Broccoli- 11 Amazing health benefits

What is Broccoli?

'B’ is for Broccoli and for blissful health. 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. When we think about green vegetables to include in our diet, broccoli is one of the foremost veggies to come to our mind. Coming from the cabbage family, broccoli can be categorized as an edible green plant.

Broccoli Nutrition Facts

The health benefits of broccoli are derived from the unique mixture of nutrients, organic compounds, minerals, and vitamins that are found in this lovely vegetable. These include significant amounts of vitamin C, vitamin K, dietary fiber, folate, potassium, selenium, vitamin A, manganese, tryptophan, vitamin B6, and phosphorus. In terms of unique organic compounds, broccoli is a rich source of phytonutrient glucosinolates, flavonoids, and various other antioxidant compounds that boost our health in a major way!

Health Benefits of Broccoli

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.

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.

Reducing allergic reaction and inflammation

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 an anti-inflammatory. Along with this, broccoli can also help people suffering from arthritis as broccoli contains sulforaphane, a chemical that blocks the enzymes that can cause joint destruction and hence lead to inflammation.

Powerful antioxidant

Broccoli contains antioxidants that can help the body in a variety of ways. 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. It is also enriched with carotenoids lutein, zeaxanthin, beta-carotene and other power packed antioxidants.

Bone health

Broccoli contains high levels of both calcium and vitamin K, both of which are important for bone health and prevention of osteoporosis. 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.

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. Broccoli is great for heart health as it contains fibers, fatty acids, and vitamins that help to regulate blood pressure in the body. This also helps in reducing bad cholesterol, hence leading to a healthy heart. Broccoli helps to protect blood vessels from damaging as well.

Weight loss

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 every day. In addition to this, broccoli also contains proteins, making it suitable for vegetarians that are otherwise not able to complete their protein requirement.

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Great for detoxification

Since broccoli is rich in fiber, it can help get rid of toxins through the digestive tract. Other than this, broccoli is also full of antioxidants that help in overall detoxification of the body. Broccoli includes special phytonutrients that help in the body's detox process. This means that the body gets rids of unwanted contaminants. Broccoli also contains isothiocyanates, which help in the detox process at the genetic level.

Skin care

Skin care not only includes glow but also its immunity. Since broccoli is a powerhouse of antioxidants and nutrients like vitamin C and minerals such copper and zinc, broccoli helps in maintaining a healthy skin. 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.

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 macular 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.

Anti-aging

Since broccoli is enriched with vitamin C, which has numerous antioxidant properties, it is great for anti-aging. This is because antioxidants help fight the free radicals responsible for aging. These free radicals often damage the skin. Eating broccoli regularly helps in reducing fine lines, wrinkles, skin issues like acne and even pigmentation.

A Few Words of Caution: Although this amazing vegetable has a wealth of health benefits associated with it, there is always room for caution. In some people, contact with broccoli can cause an allergic rash, as some of the powerful compounds in the vegetable can be irritating to the skin. Other than that, you can start enjoying the health benefits right away!

Q&A on Broccoli

Is broccoli good for you?

Yes, broccoli is very good for you! A single serving of less than 100g gives you more vitamin C than you need in a day, about 11% of your daily vitamin A, as well as iron and calcium. It’s also a great source of dietary fiber and is very low in calories.

Where does broccoli come from?

Broccoli originates from Italy, as you might have guessed from the sound of its name; the word ‘broccoli’ comes from an Italian word that means 'sprout'. Historically, the vegetable was actually introduced to the United States by Italian immigrants and arrived in England from Belgium during the 18th century.

How does broccoli grow?

You can grow broccoli from seeds. It grows best in cool weather, and in soil that is slightly alkaline. You can regulate the temperature (e.g. using mulch) and the alkalinity (e.g. by adding a planting mix, or a substance like a limestone) of your soil to optimise growing conditions for your broccoli.

How do you cook broccoli?

There are many ways to cook broccoli; after cutting it into smaller florets, you can steam it, bake or stir-fry it with ginger, garlic, and other vegetables. Broccoli can even be enjoyed raw if thoroughly washed first.

How many calories are there in broccoli?

A cup of chopped broccoli contains only 31 calories, making it very low in energy. Therefore, it’s a great addition to your diet if you are monitoring your energy intake – it’s also filled with vitamins and minerals to help you have a balanced diet.

How much protein is present in broccoli?

Roughly 20% of the energy you get from broccoli comes from protein, which makes broccoli a great vegetarian source for this macronutrient. Broccoli is a very low-calorie food, as are most vegetables. Most of the energy you derive from eating broccoli is from complex carbohydrates; it’s also a great source of fiber, vitamins, and minerals.

How many carbs are there in broccoli?

Just under 75% of the energy in broccoli comes from carbohydrates. However, don’t be deterred by this! The carbs in broccoli are mainly complex, which are the ‘good’ kind of carbs. It also has vitamins A, C, B1, B6, and E, which are all great for you, plus it’s a source of potassium, manganese, and fiber.

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