Perhaps many times you have eaten some broccoli in your meals, but have you ever wondered what are the benefits of broccoli? – The safest thing is that no, and that you do not know the impressive benefits of broccoli, but in this publication, we will give you a guide of some of the most important so that you consider from now on consume them more regularly. In case you did not know, among the benefits of broccoli, we can mention that this popular vegetable has an extensive diversity of nutritional and medicinal benefits, including its ability to prevent many types of cancer, optimize the digestive system, reduce cholesterol, detoxify the body , extend the absorption of vitamins and minerals, prevent allergic reactions, protect the skin, prevent birth damage, reduce blood pressure, eliminate inflammation and improve vision and eye health.
What is Broccoli?
This green vegetable, which occasionally has some purple dyes, is a close relative of cabbage and cauliflower, and belongs to the Cultiva de Italica group of the Brassicaceae family. The most commonly consumed parts of broccoli are the flowering heads, which have the shape of a tree, it comes from a thick, central, edible stem. There are three main varieties that are popular in different parts of the world, the broccoli calabrese is the most abundant, while broccoli sprout and purple cauliflower are two other varieties of vegetables found in Europe and the Mediterranean countries. Broccoli is very common throughout the world, especially in Europe, America and Australia, but not so much in Africa. It can also be found in some kitchens in South Asia such as India, Pakistan, Bangladesh and Nepal.
In addition, one of the peculiarities and benefits of broccoli is that it can be consumed boiled or raw, but its properties are more enjoyed when it is steamed, or eaten raw with other vegetables in salads, because that preserves the nutrients contained in them. Some ways to cook this vegetable improves certain health benefits , such as increasing the cholesterol lowering properties that are obtained when broccoli has been steamed. Let’s look at some of the nutritional assets contained in broccoli that make it such an important part of the diet of many.
Broccoli Nutrition Facts:
The benefits of broccoli for health derive basically from the unique composition of nutrients, organic compounds, minerals and vitamins found in this beautiful vegetable. These include significant amounts of potassium, selenium, vitamin A, manganese, tryptophan, vitamin C, vitamin K, dietary fiber, folate, vitamin B6 and phosphorus.
“In terms of unique organic compounds, broccoli is a rich source of phytonutrients glucosinolates, flavonoids and various other antioxidant compounds that increase health in an important way”.
13 Benefits of Broccoli:
As we mentioned before, the benefits of broccoli are varied and can bring many positive things to your body, among the most outstanding broccoli benefits we can mention the following:
1. Treat Cancer:
Broccoli can be a wonderful natural drug for many types of cancer, including breast cancer, uterine cancer, prostate cancer and cancers of various internal organs such as the lungs, colon, liver, kidneys and intestines. That said, it is particularly beneficial for breast cancer and uterine cancer, since it removes extra estrogens from the body. This is due to the presence of strong anti-cancer compounds such as glucoraphanin, diindolylmethane, beta-carotene , selenium and other nutrients such as vitamin C, vitamin A and vitamin E, zinc, potassium and certain amino acids, which are also good anti-cancer agents.
2. Detoxifies the Body:
The presence of sulfur, vitamin C and certain amino acids make broccoli a very good detoxifier. Broccoli helps eliminate free radicals and toxins such as uric acid from the body, thereby purifying the blood and keeping away problems related to toxins such as itching, rashes, boils, rheumatism, kidney stones, gout, arthritis, diseases of the skin like eczema and the hardening of the skin.
3. Skin Care:
Credit to keep your skin bright and young goes to expert antioxidants such as beta-carotene and vitamin C, as well as other helpers such as the vitamin B complex, vitamin E (which gives skin and hair shine while reviving tissues of the skin), vitamin A and K, omega 3 fatty acids (adds glamor), amino acids and folic acid present in broccoli. All of them help to take good care of your skin and leave it bright, healthy and radiant.
4. Protects Against UV Rays:
In addition, glucoraphanin, one of the phytonutrients found in significant amounts in broccoli, has been linked to the alteration of the negative effects of sun exposure , so you may consider returning a little time and starting to eat a lot of this beneficial vegetable to improve the conditions of your skin.
5. Treat Stomach Disorders:
Broccoli is very rich in fiber or fodder, the main dietary ingredient that can cure almost all stomach disorders especially the most feared and constipation, since constipation is the root of almost all stomach disorders. Fiber increases the volume of food, retains water and forms healthy bowel movements. The magnesium and vitamins present in broccoli also cure acidity, facilitate proper digestion and nutrient absorption of food and soothe the stomach by reducing inflammation.
6. Prevents Heart Disease:
In addition to the antioxidants mentioned above, broccoli has very high fiber content, along with significant levels of beta-carotene, omega-3 fatty acids and other vitamins that help reduce bad cholesterol and keep the heart functioning properly by regulating of blood pressure. When you cook steamed broccoli, studies have shown that fiber components combine better with bile, making it much easier and more efficient to excrete. Bile reduction has a strong impact on cholesterol levels, thus helping heart health. In addition, the potassium found in broccoli is a vasodilator that can increase blood flow and oxygenation of essential organs, relaxing tension and stress in veins and blood vessels.
