Overview:
Broccoli has a reputation as a superfood. It is low in calories but includes a wealth of nutrients and antioxidants that support many facets of human wellbeing.
Broccoli is a cruciferous vegetable, together with kale, cauliflower, Brussels sprouts, bok choy, cabbage, collard greens, rutabaga, and turnips.
In this article, find out more about the nutrient content of broccoli, a few possible health benefits, and also a few tips for cooking and serving it.
Learn about the health benefits of several other popular foods.
Health advantages:
Antioxidants in broccoli may help reduce the possibility of cancer.
Antioxidants can help prevent the evolution of various conditions.
The body produces molecules known as free radicals through natural processes such as metabolism, and environmental stresses add to these.
Free radicals, or reactive oxygen species, are poisonous in considerable quantities.
They can lead to cell damage that may result in cancer and other problems.
The body is able to remove a lot of them, but dietary antioxidants might help. Learn more about antioxidants here.
The sections below discuss the particular health benefits of broccoli in more detail.
Reducing the risk of cancer:
Cruciferous vegetables have a range of antioxidants, which might help prevent the type of cell damage that contributes to cancer.
One of them is sulforaphane, which can be a sulfur-containing chemical that provides cruciferous vegetables their sour bite.
Some scientists have suggested that cruciferous vegetables such as broccoli can play a part in”green chemoprevention,” in which people use either the whole plant or extracts from it to help stop cancer.
Cruciferous vegetables also contain indole-3-carbinol. Research in 2019 indicates that this chemical may have powerful antitumor properties.
Does diet affect cancer risk? Find out here.
Improving bone health:
Calcium and collagen work together to make strong bones.
Over 99 percent of the body’s calcium is found in the teeth and bones. Your body also needs vitamin C to produce collagen.
Both are present in broccoli.
Vitamin K has a role in blood coagulation, but some experts have also suggested that it may help prevent or treat osteoporosis.
People with reduced vitamin K levels might be more likely to experience problems with bone formation.
Getting enough vitamin K in the diet may help keep the bones healthy.
According to the United States Department of Agriculture (USDA), a cup of broccoli weighing approximately 76 g (g) comprises 3 percent to 3.5% of an individual’s daily requirement for calcium.
About 45–54 percent of their everyday requirement for vitamin C, and 64–86% of their daily requirement for vitamin K, based on their sex and age.
Learn about some natural ways to boost bone strength.
Boosting immune Wellbeing:
Vitamin C is an antioxidant that provides a range of advantages.
It encourages the immune system and may help prevent cancer, cardiovascular disease (CVD), cataracts, and anemia.
In supplement form, it might also help lessen the symptoms of the frequent cold and shorten the time that the cold lasts.
Improving skin wellness:
Vitamin C helps the body produce collagen, which is the main support system for human body cells and organs, including the epidermis.
As an antioxidant, vitamin C may also help prevent skin damage, such as wrinkling due to aging.
Studies have shown that vitamin C may play a part in preventing or treating skin conditions such as shingles and cancer.
Get some suggestions on other skin-friendly foods in this report.
Aiding digestion:
Dietary fiber can help promote regularity, prevent constipation, maintain a healthy gastrointestinal tract, and lower the risk of colon cancer.
In 2015, a screening trial found that people who consumed the highest amounts of fiber were not as likely to develop colorectal cancer as those who ate small fiber.
A 76 g cup of broccoli supplies 5.4% to 7.1percent of someone’s daily requirement for fiber.
Which additional foods support healthy digestion? Find out here.
Reducing inflammation:
Once the immune system is under attack, inflammation can occur.
Inflammation can be a sign of a passing disorder, but it could also happen with chronic autoimmune conditions such as arthritis and type 1 diabetes.
People with metabolic syndrome may also have high levels of inflammation.
Broccoli could have anti-inflammatory consequences, according to a 2014 study.
Scientists found that the antioxidant effect of sulforaphane in broccoli helped decrease inflammation markers in laboratory tests.
They, therefore, concluded that the nutrients in broccoli might help fight inflammation.
In a 2018 study, 40 otherwise healthy people with overweight consumed 30 g of broccoli sprouts per day for 10 weeks.
At the close of the study period, the participants had significantly lower levels of melancholy.
What is the anti-inflammatory diet? This report provides tips on foods to eat and avoid.
Reducing the risk of diabetes:
Research from 2017 indicated that eating broccoli can help individuals with type 2 diabetes manage their blood sugar levels. This is because of its sulforaphane content.
Additionally, one 2018 review found that those who consume a high fiber diet are not as likely to have type 2 diabetes as those who consume little fiber.
Fiber can also help reduce blood sugar levels in people with diabetes.
Which foods are good for individuals with diabetes? Get some hints here.
Protecting cardiovascular wellness:
The fiber, potassium, and antioxidants in broccoli can help prevent CVD.
A 2018 population study demonstrated that elderly women whose diets were rich in cruciferous vegetables had a lower risk of atherosclerosis.
This is a condition affecting the arteries that can result in a heart attack or stroke.
This benefit may be attributed to the antioxidant content of cruciferous vegetables, and especially sulforaphane.
The American Heart Association (AHA) advocates increasing the consumption of potassium when adding less sodium to food.
This relaxes blood vessels and lowers the chance of high blood pressure, which may result in atherosclerosis and other cardiovascular issues.
A cup of broccoli provides nearly 5% of a person’s daily demand for potassium.
One 2017 review found that individuals who consume the maximum fiber have a lower risk of CVD and lower levels of blood lipids (fat) than those who have small fiber.
Which foods can help prevent high blood pressure? Find out here.
Nutrition:
The table below lists the amount of each nutrient in one cup of broccoli, weighing approximately 76 grams, according to the USDA.
It also shows how much adult demands of each nutrient, according to this 2015–2020 Dietary Guidelines for Americans. Needs differ according to sex and age.
- Nutrient Amount in 1 cup broccoli (76g) Daily adult demand
- Carbohydrate (g) 4.78 g, such as 1 g of sugar 130
- In Vitamin C (milligrams ) 40.5 75–90
- And Vitamin A (mcg) 6.08 700–900
- Vitamin E (mg) 0.11 15
Broccoli also contains different B vitamins, zinc, copper, selenium, and a variety of antioxidants.
Dietary hints:
When buying broccoli, folks should try and choose pieces that are tight and firm to the touch and dark green in color.
Avoid bits that are limp, turning yellow, or wilting.
Brand New, young broccoli should not taste salty, salty, or sulfurous.
Broccoli can become woody or fibrous if a person shops it at room temperature or for a long time.
Store broccoli unwashed in loose or perforated bags in the crisper drawer of the fridge.
People should just wash broccoli right before eating it, as moist broccoli can develop mold and become limp.
Broccoli is a great source of vitamin K, but this might interfere with some people’s use of blood-thinning medications such as warfarin (Coumadin).
People who use these drugs should not abruptly increase their consumption of vitamin K-rich foods like broccoli.
Which additional foods if individuals avoid when taking warfarin? Find out here.
Also, some folks may have an allergic reaction to the compounds in broccoli and other cruciferous vegetables.
If someone experiences hives, swelling, or difficulty breathing after eating broccoli, they should seek out medical help.
If anaphylaxis develops, it can be life-threatening.
Many vegetables also contain traces of pesticides, but broccoli appears on the Environmental Working Group’s 2019 list of 15″clean” vegetables.
This means that the danger of contamination is reduced.
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