Health Benefits of Broccoli

Broccoli shaped like a miniature tree is a powerhouse of fibres, antioxidants, minerals and vitamins. It is closely related to all edible plants that are collectively referred to as cruciferous vegetables like cauliflower, cabbages, kale and Brussel sprouts. There are three varieties of broccoli that can be enjoyed: sprouting broccoli, calabrese broccoli, and purple cauliflower.

Interested to know more about the nutritional value and health benefits of broccoli? Read along!

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What Are the Health Benefits of Broccoli?

Here are the benefits of eating broccoli that one can derive by consuming an adequate proportion on a regular basis.

1. Helps in Protecting Against Cancer

According to research, broccoli consists of cancer-fighting and immune boosting properties and is extremely beneficial for the prevention of uterus and breast cancer. Broccoli contains immunity boosting properties like other cruciferous vegetables such as cauliflower, cabbage, and Brussel sprouts. These compounds present in broccoli have properties that deplete oestrogen from the body, which usually causes cancer.

2. Reduces Inflammation and Allergic Reactions

Broccolis contain kaempferol, which can reduce the impact of allergy-related substances in our body. Furthermore, this vegetable also has significant amounts of well-known anti-inflammatory substances - omega 3 fatty acids. Besides, broccoli also contains sulforaphane, a chemical that blocks the enzymes, causing joint destruction. Thus, it also helps people suffering from arthritis.

3. Reduces Cholesterol

According to research by the Institute of Food Research, a particular variety of broccoli can reduce blood LDL cholesterol levels by 6 per cent. This is because broccoli contains soluble fibres that can draw cholesterol out of one's body. Excreting cholesterol out of one's body becomes easy because the fibre present in broccoli helps bind with the bile acids in the digestive tract.

4. Contains Powerful Antioxidants

Broccolis are rich in powerful antioxidants such as vitamin C, which is great for increasing immunity. Broccolis also contain flavonoids which help recycle the vitamin C efficiently. Broccoli also contains other antioxidants like zeaxanthin, carotenoids, lutein, and beta-carotene.

5. Helps in Weight Management

Another advantage of eating broccoli is that they are excellent for weight management, as they are rich in fibre and also aids in preventing constipation, promoting better digestion, curbs overeating and maintaining blood sugar level. Moreover, it is also rich in proteins, making it suitable for vegetarians who otherwise do not get their protein requirement.

6. Maintains Skin

Skincare does not only mean glow but also immunity from inside. Broccolis are rich in antioxidants such as Vitamin C and minerals such as zinc and copper. It also helps the skin from getting infections and maintains the skin's natural glow. In addition, broccoli is ideal for maintaining skin immunity and glow since it is rich in folates, amino acids and vitamin K.

Additionally, regular consumption of broccoli can help reduce wrinkles and fine lines and even reduce skin issues like pigmentation and acne. This is because broccolis are filled with vitamin C, which is great for anti-ageing. Antioxidants like vitamin C help fight the free radicals, which cause skin damage.

7. Aids Bone Health

To prevent osteoporosis and improve bone health, vitamin K and calcium are very important. Broccoli is a powerhouse of both calcium and vitamin K and is also rich in other nutrients like phosphorus, magnesium and zinc. Since this vegetable is nutrient rich, it is extremely suitable for the elderly, lactating mothers and children.

8. Detoxifies the Body

Broccoli is rich in nutrients that help with the body's overall detoxification. It is also rich in fibre that helps the body to get rid of toxins through the digestive tract. Apart from that, it also contains special phytonutrients that help the body get rid of toxins. This vegetable also includes isothiocyanates which help the body's detox process at genetic levels.

9. Fights Harmful Pollutants & Toxins

Broccoli is a vegetable that is nutrient-rich and high in vitamins and minerals. Its ability to fight against harmful pollutants and toxins is what makes it an effective food against pollution. The body benefits from the components found in the broccoli’s stub, not the sprouts themselves. In fact, according to a Chinese study, broccoli sprouts were particularly effective in combating and detoxifying air contaminants at the roots. While consuming broccoli, a phytochemical called glucoraphanin triggers a chemical reaction that attaches itself to the dangerous benzene complex, breaks it down, and recharges the body so it can expel it faster before it causes cellular damage.

What Are the Nutritional Values of Broccoli?

The nutritional value of broccoli is listed below -

Carbs: 6 g
Fat: 0.3 g
Fibre: 2.4 g
Protein: 2.6 g
Vitamin C: 135% of the Recommended Daily Value
Vitamin K: 116% of the RDI
Potassium: 8% of the RDI
Phosphorus: 6% of the RDI
Vitamin B9 (Folate): 14% of the RDI

How to Include Broccoli in Your Diet?

Since broccolis are nutrient rich and tasty at the same time, it is important to include them in one's daily diet. One can enjoy broccoli in various ways. A few of them are listed below.

The easiest way to include broccolis is to have it steamed and baked and toss it with pepper and salt.
One can also make a vegetable stir fry with broccoli and other vegetables. It is an easy and nutritious dish that one can have on a daily basis. To make it tastier, one can add chicken to it to increase the protein intake.
Chopped broccoli pieces can be a great option to include in pasta, noodles or even fried rice. One can add it as a topping to make it healthier and tastier. One can even add broccoli pieces with other vegetables and make it a vegetable salad.
Broccoli smoothies and soups are an extremely healthy way of adding them to one's diet daily.

What Are the Side Effects of Overeating Broccoli?

Although broccolis are nutrient rich and filled with essential vitamins and minerals, consuming too much broccoli can cause severe health problems. Here are a few -

Since broccolis are goitrogen in nature, it impacts the functioning of thyroid glands in one's body. Goitrogens are chemicals which suppress the functioning of the thyroid gland. This chemical interferes with one's body's iodine, which leads to enlarging the thyroid gland in one's body, causing goitre.
It also includes thiocyanates which lead to hyperthyroidism, causing problems like a bloated face, fatigue and hair loss.
It can also cause bloating and gastric issues if consumed in too many proportions.
If broccolis are not cooked properly, it increases the isoflavones present in it. This can increase the chances of ischemic stroke in women, although it is rare and more research is needed before reaching any conclusion.

Who Should Avoid Consuming Broccoli?

Individuals who have blood thinners should not increase or decrease their consumption of Vitamin K, which is present in broccoli, as it plays a huge role in blood clotting. Also, individuals who are allergic to broccolis should avoid consuming it if they see any allergic symptoms.

This is all for the nutritional value and health benefits of broccoli. If consumed in the correct proportion, it can be a great addition to one's daily diet. It is a host of essential nutrients that are required to keep the body functioning properly.

Frequently Asked Questions

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In which season is broccolis grown in India?

In India, broccoli is grown around September-November since it is a cool-season vegetable.

Which are the largest broccoli growing states in the world?

Across the globe, broccolis are mostly cultivated in California, Texas, Oregon and Arizona.