Broccoli is the green vegetable and it belongs to Brassica oleracea, a plant species. It is a superfood that lows in calories and packed with nutrients and antioxidants. Broccoli benefits for you in many ways that we have discussed below.
There are thee types of broccoli:
- Sprouting broccoli
- Calabrese broccoli
- Purple cauliflower
One cup or 91 grams of raw broccoli packed(1) with:
|Vitamin C||135% of the RDI|
|Vitamin K||116% of the RDI|
|Vitamin A||11% of the RDI|
|Potassium||8% of the RDI|
|Vitamin B9 (Folate)||14% of the RDI|
|Selenium||3% of the RDI|
|Phosphorus||6% of the RDI|
1. Broccoli is high in fiber
The cup of raw broccoli has 12 grams of fiber that support healthy digestion and it feeds beneficial bacteria in a gut that helps for immunity, mood, and anti-inflammation. It also contains a water source. The combination of water and fiber helps for health management. The fiber content regulates insulin and supports blood sugar.
Read: Vitamin C Foods
2. Support Heart Health
Heart disease is common in women an women in the United States. Studies say that taking cruciferous vegetables include broccoli benefits for health and reduce the risk of heart disease.
3. Prevent Cancer
Broccoli belongs to the cruciferous vegetable family, which also includes brussels sprouts, cauliflower, cabbage, collard greens, and kale contain the compound that helps to eliminate cancer(1).
Studies found by eating cruciferous vegetables may protect from certain types of cancer like:
However, there is more research that needs to determine the relationship between cancer prevention and cruciferous vegetables.
Read: Cranberry Juice Benefits
4. Improve Brain Health
Broccoli contains enough nutrients and natural bioactive compounds support brain health, nervous tissue function, and slow mental or cognitive decline.
5. Reduced Inflammation
Broccoli benefits for reduce inflammation with its natural bioactive compounds. Studie found that kaempferol, a flavonoid in broccoli, acts as a strong anti-inflammatory compound in both animal and test-tube studies(8), (9).
Read: Benefits of Blueberries
6. Antioxidant Protection
Broccoli has the antioxidant protection compound that helps to prevent skin damage caused by UV radiation(10). The veg’s zeaxanthin and lutein protect the eye lens and retina.
7. Broccoli for Healthy Bones
The broccoli benefits for healthy and strong bones. The nutrition contains in broccoli prevent bone-related disorder nad support healthy bones.
The calcium and vitamin K contain in broccoli helps for healthy and strong bones(11), (12), (13). It also contains zinc, phosphorus, vitamin A and C, which are essential for strong and healthy bones(14).
8. Natural Detox
The research found that broccoli benefits for body detox. The natural compounds act as natural detoxifiers(15).
How Much Broccoli to Eat
You may ask how much to eat to get broccoli benefits?
If you are a veggie-lover you may think to consume in large amounts. You no need to consume large amounts to enjoy broccoli benefits. Especially about the need to confuse 2.5 cups of cooked vegetables for good health. If you take 1 cup of broccoli in a day is nearly halfway recommend daily vegetable intake in adults.
If you’re using any blood thinner medication then take a doctor’s advice before eating broccoli. The vitamin K present in the broccoli helps for blood clots. If you taking a blood thinner like warfarin, the broccoli may reduce its effectiveness(16). If your doctor says you can eat broccoli then know how much to eat for good health.
By eating broccoli you get various health benefits. There no single foods or vegetables for good health. You have to add healthy foods and vegetables in your diet for good health and disease prevention.