Kids refer to it as the green cauliflower and adults refer to it as the house of antioxidants. Yes, this is full of vitamins, minerals, and fiber, BROCCOLI. There are many varieties of this veggie, such as calabrese, sprouting, and purple broccoli. All these varieties are closely related to the leafy vegetable family, along with Brussel sprouts, cabbage, etc.
Today we are going to read about benefits of broccoli. Let’s get into it!
Benefits of broccoli
1. A powerhouse of essential nutrients
Well, this point is not new to us! But we will still mention it. Since childhood, we have been advised to eat broccoli as it is so nutritious. Broccoli is full of vitamins, minerals, and bioactive compounds.
If you consume 1 cup or 91 grams of raw broccoli, you will be benefited with:
- Protein: 2.6 gram
- Carbs: 6 grams
- Fat: 0.3 grams
- Fiber: 2.4 grams
- Vitamin A: 11% of the daily intake
- Vitamin K: 116% of the daily intake
- Vitamin C: 135% of the daily intake
- Phosphorus: 6% of the daily intake
- Selenium: 3% of the daily intake
- Vitamin B9 (Folate): 14% of the daily intake
- Potassium: 8% of the daily intake
Broccoli benefits us with the same nutritional value when eaten raw as well as cooked.
2. Helps in reducing inflammation
Due to the presence of various bioactive compounds in broccoli, it helps one in dealing with inflammation. Though our body’s tissue requires inflammation, excess inflammation is harmful.
Broccoli contains a flavonoid called kaempferol, which holds a strong inflammatory capacity. Thus, lowering the level of inflammation.
In research done on tobacco smokers, it was revealed that those people who ate broccoli had significantly less level of inflammation as compared to smokers who don’t.
3. Rich in potent antioxidants
The presence of antioxidants in broccoli makes it a very famous green veggie. Antioxidants are responsible for neutralizing the cell damage caused by the free radicals. Thus, favoring our health on protective terms.
Broccoli contains a high level of glucoraphanin. It is a compound when consumed gets converted into a potent antioxidant. That is known as sulforaphane.
After being converted to sulforaphane during digestion, it has a lot of health benefits to offer. Some of which are lowering blood sugar level, oxidative stress, cholesterol level, and even chronic diseases.
There are also some amounts of lutein and zeaxanthin present in broccoli. These antioxidants help to get relief from oxidative stress as well as cellular damage in the eyes.
4. Protects against cancer-causing cells
Broccoli is a cruciferous vegetable. That means it is the powerhouse of various bioactive compounds that repair the damaged cells which can cause chronic diseases such as cancer.
It has been scientifically proven that cruciferous vegetables such as broccoli help our body to prevent certain types of cancers. Such as,
When combined with other beneficial vegetables, broccoli worked wonders in the human body to fight cancer-causing cells.
5. Supports heart health
Broccoli helps in maintaining heart health in a variety of ways. Researchers are in support of the statement. The elements that cause a huge amount of risk to the heart are bad cholesterol “LDL” level and the level of triglycerides. So, by consuming broccoli you will be lowering the levels of the bad factors concerned here.
There are studies to prove that people who ate broccoli on a daily basis had a comparatively low level of bad cholesterol to the people who did not. Moreover, it also helps in the production of HDL or good cholesterol.
The presence of antioxidants helps to reduce the risk hovering on the heart. Thus, lowering the risk of getting a heart attack.
6. Aids digestion and reduces constipation
As broccoli is known for the presence of antioxidants and fibers in it, it supports bowel functioning and digestive health as well. When one has a bowel regularity and a strong group of bacteria present in the colon, they tend to have a greater digestive system.
The two vital components that aid digestion are fiber and antioxidant-rich foods. Thus, broccoli plays an important role in maintaining gut health.
In all the researches done, broccoli had promising results. Broccoli would not disappoint you in such a case.
7. Supports healthy brain function
The presence of bioactive compounds and other nutrients in broccoli helps in slowing down the mental decline as well as improves brain functioning. The key is to enhance the nervous tissue functioning that is carried out by the bioactive compounds themselves.
It has been scientifically proven that consuming one serving of dark green vegetables like broccoli, every day will create resistance towards mental decline.
It has also been seen that the bioactive compounds have lowered the incidence of brain injury as well as the inflammation of the neural tissues.
The compound Sulforaphane present in broccoli has the potential quality to support brain functioning during the lack of oxygenation happening in the brain.
The same compound also helps the brain tissues in recovering from certain traumas and also reduces neural inflammation.
8. Slows down the aging process
Oxidative stress and reduced metabolic functioning are some of the biggest attributions towards aging. Well, aging is unavoidable but having the right diet can help to slow it down as well as prevent certain age-related diseases.
The bioactive compound Sulforaphane present in the broccoli can slow down the biochemical process of aging. The key is to increase the amount of the antioxidant genes.
9. Increases the immunity of the body
Having immunity means having the power to fight against the bad elements. And to get immunity we need various nutrients in the body. One of those nutrients is vitamin C.
Vitamin C is responsible for cleaning our inner body and broccoli is filled with it. Having 100 to 200 mg of vitamin C will prevent our body from various diseases.
So, try to consume 78 grams or a half cup of broccoli to get the right amount of vitamin C.
The bottom line
Now you know the top points broccoli benefits us with. It is nutrient-dense and helps maintain a balanced diet. So, next time you head to the farmer’s market, do not forget to get broccoli remembering the benefits of broccoli.