack and stroke.

Broccoli may also help to lower cholesterol, which is yet another risk factor for high blood pressure and heart disease. A powdered broccoli supplement was shown in one study to lower triglycerides and bad cholesterol while increasing good cholesterol.

Broccoli improves brain health.

Broccoli contains a variety of nutrients, including kaempferol, sulforaphane, nitrates, and beta-carotene, all of which help to prevent age-related cognitive decline and maintain healthy brain function and nervous tissue.

According to one study, eating leafy greens like broccoli (which are high in vitamin K, vitamin E, kaempferol, and lutein) may help slow down age-related cognitive decline.

A laboratory study discovered that kaempferol treatment could help fight brain inflammation and prevent brain injury, particularly in the event of a stroke.

In another study, sulforaphane treatment improved brain tissue recovery and reduced inflammation after toxic exposure or brain injury caused by a decrease in oxygen supply to the brain.

All of these studies are promising; however, the majority of them have been conducted on animals. As a result, additional human studies are required to confirm these findings. Broccoli contains a variety of nutrients, some of which help to protect against age-related cognitive decline and maintain healthy brain function and nervous tissue.

5. It improves bone health.

Broccoli's nutrient profile is critical for bone density loss prevention and bone formation. These substances are found in copper, iron, zinc, and vitamins B and A, as well as vitamin K, potassium, magnesium, phosphorus, and calcium. These nutrients work together to help you create stronger bones.

6. Helps to Reduce Inflammation

Broccoli's anti-inflammatory properties not only prevent premature aging but also lower the risk of chronic disease. Resolving inflammation may also help with the management of pre-existing inflammatory conditions such as type 2 diabetes, rheumatoid arthritis, inflammatory skin conditions, obesity, and bowel disease.

According to research, sulforaphane has potent anti-inflammatory properties and can help with chronic pain relief. In fact, it was found to be at least 20 times more potent than traditional anti-inflammatory drugs like ibuprofen and aspirin. The best way to reap the anti-inflammatory benefits of broccoli is to consume it raw or lightly steamed.

Broccoli is also high in vitamin C, which boosts immunity and prevents illness by reducing inflammation throughout the body.

7. Naturally detoxifies the body

Cruciferous vegetables such as broccoli, cauliflower, cabbage, and Brussels sprouts are high in phytonutrients such as indoles, isothiocyanates, and sulforaphane, which have powerful detoxifying properties. According to Johns Hopkins University researchers, these compounds can aid in the detoxification of carcinogens (cancer-causing substances) in your body using both chemical and non-chemical methods.

Broccoli's ability to naturally detoxify harmful substances makes it crucial in preventing cancer formation or growth. Broccoli also contains phenolic acids, which are antioxidants that help your body detoxify harmful free radicals and may reduce your risk of cancer.

8. Improves eye health

Broccoli is an excellent food to include on your plate if you are concerned about your eye health. This cruciferous vegetable is high in antioxidants, which protect the eyes from aging. It is particularly high in lutein and zeaxanthin, two powerful antioxidants that protect the retina and lens from damage. This may aid in the prevention of macular degeneration and cataracts, which are major causes of blindnes 

9. Improves oral health

Bacteria cause tooth decay, which is one of the most common health problems today. Broccoli's natural antioxidants prevent bacteria from adhering to tooth enamel, lowering your risk of cavities and gingivitis. Furthermore, broccoli's sulfur compounds aid in the elimination of bad breath. As if that wasn't reason enough to include it in your diet, broccoli also has anti-inflammatory properties that help prevent gum disease.

10. Helps to alleviate menstrual cramps and period pain

Women who suffer from menstrual cramps and period pain can benefit from including broccoli in their diet. Isothiocyanates, which are abundant in broccoli and other cruciferous vegetables, are known to block histamine receptors, according to scientists. Prostaglandins are prevented from stimulating uterine contractions during menstruation as a result of this. Sulfur compounds, such as those found in broccoli, also stimulate the production of a hormone that prevents excessive bleeding.

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