New Delhi: Have a cup of broccoli, and you have had most of the nutrients you require for the day. Broccoli is known to be a hearty and tasty vegetable which is rich in dozens of nutrients. It is said to pack the most nutritional punch of any vegetable. When we think about green vegetables to include in our diet, broccoli is one of the foremost veggies to come to our mind.
What is Broccoli?
Broccoli belongs to a family of vegetables called cruciferous vegetables and its close relatives include brussel sprouts, cauliflower, and cabbage. Broccoli contains sulforophane, a sulfur-containing compound present in cruciferous vegetables. Researchers are studying the anti-cancer properties of sulforophane and have come to some interesting conclusions, although more research is needed.
As if that's not enough, a cup of cooked broccoli offers as much vitamin C as an orange, and is a good source of beta-carotene. Broccoli contains vitamins B1, B2, B3, B6, iron, magnesium, potassium, and zinc too. It also provides fiber and is low in calories.
Broccoli Nutrients:
Broccoli is a great source of vitamins K and C, a good source of folate (folic acid) and also provides potassium, fiber.
Vitamin K – essential for the functioning of many proteins involved in blood clotting
Vitamin C – builds collagen, which forms body tissue and bone, and helps cuts and wounds heal. Vitamin C is a powerful antioxidant and protects the body from damaging free radicals.
Fiber – diets high in fiber promote digestive health. A high fiber intake can also help lower cholesterol.
Potassium – a mineral and electrolyte that is essential for the function of nerves and heart contraction.
Folate – is necessary for the production and maintenance of new cells in the body.
Health Benefits of Broccoli
Health benefits of Broccoli include the following:
Improves Bone Health
Being very rich in calcium (present by 47 mg. per 100 grams) and other nutrients such as magnesium, zinc, and phosphorus, eating broccoli can be very beneficial, particularly for children, old people, pregnant women or lactating mothers. That’s because these are the people most prone to osteoporosis, weakening of bones and teeth, and calcium deficiency.
Helps in Pregnancy
Since it is full of nutrients essential for pregnant women, such as proteins, calcium, vitamins, antioxidants, detoxifiers, iron, phosphorus and others, it is an ideal component of any diet for them. Being rich in fiber, this will also eliminate constipation, which is very common during pregnancy. Furthermore, the folate content 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 folic acid deficiency in their diet.
Regulates Blood Pressure
An important mineral, chromium, found abundantly in broccoli, helps in the proper functioning of insulin and regulates blood sugar, thereby regulating blood pressure as well. Vitamins, which make all our systems function properly and are found in abundance in it, along with fibre and omega-3 fatty acids, help regulate blood pressure even more. So add some broccoli to your diet for some real heart health protection!
Treats Anaemia
Anaemia is directly related to a lack of iron and certain proteins. Broccoli is rich in both of these and hence forms an excellent remedy against anaemia. Eat them and feel the blood surge powerfully through your body. Copper is also found in it which is another essential mineral in the production of red blood cells, along with iron.
Reducing allergic reaction and inflammation
Research has shown the ability of kaempferol to lessen the impact of allergy-related substances on our body. Broccoli even has significant amounts of omega 3 fatty acids, which are well known as anti-inflammatory. Along with this, broccoli can also help people suffering from arthritis as broccoli contains sulforaphane, a chemical that blocks the enzymes that can cause joint destruction and hence lead to inflammation.
Powerful antioxidant
Broccoli contains antioxidants that can help the body in a variety of ways. Broccoli is deeply concentrated with vitamin C, making it great for immunity. Other than this, broccoli also contains flavonoids which help recycle the vitamin C efficiently. It is also enriched with carotenoids lutein, zeaxanthin, beta-carotene and other power packed antioxidants.
Improves Immunity
The substances responsible for the green and purple color of broccoli are vitamin C, beta-carotene, and other vitamins and minerals, particularly selenium, copper, zinc, and phosphorus. These compounds present in it are really great immune system strengtheners that can protect you from numerous infections.
Detoxifies the Body
The presence of vitamin-C, sulfur, and certain amino acids make broccoli a very good detoxifier. It helps to remove free radicals and toxins like uric acid from the body, thereby purifying the blood and keeping away problems related to toxins such as boils, itches, rashes, gout, arthritis, rheumatism, renal calculi, skin diseases like eczema, and hardening of the skin.
Skin Care
The credit for keeping your skin glowing and young goes to expert antioxidants like beta-carotene and vitamin-C, as well as other helpers like vitamin B complex, vitamin E (the one that gives shine to your skin and hair while reviving skin tissues), vitamin A & K, omega 3 fatty acids (adds glamor), amino acids, and folate present in broccoli. They all help to take very good care of your skin and leave it glowing, healthy, and radiant.
Protects from UV Rays
Furthermore, glucoraphanin, one of the phytonutrients found in significant amounts in broccoli, has been connected with reversing the negative effects of sun exposure, so you can turn back the clock on your skin by eating plenty of this beneficial vegetable!
Treats Stomach Disorders
Broccoli is very rich in fiber or roughage, the primary dietary ingredient that can cure almost all stomach disorders by curing constipation since constipation is the root of almost all the stomach disorders. The fiber adds to the bulkiness of the food, retains water and forms healthy bowel movements. The magnesium and vitamins present in it also cure acidity, facilitate proper digestion and absorption of nutrients from the food and soothe the stomach by reducing inflammation.
Prevents Heart Diseases
Apart from the antioxidants mentioned above, broccoli has a 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 blood-pressure. When you steam it, studies have shown that the fiber components combine better with bile, making it much easier and efficient to excrete. Reducing bile has a strong impact on cholesterol levels, thereby helping your heart health. Furthermore, the potassium found in broccoli is a vasodilator that can boost blood flow and oxygenation of essential organs by relaxing tension and stress of veins and blood vessels.
Eye Care
Zeaxanthin, beta-carotene, vitamin A, phosphorus and other vitamins such as B complex, C, and E found in broccoli are very good for ocular health. These substances protect eyes against macular degeneration and cataracts, while also repairing the damage caused by radiation.
Word of Caution
Although this amazing vegetable has a wealth of health benefits associated with it, there is always room for caution. In some people, contact with broccoli can cause an allergic rash, as some of the powerful compounds in the vegetable can be irritating to the skin. Other than that, eat it in moderation, according to proper serving guidelines, and you can start enjoying the health benefits right away!
It can be eaten cooked or raw, but the best ways are to steam it, shallow fry it, or eat it raw as salad greens because that preserves the nutrients contained in it. Some ways of cooking this vegetable enhance certain health benefits, such as the increased cholesterol-lowering properties that are gained when it has been steamed.
References:
https://www.organicfacts.net/
https://timesofindia.indiatimes.com/
https://www.healthyeating.org