Whenever we talk about healthy superfoods, broccoli got the foremost choice among them. It is no exaggeration that broccoli is full of nutrients that boost up your health. There are a lot of health benefits of eating broccoli.
Broccoli is a green vegetable that belongs to the family cruciferous along with some other vegetables like kale, cabbage, and cauliflower.
Here you will know about nutritional facts and the health benefits of eating broccoli.
Nutritional Facts of Broccoli
As far as nutritional facts are concerns, broccoli is considered to be the Powerhouse of nutrients. It is a good source of carbs and fibers.
According to Healthline, one cup (91 grams) of raw broccoli comprises the following amount of nutrients:
- Carbs: 6 grams
- Protein: 2.6 grams
- Fiber: 2.4 grams
- Fat: 0.3 grams
- Vitamin A: 11% of the RDI
- Selenium: 3% of the RDI
- Vitamin C: 135% of the RDI
- Phosphorus: 6% of the RDI
- Vitamin B9: 14% of the RDI
- Vitamin K: 116% of the RDI
- Selenium: 3% of the RDI
- Potassium: 8% of the RDI
Health Benefits of Eating Broccoli
Is broccoli reduced the risk of heart diseases?
It is excellent for a healthy heart. It contains fibers, fatty acids, and vitamins that regulate blood pressure, therefore good for heart health.
A study conducted by Nutrition Research revealed that taking steamed broccoli helps to reduce the level of bad cholesterol in the body, thus reduce the risk of heart diseases.
A higher level of antioxidant and fiber content may help to reduce the overall risk of heart disease.
Broccoli Helps to prevent cancer
Broccoli has anti-cancer properties and is very helpful to reduce the risks of various types of cancers.
It also contains sulforaphane that involves in the detoxification of airborne toxins mostly present in cigarette smoke- the possible cause of certain cancers, thus helps to prevent cancer.
Moreover, studies have shown that it is very effective against breast, gastric, colorectal, kidney, bladder, and uterus cancer.
Broccoli is a good source of antioxidants
No doubt, it is an excellent source of antioxidants that plays a protective role to improve our health.
Broccoli is a rich source of glucoraphanin that can be changed into a sulfuraphane-an antioxidant. Studies have shown that sulfuraphane helps to improve overall health. This can reduce cholesterol levels, oxidative stress, blood sugar, and chronic disease.
Antioxidants are molecules that neutralize cell damage due to free radicals. Thus reduce inflammation and overall protect the body.
Broccoli contains different bioactive components such as kaemferol (A flavonoid) that has strong anti-inflammatory properties. This helps to reduce inflammation in the body.
A study indicates that some bioactive components in broccoli may help to slow mental decline and support healthy brain function.
Moreover, a bioactive component such as sulfuraphane may help to slow down the biochemical process of aging.
Support immune system
If you are in search of food that boosts your immune system, broccoli can help you. No doubt it is an excellent source of vitamin C that can fight infection, detoxify and remove free radicals from your body.
Is broccoli really strengthens your bones?
It contains vitamin K that helps to enhance mineral density in bones. This helps to strengthen the bones.
Besides this, it is a rich source of calcium, zinc, magnesium, and phosphorus that strengthens your bones and helps to reduce the risk of osteoporosis.
Broccoli and the eye health
Broccoli carries certain nutrients like zeaxanthin and lutein that helps to reduce age-related eye disorders. It also protects the eyes against muscular degeneration, cataracts, and damage due to harmful radiations.
It also contains beta-carotene- a component that is used by the body to make vitamin A. This vitamin is very useful for proper eye function.
Broccoli protects your skin
Skin health is directly related to your food, and broccoli is a good option. It is a powerhouse of several bioactive components, antioxidants, and a variety of nutrients such as vitamin C, zinc, and copper. These components can help to maintain skin health.
Some bioactive compounds present in broccoli helps to protect against harmful UV rays which can lead to skin cancer.
Improves digestion and reduce constipation
A rich source of fibers and antioxidants makes broccoli, a good option to improve digestive health. These components regulate bowel functioning and maintain the health of the gut.
It may reduce constipation also due to its high fiber contents. A study indicates that people who take broccoli can defecate more easily. Therefore, it is a good option for patients suffering from constipation.
What is the best way to eat broccoli?
Broccoli can be eaten in both raw or cooked form but raw broccoli is best to preserve some nutrients such as vitamin C, and sulforaphane.
It is an ideal green vegetable and can be added as a salad to your meal.
Several cooking methods such as boiling, steaming, stir-frying, and microwaving may alter the composition of this vegetable. It can reduce the level of vitamin C, sugar, and proteins as well. However, steaming has a less negative impact.
It can use as blend, raw or frozen broccoli in the smoothies. Moreover, in finely chopped and pureed form can be added to baked goods and other dishes.
Whichever form is consumed by you either raw or cooked, both give you an excellent amount of nutrients such as vitamin C.
No doubt, broccoli is a powerhouse of nutrients and improves our health in a variety of ways. But one thing should always be kept in mind that, no single food can give you all the benefits and optimal health. Broccoli is among nutrient-rich foods and should be included in your diet plan. Several health benefits of eating broccoli revealed that broccoli is a valuable addition to your balanced diet.
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