Broccoli is extremely high in nutrient value. It has certain properties that deplete the estrogens in human body which provide prevention against the dreaded disease cancer.
It is one of the best foods for having a healthy heart as it contains fatty acids and fiber which regulate the blood pressure in your body. It also contains a good amount of Antioxidants that which keeps you looking younger with glowing healthy skin. It protects the eyes from contracting to various issues like cataract etc. It is considered a good food for people on diet owing to its good carbohydrate content. It has so many medicinal values that it also fights many kinds of allergies. Broccoli not only is rich in Calcium but also is one of the best sources of Zinc, Magnesium, and Phosphorous which help in maintaining a healthy bone density. Broccoli helps in controlling hypertension too. With so many positive elements, this vegetable is one which should not be missed on a daily diet.
Broccoli
Broccoli is a cruciferous vegetable, from the family Cruciferae. It belongs to the species Brassica Oleracea also commonly known as the cabbage family.. Broccoli has a large, dark green head resembling a flower. The flowers are arranged in the structure of a tree, branching out from a considerably thick, edible stalk.. The word ‘broccoli’ means “the crest of a flowering cabbage”. Three types of broccoli are commonly grown. Among them, ‘calabrese’ is the most familiar one, more commonly called broccoli.. The other two are ‘sprouting broccoli’ and ‘purple cauliflower’.
Nutritional Value of Broccoli
Broccoli has extremely high nutritive value as compared to any other sprouting vegetable. It is an excellent source of vitamins like Vitamins C and K. In raw form, broccoli is also rich in Vitamin B and manganese. Consumption of broccoli does not add excess calories to the diet. Its low carbohydrate content makes it a popular ingredient in soups and salads. It also has strong anti-cancer properties.
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Nutritional facts Per 100 grams
34
Calories
0.4 g
Total Fat
33 mg
Sodium
316 mg
Potassium
7 g
Total Carbohydrate
2.8 g
Protein
Vitamins and Minerals
12 %
Vitamin A
0.04
Calcium
148 %
Vitamin C
10 %
Vitamin B-6
5 %
Magnesium
Health Benefits of Broccoli
Mentioned below are the best health benefits of Broccoli
Prevention against Cancer
One of the greatest benefits of broccoli is the prevention of cancer. Cancer is caused due to mutations in cells that change their structure, preventing them from performing their functions and further spreading to other cells in the body. Broccoli contains certain properties which help in the depletion of these cancerous cells. The intake of broccoli is the best way of preventing cancers which arise in the breast and cervical/uterus mainly because it contains folate.
Improves Cardiac Health
Broccoli helps in protecting the blood vessels from any kind of damage. It contains fatty acids and fibers which regulate blood pressure in the body. Sulforaphane present in broccoli has anti-inflammatory properties preventing and reversing the damage to the linings of blood vessels. These damages are usually caused by inflammation due to chronic blood sugar issues. Broccoli is great for heart health as, it also helps in reducing bad cholesterol which leads to a healthy heart.
Antioxidizing Properties
Looking young and beautiful is a quality desired by nearly everyone in the world. Vitamin C and E are crucial for healthy skin. They help in the formation of collagen which is the main support to the epidermis. Broccoli provides both of these vitamins. While most people think of citrus fruits when it comes to Vitamin C, like sweet lime, lemon or oranges, broccoli gives you about 80 milligrams of Vitamin C in just 1 cup.
Helps in Controlling Cholesterol
Due to globalization, more and more people are becoming aware of the dangers of diets full of processed foods lacking sufficient fiber. High fiber intake significantly lowers the risk of coronary heart diseases like a heart-stroke. A high fiber diet also helps in keeping diseases like diabetes, hypertension or even obesity at bay. Studies show that broccoli can reduce LDL, or bad cholesterol in the human body. This LDL builds in the arteries as plaque which in-turn can lead to heart blockages or cardiac arrests. The fiber in the broccoli helps to bind the bile acids in the digestive track and reduce up to 6% of cholesterol levels.
