Introduction
Most people hear about broccoli when they start dieting. So what is broccoli? Broccoli, or Brassica oleracea, is among the healthiest vegetables on the market. You might be unaware of its many benefits. Eating broccoli can help you keep hydrated and enhance the function of your brain. It can also be included in a number of delectable ways in meals, snacks, and beverages. Discover the benefits of broccoli as a superfood and some simple ways to eat more of it. So, you should incorporate it completely into your diet.
Nutritional Value of Broccoli Per 100 gm
The following table lists the different nutritional components that broccoli vegetable has. It is abundant in many different kinds of chemicals, including antioxidants, anticancer agents, dietary fibre, vitamins, and minerals. Let’s explore this broccoli nutrition or as you may call ‘broccoli nutritional value!’
| Nutrients | Concentration per 100 gm |
| Energy | 34 Kcal |
| Protein | 2.82 gm |
| Total fat | 0.37 gm |
| Fibre | 2.6 gm |
| Total sugars | 1.7 gm |
| Calcium | 47 mg |
| Iron | 0.73 mg |
| Magnesium | 21 mg |
| Phosphorus | 66 mg |
| Potassium | 316 mg |
15 Health Benefits of Broccoli
Numerous established health benefits of broccoli exist. These include lowering the chance of cancer and heart problems as well as enhancing brain function. So let’s investigate these intriguing broccoli benefits.
1. Anticancer Property
Sulforaphane, a biological molecule with anticarcinogenic properties, is found in broccoli. Broccoli was found to have a protective effect against cancer and to reduce tumor growth in one study. This suggests that eating broccoli may help prevent cancer, but further research on humans is required to substantiate these findings.
2. Helps in Osteoarthritis
One degenerative joint disease is osteoarthritis. Sulforaphane, an isothiocyanate found in broccoli, has anti-inflammatory qualities. One study’s findings support this conclusion.
3. Helps in Alzheimer’s disease
Alzheimer’s disease is a neurological illness that affects memory and mental abilities in older people and is quite common. Broccoli, which has sulforaphane, has been shown to have neuroprotective properties that help in shielding the brain against oxidative stress and amyloid buildup. Consequently, it is possible that eating broccoli will help prevent Alzheimer’s.
4. Boosts Gastrointestinal Health
Defecation may take longer in cases of chronic oxidative stress. Consuming a diet high in fibre helps improve digestion and ease constipation. Broccoli is high in sulforaphane, an antioxidant, and rich in fibre as well. Broccoli consumption may contribute to improved gastrointestinal health in general.
5. Keep you Hydrated
100 gm of broccoli contains around 89.3 grams of water. To maintain the vitality of your body’s cells and organs, you need water. In addition, maintaining proper hydration helps your body’s temperature, lubricates your joints, and moves food through your digestive system to avoid constipation. Thus having broccoli can keep you well hydrated.
6. Help in Avoiding Heart Issues
In many nations, including India, heart disease continues to be the primary cause of mortality. Broccoli is one of the cruciferous veggies that have been shown to protect the heart. They accomplish this by lessening artery damage that results in hardening, which frequently occurs as a prelude to a heart attack or stroke.
7. Boosts Brain Health
Broccoli contains the pigments lutein and zeaxanthin. Among the various advantages of these pigments are those that pertain to brain function. They have been connected to both protection against age-related cognitive decline and normal brain and nervous system function.
8. Improves Bone Strength
You may be able to strengthen your bones with broccoli. The vegetable has a number of nutrients that are necessary for the development of new bone and the maintenance of existing bone density. Among them are: K-complex. magnesium, phosphorus, calcium, zinc and copper, vitamin C.
9. Anti-inflammatory Property
Broccoli’s ability to reduce inflammation is linked to a lower chance of developing chronic illnesses. According to a study, eating more cruciferous vegetables reduced blood levels of pro-inflammatory markers.
10. Powerhouse of Antioxidants
Broccoli’s natural constituents also have detoxifying properties. This implies that they facilitate the faster excretion of potentially harmful substances from the body or aid in their deactivation.
11. Boots Your Immune Power
Antioxidants like vitamin C have a number of advantages. It boosts immunity and may guard against anaemia, cataracts, cancer, and cardiovascular disease (CVD). When taken as a supplement, it might also help lessen cold symptoms and minimize the duration of a cold. Vitamin C, which is found in broccoli, can strengthen your immune system to combat certain illnesses.
12. Helps in Diabetes
Broccoli may assist persons with type 2 diabetes (T2DM) control their blood sugar, according to a study. Its sulforaphane content is to blame for this.
