Broccoli is a green vegetable that resembles a miniature tree. It is closely related to cabbage, cauliflower, kale, and Brussels sprouts. Broccoli is considered a nutritional powerhouse full of vitamins, minerals, fibre, and antioxidants. It has several health benefits. It is an even better source of vitamin C than oranges and other citrus fruits.
Nutritional Value of Broccoli:
100 grams of broccoli is a wonderful source of vitamin C, vitamin A, vitamin K, vitamin B9, fibre, protein, carbohydrates, potassium phosphorous, and selenium. Different ways of preparing broccoli have different nutritional values. Therefore, many people consider eating broccoli raw to get maximum benefits. Steaming broccoli is considered the next best method of preparation. However, stir-frying, microwaving, boiling, and roasting the vegetable particularly reduces its vitamin C content.
Health Benefits of Broccoli:
Reduces cholesterol- Broccoli is packed with soluble fibre that draws cholesterol out of our body. The soluble fibre present in broccoli binds with bile acids in the digestive tract, which helps remove cholesterol from our body easier.
Controls blood sugar levels- Broccoli is considered an anti-diabetic vegetable as it decreases oxidative stress from the cells and helps repair cells. Some studies suggest that broccoli helps increase insulin secretion and helps bring down blood glucose levels as it is rich in soluble fibre that takes a long time to digest and provides energy.
Good for heart health- Nutritionists and dieticians recommend eating steamed broccoli regularly as it helps lower the risk of cardiovascular disease by reducing blood sugar levels and cholesterol in the body. It also contains antioxidants, such as sulforaphane, which neutralize cell damage caused by free radicals and leads to reduced inflammation of arteries. The fatty acids, fibre, and vitamins present in broccoli also help regulate blood pressure in the body.
Promotes healthy skin- Broccoli is a powerhouse of antioxidants and nutrients, such as vitamins C, A, and K, copper, and zinc, which are essential for promoting healthy skin. Vitamin C helps the skin look younger as it increases its elasticity by promoting the production of collagen in the skin and protecting it from sun damage. The antioxidants present in broccoli remove free radicals responsible for ageing from the cells and helps keeps the natural glow of our skin. Regular consumption of steamed broccoli helps reduce fine lines, wrinkles, acne, and even pigmentation.
Broccoli promotes healthy digestion- Broccoli is rich in fibre, antioxidants, and nutrients that support healthy bowel function and digestive health. This is because the soluble fibre present in broccoli promotes the growth of healthy bacteria in our colon which regulates our bowel.
Boosts the immune system- Broccoli has an extremely rich vitamin C which is a nutrient that is essential for proper immune function. Adequate vitamin C intake helps prevent various diseases and can even treat some.
Supports oral and dental health- Broccoli’s high calcium and vitamin C content are associated with a decreased risk of periodontal disease. Eating raw broccoli can even help manually remove plaque from our teeth.
Good for eye health- Studies indicate that eating broccoli is linked with promoting eye health. This is because broccoli contains beta carotene, lutein, and zeaxanthin, which decreases the risk of age-related eye disorders, such as macular degeneration and cataract. They even help the body convert vitamin A, which reduces the risk of night blindness.
Promotes a healthy pregnancy- Broccoli is constantly recommended to pregnant women and lactating mothers as broccoli contains a variety of B-complex vitamins and vitamins C, A, and K, which positively affects the baby’s growth and development. It also promotes the cognitive development of the baby.
