Broccoli Brassica oleracea is a green vegetable and is a member of the brassica family. This green vegetable can be enjoyed both raw and cooked. Raw broccoli is very crunchy with a less sweet flavor while cooked one is sweeter and tender. Broccoli contains a wealth of vitamins, minerals, fiber, and antioxidants. Broccoli benefits the heart health, eye vision, male & female fertility. It also aids in whiten the skin, weight loss and protect against cancer.
Its nutrition values per 100 grams are as follows;
Raspberry fruit contains 35 calories per 100 grams of edible amount.
- Carbs 7.5 gram
- Fats 0.6 gram
- Sugar 1.5 gram
- Cholesterol 0 gram
- Fiber 3.5 gram
- Water 88 gram
Its vitamins and mineral value per 1grams are as follows;
- Vitamin B1, 0.063 mg
- Vitamin B2, 0.15 mg
- Vitamin B3, 0.6 mg
- Vitamin B5, 0.6 mg
- Vitamin B6, 0.2 mg
- Vitamin C, 64 mg
- Vitamin E, 1.5 mg
- Vitamin K, 140 μg
- Calcium, 40.5 mg
- Zinc, 0.42 mg
- Iron, 0.7 mg
- Potassium, 290 mg
- Phosphorus, 67 mg
- Sodium, 41 mg
- Magnesium, 21 mg
- Manganese, 0.15 mg
11+ Amazing Broccoli Health Benefits
Broccoli benefits for health are following.
1. Whitens the Skin
Broccoli is very good for the health of your skin because it is full of skin-loving ingredients like vitamins, minerals, fibre, and antioxidants. Vitamin C improves the fairness and radiance of the skin. Bioactive compounds found in broccoli extract may offer protection from UV radiation when exposed to the Sun prevent skin damage & skin cancer. It also act as antiaging because Sulforaphane a significant bioactive component in broccoli slows down the process of aging occurred by oxidative stress.
2. Aid in Weight Loss
Broccoli is excellent for burning calories due to its high fiber and low carb content. Fibers speed up your metabolism, absorb fat molecules, and regulate appetite. It is the perfect to add to salads or in ketogenic diet for shedding pounds.
3. Good for Detoxification
Due to its unique antioxidants and phytonutrients, broccoli aids in the body’s detoxification process by helping to remove toxins. Additionally, broccoli includes isothiocyanates, which support the DNA detoxification process.
4. Protect against Cancer
This super nutritious green vegetable aid in cancer prevention against various types (including skin, breast, stomach & prostate cancer). Broccoli has anti-cancer properties because its sulforaphane component reduced tumor size and helped eradicate prostate cancer cells.
Some studies have also found that more of these cancer-preventing substances are present in broccoli sprouts. Sulforaphane may contribute to improving the body’s ability to eliminate airborne pollutants like cigarette smoke, which may help lower the risk of lung cancer.
5. Support Heart Health
Broccoli may reduce levels of “bad” LDL cholesterol and triglycerides, two key causes of heart disease. According to a study by Nutrition Research adding steamed broccoli routinely into your diet lowers the LDL cholesterol. Broccoli’s potassium and antioxidants may help reduce cardiovascular diseases. According to the American Heart Association (AHA), increasing potassium intake reduces the risk of high blood pressure prevent heart stroke.
6. Enhances Eye Vision
Broccoli eye-friendly nutrients Beta-carotene, lutein, vitamin A & B complex help in protecting the eyes against age-related eye disorders, such as cataract and macular degeneration. Lutein may aid in reducing eye irritation and enhancing vision. Beta-carotene is converted by our body into vitamin A, a vitamin whose shortage is linked to night blindness.
7. Control Blood Sugar Levels
Eating Broccoli reduces the risk of diabetes because broccoli contains sulforaphane, which helps lower blood sugar levels, eating broccoli lowers the chance of developing diabetes. Another factor is the presence of dietary fibre; those who eat a diet high in fibre have a lower risk of developing type 2 diabetes.
8. Promote Bone Health
In particular, broccoli is high in calcium, zinc, phosphorus, potassium, and vitamin K, all of which are essential for building stronger bones. Vitamin K promotes healthy bone growth and lowers the incidence of osteoporosis. Calcium is required by your body to create and maintain strong bones. Calcium is also necessary for the healthy functioning of your heart, muscles, and nerves.
9. Super Good for Immune System
Broccoli is excellent for immunity, due to its high concentration of vitamin C. It strengthens the immune system and may guard against anemia, cardiovascular disease and certain infections by increasing the production of white blood cells. When taken as a supplement, it might also lessen cold symptoms and cut down on how long they stay.
10. For Female Fertility
Broccoli encourages fertility because broccoli is high in vitamin C, which helps with ovulation and the development of eggs. Broccoli is also a good source of iron, folic acid, and antioxidants, which give your body necessary plant proteins.
11. Good for Male
Broccoli improves sperm count by raising testosterone levels in males, further enhancing penile health, thus men should eat it. Broccoli can boost libido by improving blood flow to the body’s organs.
Broccoli Side Effects
- Some people may get significant gas or bloating from broccoli.
- Those who have irritable bowel syndrome in particular may have digestive irritation from broccoli.
It is best consumed raw or steamed. Overcooked broccoli destroys the beneficial enzyme.
Your infant can consume broccoli starting at 6 months old as long as it is in a squashable condition.
Broccoli helps the baby grow and increases iron absorption, which helps the mother’s body produce more blood for both the mother and the child.
broccoli supports healthy gut bacteria and protects against stomach issues.
Calcium, vitamin C, and vitamin A are all found in broccoli and they all help to grow hair. Calcium strengthens the hair follicles while vitamins A and C works as a natural moisturiser and conditioner for the scalp and hair.