Furthermore, according to one study, compared to individuals who eat little fibre, those who follow a high-fibre diet have a lower risk of developing type 2 diabetes. Fibre may also help lower blood sugar levels for diabetics.
13. Improve Your Skin Health
As noted, broccoli contains vitamin C. The body produces Collagen, the primary structural support system for all bodily cells and organs, including the skin, with the help of vitamin C. Because it is an antioxidant, vitamin C can also help avoid skin damage from aging, such as wrinkles.
14. Antiageing Property
Studies indicate that sulforaphane, a major bioactive component of broccoli, may be able to slow down the ageing biochemical process by promoting the expression of genes involved in antioxidant defence.
15. Supports Oral Health
Numerous nutrients, some of which are known to promote oral health and prevent dental problems, are found in broccoli. Calcium and vitamin C, two elements linked to a lower risk of periodontal disease, are found in broccoli. Broccoli contains a flavonoid called kaempferol, which may help prevent periodontitis.
Uses of Broccoli
Broccoli is a multipurpose and adaptable vegetable. There are multiple uses of broccoli. It can be consumed as is or cooked in a number of ways. It tastes good in soups, stir-fries, and salads. Broccoli makes a tasty side dish when it’s steamed, roasted, or grilled. It is very beneficial to your health because it is full of vitamin C and K, fibre, and antioxidants. Broccoli can also be blended into smoothies or mixed into spaghetti sauces to give even more nutrition. Broccoli is a great way to add taste and nutrients to any meal because of its mild flavour and crunchy texture.
Also Read: Sprouts mung beans benefits
Potential Side Effects and Precautions
Even though broccoli is a very healthful food, consuming too much of it can occasionally have negative effects. For instance, after having a lot of broccoli, some people may feel bloating, gas, or discomfort in their stomach, especially if their digestive systems are sensitive.
Additionally, broccoli contains substances known as goitrogens, which, in excess, might interfere with thyroid function. These effects, however, are uncommon and often only materialize at very high consumption levels. To reduce any possible negative effects, it’s critical to include broccoli in a balanced diet and cook it correctly to promote digestion. See a doctor if you are unsure about consuming broccoli.
Takeaway
Broccoli is a nutrient-dense vegetable that can improve blood sugar regulation, reduce inflammation, increase immunity, and support heart health, among other aspects of your health. But remember that no one food contributes to overall wellness. Broccoli is only one of many nutritious vegetables that can help you reach your best health.
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Frequently Asked Questions (FAQs)
Broccoli is good for your health because it’s packed with vitamins, minerals, and vital antioxidants that support overall well-being, including immune function, heart health, and digestion.
You may wonder how to eat broccoli or if is it good to eat it daily. Yes, broccoli can be eaten every day as part of a balanced diet. It’s a nutritious vegetable that provides numerous health benefits.
You can eat broccoli raw in salads, steamed as a side dish, or roasted with olive oil and spices for added flavour.
The best way to eat broccoli is to lightly steam it to retain its nutrients while making it tender and easy to digest.
Yes, boiled broccoli is still good for you, as it retains most of its nutrients through the cooking process. Do not overcook it, as this can cause it to become mushy and can lose some of its nutritional value.
Some of broccoli’s benefits include boosting immunity, improving heart health, supporting digestion, promoting bone health, and reducing the risk of chronic health concerns like cancer.
References
- Drabińska, N., Nogueira, M., & Szmatowicz, B. (2022, July 22). Valorisation of Broccoli By-Products: Technological, Sensory and Flavour Properties of Durum Pasta Fortified with Broccoli Leaf Powder. Molecules, 27(15), 4672. https://doi.org/10.3390/molecules27154672
- Lee, S. G., Kim, J. H., Son, M. J., Lee, E. J., Park, W. D., Kim, J. B., Lee, S. P., & Lee, I. S. (2013, June 30). Influence of Extraction Method on Quality and Functionality of Broccoli Juice. Preventive Nutrition and Food Science, 18(2), 133–138. https://doi.org/10.3746/pnf.2013.18.2.133
- Davidson, R., Gardner, S., Jupp, O., Bullough, A., Butters, S., Watts, L., Donell, S., Traka, M., Saha, S., Mithen, R., Peffers, M., Clegg, P., Bao, Y., Cassidy, A., & Clark, I. (2017, June 13). Isothiocyanates are detected in human synovial fluid following broccoli consumption and can affect the tissues of the knee joint. Scientific Reports, 7(1). https://doi.org/10.1038/s41598-017-03629-5