Improves Bone Health
Women are at high risk of calcium deficiency and disorders and diseases caused due to this deficiency. Broccoli aids in increasing estrogen levels, calcium and Vitamin K in women. These help in the prevention of osteoporosis in women. Apart from calcium, broccoli contains an umpteen number of other nutrients like zinc, magnesium, and phosphorous because of which, it can be very well incorporated in the diets of nursing mothers, old people, and children as well.
Acts as an Anti-Ageing Element
Collagen is the protein in fibers that serves as building blocks of our skin. Free radicals turn the oils of our epidermis, which in turn damages the collagen in the skin. In fact, free radicals have also been associated with skin cancer or premature aging of skin due to the prolonged exposure to UV rays of the sun. Broccoli is packed with antioxidants and vitamins to help slow down the aging process.
Improves Skin
As soon as we talk about skin care, we are reminded of wrinkles, dryness and aging of the skin. With increasing awareness of skincare products around the globe, there has been an equal increase in the awareness of having a healthy diet for a flawless skin. Regularly having broccoli reduces wrinkles and fine lines. It is known to be a powerhouse of Vitamin C, zinc, copper and many antioxidants. It also has folates and amino acids which help in making and keeping the skin healthy. It is responsible for reducing acne, skin pigmentation and crows’ feet.
Detoxifies Body
Any fibrous food is supposed to be a good detoxifier for a human body. Isothiocyanates help at the genetic level of the detox process and are sufficiently available in broccoli. It is especially effective in fighting lung and esophageal cancers. Isothiocyanates in broccoli prevent carcinogens from being activated and also counteract the poisonous effects of carcinogens. They also speed up the process of removing carcinogens from the body. Consumption of broccoli facilitates in overall detoxification by getting rid of all the waste and contamination accumulated.
Rich Source of Good Carbs
Salads and soups with broccoli are a delight to many diners. Broccoli is one of the richest sources of good carbohydrates which aid digestion maintaining low blood sugar. And because it has the right amount of fibrous roughage it also helps in preventing constipation. Broccoli serves as a great addition to diet by keeping the stomach full, and is useful for all those looking to control their calorie intake and lose extra flab.
Treats Allergies
While it is said that broccoli has several antioxidants, it also has high concentrations of Vitamin C which is a great add-on for immunity. It contains flavonoids that help in recycling of the Vitamin C efficiently so as to help in skin and eye allergies.
Strengthens Eyes
Eyes are the most sensitive sensory organs of a human body, and need as much sensitive care and protection. Broccoli contains Vitamin A, C and E along with phosphorous, beta carotene, and B-complex and helps against harmful radiations of computers or mobile networks. It also prevents the eyes from developing cataract.
Preventing and Controlling Diabetes
Type 2 diabetes is essentially an imbalance between the production of free radicals and the ability of the body to counteract or detoxify them. This gives rise to oxidative stress in the patients of type 2 diabetes. Broccoli contains twice as much vitamin C in comparison to a medium orange,because of which it develops better control of the body over blood pressure and cortisol levels, thus reducing both hypertension and oxidative stress levels.
Uses of Broccoli
Broccoli is predominantly used in Italian cuisine like pastas and lasagnas. The stalk of broccoli is also extensively used in many culinary practices. Salads and creamy soups are mainly relished with broccoli. They are also cooked, baked, and stir fried with rice and noodles in some Chinese delicacies.
Side-Effects & Allergies of Broccoli
Broccoli in general does not have any major side effects unless consumed in high quantities. The most common side effect is flatulence or irritation in the bowels which is mainly due to the high amounts of its fiber. In fact, all cruciferous vegetables can make one gassy, but the benefits outweigh the side effects.
Origin And Cultivation of Broccoli
Broccoli in general does not have any major side effects unless consumed in high quantities. The most common side effect is flatulence or irritation in the bowels which is mainly due to the high amounts of its fiber. In fact, all cruciferous vegetables can make one gassy, but the benefits outweigh the side effects.
