10 Amazing Benefits of Broccoli you Never Knew

03:40:00 PM, Tuesday 29th of June 2021 | in Health

Broccoli is a green vegetable that has the appearance of a tiny tree. It is a plant species and type which is known as Brassica oleracea. It is related to cabbage, Brussels sprouts, kale, and cauliflower, all edible plants classified as cruciferous vegetables. 

Broccoli is known as a superfood. It is low in calories but high in nutrients and antioxidants, which benefit many aspects of human health. One cup of raw broccoli has only 25 calories, fewer than 5 grams of carbohydrate, no fat, and only a few grams of plant protein. Nonetheless, broccoli is high in nutrients. One cup cooked has approximately 250 percent of the daily target for vitamin K, which aids in blood clotting and is essential for bone health.

That same sized serving also delivers 135 percent of the daily goal for immune- and collagen-supporting vitamin C, more than 50 percent of the target for chromium, a mineral that aids in energy metabolism and blood sugar regulation, and more than 40 percent of the target for folate.

Broccoli comes in three primary varieties:

• Broccoli Calabrese
• Broccoli sprouting
• Purple cauliflower is a form of broccoli, despite its name.

Broccoli is a nutrient-dense vegetable high in vitamins, minerals, fiber, and antioxidants.

Here are some of broccoli's health benefits:

1. Cancer prevention

Like other cruciferous vegetables such as cauliflower, Brussels sprouts, and cabbage, broccoli has anti-cancer and immune-boosting effects. Broccoli has estrogen-depleting characteristics, which are known to cause cancer in the body. Broccoli has been shown in studies to be particularly beneficial in the prevention of breast and uterine cancer.

2. Cholesterol reduction

 Like many other whole foods, broccoli is high in soluble fiber, which draws cholesterol out of the body. This is due to the fiber in broccoli, which aids in binding bile acids in the digestive tract. This facilitates the removal of cholesterol from our bodies. According to the Institute of Food Research, a specific kind of broccoli can help reduce blood LDL-cholesterol levels by 6%.

3. Reducing allergic reactions and inflammation: 

Studies have shown that kaempferol can reduce the influence of allergy-related compounds on our bodies. Broccoli also contains high levels of omega 3 fatty acids, which are considered to be anti-inflammatory. Broccoli can also aid patients with arthritis because it contains sulforaphane. This substance inhibits the enzymes that promote joint breakdown and thus inflammation. 

4. Antioxidants

Broccoli includes antioxidants that can benefit the body in a variety of ways. Broccoli is high in vitamin C, making it an excellent immune booster. Broccoli also includes flavonoids, which aid in the proper recycling of vitamin C. It also contains the carotenoids lutein, zeaxanthin, beta-carotene, and other antioxidants.

5. Bone Density 

Broccoli contains a variety of minerals, including calcium, magnesium, zinc, and phosphorus. Broccoli is high in calcium and vitamin K, both of which are crucial for bone health and the prevention of osteoporosis. Broccoli is especially beneficial to children, the elderly, and breastfeeding moms because of these qualities.

6. Heart health: 

Sulforaphane, one of the isothiocyanates (ITCs) in broccoli, has anti-inflammatory qualities that may prevent (or even reverse) some of the damage to blood vessel linings that can be caused by inflammation-induced by persistent blood sugar problems. Broccoli is beneficial to heart health because it includes fiber, fatty acids, and vitamins that aid blood pressure regulation. This also aids in the reduction of harmful cholesterol, resulting in a healthy heart. Broccoli also helps to protect blood vessels from damage.

7. Diet Aids

Broccoli is a healthy carb and high in fiber, which assists digestion, reduces constipation, keeps blood sugar levels low, and inhibits overeating. Broccoli is also beneficial for weight loss due to its high fiber content. It is an excellent green vegetable for salads and meeting your five-a-day vegetable intake. Broccoli also includes proteins, making it acceptable for vegetarians who would otherwise be unable to meet their protein requirements.

8. Excellent for detoxification

Broccoli is high in fiber. It can aid in the elimination of toxins through the digestive tract. Aside from that, broccoli is high in antioxidants, which aid in the overall cleansing of the body. Broccoli contains phytonutrients that aid in the detoxification process of the body. This signifies that the body eliminates harmful pollutants. Broccoli also includes isothiocyanates, which aid in detoxification at the genetic level.

9. Skincare

It comprises not only the glow of the skin but also its immunity. Broccoli aids in the maintenance of good skin since it is high in antioxidants, nutrients such as vitamin C, and minerals like copper and zinc. This implies that it also protects the skin from diseases while also preserving your skin's natural glow. Broccoli contains a high concentration of vitamin K, amino acids, and folates, making it great for maintaining healthy skin immunity.

10. Eye Care

 Broccoli contains beta-carotene, vitamin A, phosphorus, and other vitamins such as the B complex, vitamin C, and vitamin E. All of these rich nutrients are beneficial to eye health since they protect the eyes from macular degeneration, cataracts, and even repair damage caused by harmful radiations we are exposed to by constantly using our phones or being in front of a screen.

Nutrition Facts 

Nutrients	Amount in 1 cup (76g)	Daily Requirement
Energy (Kcl)	24.3	1,800–3,000
Carbohydrate (g)	4.78 g, including 1 g of sugar	130
Fiber (g)	1.82	25.2–33.6
Calcium (Mg)	35	1,000–1,200
Phosphorus (mg)	50.9	700
Potassium (mg)	230	4.700
Vitamin C (mg)	40.5	75–90
Folate (micrograms [mcg])	49.4	400
Vitamin A (mcg)	6.08	700–900
Beta-carotene (mcg)	70.7	No data
Lutein and zeaxanthin (mcg)	566 mcg	No data
Vitamin - E (mg)	0.11	15
Vitamin - K (mcg)	77.5	90–120
Vitamin - C (mg)	40.5	75–90
Folate ( mcg)	49.4	400

 

Tips

• When purchasing broccoli, consumers should look for tight and firm portions to the touch and dark green in color. Avoid any portions that are weak, yellowing, or withering.
• Young, fresh broccoli should not have a fibrous, woody, or sulfurous flavor. Broccoli can turn woody or fibrous if stored at room temperature or for an extended time.
• Broccoli should be stored unwashed in the crisper drawer of the refrigerator in loose or perforated bags. Broccoli should only be washed right before eating it, as wet broccoli can mildew and become floppy.
• Broccoli is a strong source of vitamin K. However, it may interact with blood-thinning medications such as warfarin in some people (Coumadin). People who take these medications should not suddenly increase their diet of vitamin K-rich foods like broccoli.