It is true that the taste of broccoli is different, usually, not everyone will like it. But broccoli is a powerhouse rich in vitamins, minerals, fiber, and anti-oxidants. When we think about the green vegetables included in our diet, broccoli comes first on the list of vegetables included in our diet for its nutritional value.
It looks like cauliflower but its color is dark green. This dark green color of broccoli multiplies the nutritional value a thousand times. Broccoli usually comes in two colors, dark green and purple. Broccoli is usually cooked and eaten in a variety of ways. Many also eat raw.
Although broccoli is a foreign vegetable, in our country now this vegetable has become quite readily available. It increases digestive energy, enhances the cardiovascular system, and immunity. 1 cup of broccoli contains the same amount of protein as 1 cup of rice, but 1 cup of broccoli contains half as many calories as rice.
It contains phytonutrients to prevent heart disease and cancer. High levels of vitamin C are found in broccoli. Just 100 grams of broccoli a day can meet 150% of the daily requirement of vitamin “C” in the body.
Broccoli also contains phytochemicals and anti-oxidants. A phytochemical is a chemical that contains color and odor. These phytochemicals are good for the immune system. According to the American Institute for Cancer Research, broccoli has numerous health benefits.
Nutrients in broccoli
One of the major benefits of broccoli is its nutritional value. It contains Vitamin C , Vitamin A , Vitamin K , Vitamin B9 , Potassium, Phosphorus. And contains high levels of fiber. Below are some notable nutrients-
- Carbohydrates: 6 grams
- Protein: 2.6 grams
- Fat: 0.3 grams
- Fiber: 2.3 grams
- Vitamin “C”: 135% (RDI)
- Vitamin “A”: 11% (RDI)
- Vitamin “K”: 116% (RDI)
- Vitamin “B9” (folate): 14% (RDI)
- Potassium: 8% (RDI)
Keeping broccoli on our daily diet is extremely beneficial for our health. Find out how beneficial broccoli is for our body-
Against several types of cancer:
Eating high amounts of cruciferous vegetables lowers the risk of cancer, especially lung and colon cancer. Cruciferous vegetables such as broccoli, broccoli have a variety of organic ingredients that can reduce the damage to cells caused by disease with age. Cruciferous vegetables also include cauliflower, Brussels sprouts, turnips, cabbage, mustard, radishes, and kohlrabi. A few small studies have shown that cruciferous vegetables can protect against several types of cancer. E.g.-
- Prostate cancer
- Stomach cancer
- Colorectal cancer
- Kidney cancer
- Bladder cancer
Protects the skin from the sun:
Skin cancer is increasing day by day as the ozone layer in the atmosphere is depleted and the effects of the sun’s ultraviolet rays on the earth’s surface are increasing. Studies have shown that the bioactive compounds present in broccoli can protect our skin from the harmful effects of ultraviolet rays.
Good for pregnant women:
Healthy food is very important for pregnant mothers. During pregnancy, both the fetus and the mother need plenty of vitamins, minerals, and protein. Broccoli is rich in Vitamin “B”, known as folate. Folate is very important for the development of the brain in the fetus. Eating folate-rich foods like broccoli every day during pregnancy is good for gestational health.
Maintains bone health:
Studies have shown that sulforaphane in broccoli can prevent osteoarthritis. Broccoli is the strong source of Vitamin “K” and calcium. Two nutrients that are important for strong and healthy bones. It also contains phosphorus, zinc, Vitamin “A” and “C” , which are essential for healthy bones. A test-tube study suggests that sulforaphane found in broccoli may help prevent osteoarthritis.
Good for teeth:
Teeth are a very important part of our body. So it is very important to take care of the teeth. And broccoli can help us take care of our teeth. Broccoli is rich in nutrients, some of which help maintain good oral health and prevent dental disease. Broccoli is a vitamin “C” and a good source of calcium. Vitamin “C” and calcium are two nutrients that can reduce the risk of periodontal disease.
The flavonoid camphor found in broccoli also plays a role in preventing periodontitis. Sulforaphane may also reduce the risk of oral cancer. Some studies have claimed that eating raw broccoli helps whiten teeth.
Vitamin C is a very important nutrient for maintaining good immunity. This vitamin “C” is abundant in broccoli. Research indicates that Vitamin “C” plays an effective role in preventing various diseases. Taking 100-200 mg of Vitamin “C” daily can protect the body from any infection. Usually, we always find Vitamin “C” from oranges or strawberries, but we can also get Vitamin “C” from broccoli. From half a cup of cooked broccoli we can get 84% Vitamin “C”.
Reduces the mark of age:
The main reason for the increase in the mark of our age is oxidative stress. Although aging is a natural process, studies have shown that a healthy diet can protect the body from aging. Several other studies have also shown that the bio-active-compound sulforaphane in broccoli can slow down the aging process.
Good for the brain:
Some of the nutrients and bioactive compounds present in broccoli reduce our mental degradation and keep the brain healthy. It also keeps our nerve tissue function good. One study of 960 older people found that dark green vegetables, such as broccoli, can help prevent mental decline as people age.
Increases digestive energy and relieves constipation:
Broccoli is rich in fiber and antioxidants – so it can improve constipation and digestive energy. Fiber- and anti-oxidant rich foods like broccoli play a role in maintaining good intestinal function. A recent human study indicated that those who ate broccoli had better digestion than others.
Good for the heart:
Heart disease is the number one deadly disease in the world, which kills at any time without any prediction. Every year, about 20 million people worldwide die of heart disease. Broccoli is very good for the heart.
One study found that eating broccoli reduced some people’s triglycerides and bad cholesterol (LDL cholesterol) and increased their good cholesterol (HDL cholesterol). Other studies have shown that the antioxidants and fiber in broccoli reduce the risk of a heart attack. Eating any fiber-rich food like broccoli will reduce the risk of heart disease.
Helps control sugar:
At present, research shows that there is at least one diabetic in each household. It is a disease that is pushing people to the brink of death. So it needs to be controlled. Some studies have shown that high amounts of dietary fiber can help lower blood sugar and control diabetes. Broccoli is a good source of fiber. The anti-oxidants and fiber in broccoli control blood sugar.
A human study found a significant reduction in insulin resistance in people with type-2 diabetes who took daily broccoli sprouts for a month.
Anti-oxidants in broccoli are very good for health:
Broccoli is famous for its anti-oxidants. The anti-oxidants in broccoli may be one of the major contributors to human health. An antioxidant is a molecule that protects cells from damage by free radicals. Broccoli is rich in a substance called glucoraphanin, which is converted to sulforaphane, a powerful anti-oxidant during digestion.
Studies have shown that sulforaphane lowers blood sugar and cholesterol and protects the body from various diseases. Broccoli also contains lutein and zeaxanthin, which prevent oxidative stress and cellular damage to your eyes.
By eating nutritious food we can achieve a healthier life. So we should always eat healthy food. Broccoli can rank best among these healthy foods. So more or less we have to get into the habit of eating broccoli.