7. Eye Care:
The zeaxanthin, beta-carotene, vitamin A, phosphorus and other vitamins such as complex B, C and E found in broccoli are very good for eye health . These substances protect the eyes against macular degeneration and cataracts, while also repairing the damage caused by radiation.
8. Amyotrophic Lateral Sclerosis:
Broccoli is rich in various nutrients such as fatty acids and omega 3. Recent research suggests that eating a diet rich in omega-3 fatty acids may reduce or delay the onset of amyotrophic lateral sclerosis (ALS), also known as Lou Gehrig’s disease.
9. It Improves Immunity:
The substances responsible for the green and purple color of broccoli are vitamin C, beta-carotene and other vitamins and minerals, in particular copper, zinc, selenium and phosphorus. There are compounds that are present in broccoli and are really great immune system boosters that can protect you from numerous infections.
10. It Improves Bone Health:
Being very rich in calcium (present in 47 mg per 100 grams) and other nutrients such as magnesium, zinc and phosphorus, eating broccoli can be very beneficial, especially for children, the elderly, pregnant women or nursing mothers. That is because these are the people most prone to osteoporosis, weakening of bones and teeth, and calcium deficiency.
11. Help in Pregnancy:
Since it is so nutritious and full of essential nutrients for pregnant women, such as protein, calcium, vitamins, antioxidants, detoxifiers, iron, phosphorus and others, it is an ideal component of any diet. Being rich in fiber, this also helps eliminate constipation, which is very common during pregnancy. In addition, the content of folate in broccoli ensures that there are no birth defects, such as neural tube defects, which are a major problem for pregnant mothers who have a deficiency of folic acid in their diet.
12. Regulates Blood Pressure:
An important mineral, chromium, is abundantly found in broccoli, and helps in the proper functioning of insulin and regulates blood sugar, therefore, blood pressure as well. Vitamins, which make all our systems work properly and are found in abundance in broccoli, along with fiber and omega-3 fatty acids, help regulate blood pressure even more, so some broccoli in your diet for a True heart health protection – Do you still doubt the benefits of broccoli? – What are you waiting to go for them?
13. Treat Anemia:
Anemia is directly related to the lack of iron and certain proteins. For your fortune, another of the various benefits of broccoli is that it is rich in both and therefore forms an excellent remedy against anemia. Eat them feel the blood flow powerfully through your body, rich in oxygen to keep your systems running at a high level. Copper is also found in broccoli, which is another essential mineral in the production of red blood cells, along with iron. Although this amazing vegetable has an abundance of benefits, there is always room for caution. In some people, contact with broccoli can cause an allergic rash , since some of the powerful compounds in the vegetable can be irritating to the skin. Apart from that, it is necessary that you devote yourself to eating broccoli in moderation, according to the guidelines of your specialist, so that you can start enjoying those of broccoli immediately.
Some Questions About Broccoli?
– Is Broccoli Good for People?
Yes, broccoli is very good for people, even a single serving of less than 100g gives you more vitamin C than you need in a day, about 11% of your daily vitamin A, as well as iron and calcium. It is also a great source of dietary fiber, and is very low in calories.
-What is Broccoli?
Broccoli is an edible green vegetable, which is actually a variety of cabbage. It can be eaten raw, when properly cleaned, but is popular in many Asian and Italian dishes; As the tradition of eating and growing broccoli comes from Italy, this is not surprising.
-Where Does Broccoli Come From?
Broccoli originates in Italy, as you might guess from the sound of its name; The word “broccoli” comes from an Italian word that means “to sprout.” Historically, the vegetable was actually introduced to the United States by Italian immigrants, and arrived in England from Belgium during the 18th century.
-How Does Broccoli Grow?
You can grow broccoli with the seeds; It grows best in cool weather, and in soil that is slightly alkaline. You can regulate the temperature and alkalinity (for example, by adding a plantation or substance mixture such as limestone) to optimize the growth conditions of your broccoli.
-How is Broccoli Cooked?
There are many ways to cook broccoli; After cutting into smaller florets, you can vaporize (either in a microwave or on the stove), bake or simmer with ginger, garlic and other vegetables. Broccoli also combines well with lemon or lime, basil and curry powder, and you can even enjoy raw, if washed first.
-How Many Calories are in Broccoli?
A simple cup of chopped broccoli contains only 31 calories, so it is very low in energy. Therefore, it is a great addition to your diet if you are monitoring your energy intake – it is also full of vitamins and minerals to help you have a balanced diet.
-How Much Protein is Present in Broccoli?
Approximately 20% of the energy you get from broccoli comes from protein, which makes broccoli a great vegetarian source for this macronutrient. Broccoli is a very low-calorie food, like most vegetables. Most of the energy that comes from eating broccoli is from complex carbohydrates; It is also a great source of fiber, vitamins and minerals.
-How Many Carbohydrates are in Broccoli?
A little less than 75% of broccoli energy comes from carbohydrates. However, don’t get carried away by this! The carbohydrates in broccoli are mainly complex, which are the “good” type of carbohydrates. It also has vitamins A, C, B1, B6 and E, which are all great for you, in addition to being a source of potassium, manganese and fiber.