Top 6 Health Benefits of Broccoli

Broccoli is one of those foods you either loved or hated when you were a child.  If you are one among them who love their green, then the green tree like veggie that you saw at the grocer’s yesterday can be your new best friend.

Broccoli, a cruciferous vegetable from the Brassica family, is full of nutrients, antioxidants, and phytochemicals. Being in the family of cabbages, this vegetable is known to have resulted from the cross-breeding of the Brassicaceae in the Northern Mediterranean in the early sixth century B.C. 

Broccoli is one of the nutrient-dense foods reputed to benefit the immune system, cardiovascular system, and also has cancer-preventing and anti-inflammatory properties. Not to mention they can also help prevent allergic reactions, protects the skin, aid in preventing birth defects, lowers blood pressure, reduces inflammation, as well.

Broccoli is one of the most flavoursome veggies available in the market today. Even when you eat a small serving of broccoli, you’re giving your body hundreds of nutrients, phytochemicals, and other beneficial compounds that support optimal health. Here are the top 6 health benefits of broccoli.

Nutrition Facts Of Broccoli:

The following nutrition information is provided by the USDA for one cup (91g) of raw, chopped broccoli.

• Calories: 31
• 0.3 gram of fats
• 30mg of sodium
• 6 gram of carbohydrates
• 2.4 gram of fiber
• 1.5 gram of sugar
• 2.5 gram of protein

6 Health Benefits Of Broccoli

1. It Can Lower Your Cholesterol Levels

Like many whole foods, broccoli is packed with soluble fiber that draws cholesterol out of your body.

This is all thanks to its high fiber content. Fiber induces your stomach to feel full, in that way, you lessen your food consumption.  The soluble fibres present in broccoli bind with bile acids and hence draw out bad cholesterol from the body through the digestive tract. 

According to the Mayo Clinic, fiber helps to normalize bowel movements, lower cholesterol levels, control blood sugar, maintain bowel health and aid in achieving a healthy weight. [1]

According to a study by the Institute of Food Research broccoli may reduces LDL cholesterol by around 6%.

2. May Help Slow the Aging Process

Broccoli is also rich in antioxidants. One of these antioxidants is Vitamin C, broccoli also contains rich amounts of pantothenic acid which can also do wonders for your skin health.  Furthermore, the vitamin B, vitamin E, and beta carotene help the skin to glow and look youthful.  

A study by scientists from Johns Hopkins showed that applying an extract of broccoli sprouts can protect skin against damaging UV radiation, and the extract could also reduce the skin redness caused by UV rays. Evidence also suggests that vitamin C in its natural form can reduce wrinkles and improve the overall appearance of your skin. [2]

The most fascinating fact about broccoli is that you only need to eat one cup of it to get 100% of your daily vitamin C needs.

3. May Support Heart Health

Heart diseases are a big killer all around the world. The good news is, there are a handful of ways to achieve that goal. Broccoli is packed with several heart-friendly minerals like potassium and magnesium. 

Sulforaphane a nutrient present in broccoli has also been found to reverse or prevent some of the damage that might be caused by inflammation on the blood vessels lining due to the chronic blood sugar imbalances. Sulforaphane acts as an indirect antioxidant, increasing the production of antioxidant enzymes that protect your blood vessels from getting damaged. [3]

A study by Nutrition Research found that consuming steamed broccoli regularly lowers the risk of cardiovascular disease by reducing the total amount of cholesterol in the body. It also regulates the blood pressure of the body and regulates cholesterol and prevents heart attacks.

4. May Protect Against Certain Types of Cancer

Cancer is one of the leading causes of death worldwide.  We always seem a few long steps away from finding a cure. But the good news is broccoli has anti-cancer potential and it is particularly beneficial for breast cancer and uterine cancer.

A key component of broccoli is a phytochemical known as sulforaphane, which also gives broccoli a slight bitter taste. Studies have shown that sulforaphane may play a part in enhancing detoxification of airborne toxins, and could help reduce the risk of certain cancers. 

Research shows that broccoli is extremely suitable for preventing breast and uterus cancer. However, if overcooked, the broccoli will lose some of its benefits, so remember to only lightly steam.

5. Antioxidants and Fiber May Aid Blood Sugar Control

Another amazing benefit of broccoli is it may help in regulating the sugar levels in your body.

Chromium, found abundantly in broccoli, helps to regulate blood pressure. Broccoli is also rich sulforaphane which may obstruct the production of glucose and improve glucose absorption.

In one study it was found that participants who consumed broccoli sprouts daily for one month had  decreased in level insulin resistance in people with type 2 diabetes. [4]

Research also indicates that higher intake of dietary fiber is associated with lower blood sugar and improved diabetic control. A lot of this has to do with broccoli’s high fiber content. With 3.8 grams of fiber per serving, broccoli is one of the most fiber rich vegetables you can eat.

6. Vitamin C Content Supports a Healthy Immune System

A strong immune system during pregnancy helps avoid infections. 

Broccoli is a good source of Vitamin C which boosts the immune system and fights off cancers, heart disease and protects the body from free radical damage. A 100 grams of broccoli has a whopping 89 grams of Vitamin C, which is more than a lot of citrus fruits.

In addition to eating a balanced diet, it is encouraged to get adequate sleep and manage stress to see the best results. Broccoli is also rich in beta-carotene, selenium, copper, choline zinc, and phosphorus which play a vital role in keeping your immune system healthy.

Recipe

Broccoli cheddar soup

Here's how I like to enjoy this Superfood, in form of soup. 

Ingredients

• ½ cup butter
• 16 ounce frozen broccoli, chopped
• 1 onion, chopped
• 14.5 ounce chicken broth
• 2 cups milk
• 1 loaf processed cheese, cubed
• 2/3 cup cornstarch
• 1 tbsp garlic powder
• 1 cup water

Procedure

• In a stockpot add butter and heat it over medium flame. Add chopped onion and cook until soft.
• Now add broccoli and chicken broth and cook for about 10 to 15 minutes.
• Turn the flame on low and add cheese cubes. Let it melt, once done then add milk and garlic powder.
• In a small bowl add corn starch and water. Mix until it dissolves and then add to the soup. Stir it until it turns thick in consistency.

Servings: 10

A Word From Healthyngreat

Having read all top 6 health benefits of broccoli would surely convince you to have more broccoli in your diet. The vegetable is not only wholesome for your health, it also tastes delicious.  However you should also know that good health doesn’t come from any single food. Broccoli is merely one of numerous healthy foods that can contribute to optimal health. You can combine this superfood with other vegetables to avail its amazing benefits. If you are new to our blog and prefer our statistics please subscribe us and follow us and you will be notified everytime when we post some thing new.

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