Low in calories, power-packed with vitamins, minerals, and fibre, ‘broccoli’ is a superfood with numerous health benefits. It belongs to a family of cruciferous vegetables and is closely related to cauliflower, cabbage, and brussel sprouts.
Types of broccoli
There are three main types of broccoli:
- Calabrese broccoli
- Sprouting broccoli
- Purple cauliflower
Nutritional value of broccoli
Broccoli is packed with vitamins, minerals, fibre and is also a great source of vitamins K and C. In addition, it also contains vitamins B1, B2, B3, B6, zinc and magnesium.
Broccoli eaten in any form, raw or cooked, is healthy. Health benefits may vary depending on the form.
A cup of raw broccoli contains the following nutritional value:
- Carbohydrates – 6 grams
- Protein – 2.5 grams
- Fibre – 2.4 grams
- Vitamin C – 135 per cent of the RDI
- Vitamin K – 116 per cent of the RDI
- Vitamin A – 11 per cent of the RDI
- Potassium – 8 per cent of the RDI
- Phosphorus – 6 per cent of the RDI
- Vitamin B9 – 14 per cent of the RDI
RDI = Reference Daily Intake
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Health benefits of broccoli
Power-packed with nutrients, minerals, and fibre
Broccoli is overloaded with numerous nutrients, minerals, and fibre. Diverse cooking techniques may influence the vegetable’s supplement organisation, however, it is a sound addition to your eating routine whether eaten in a raw or cooked form.
A bowl of broccoli contains 135 per cent of vitamin C, 116 per cent of vitamin K, and 11 per cent of vitamin A, 6 per cent of phosphorus and 8 per cent of potassium of reference daily intake (RDI). In addition, it contains 6 grams of carbs, 2.4 grams of fibre and 2.6 grams of protein.
Good source of antioxidants
It is rich in glucoraphanin, a compound that is transformed into an antioxidant called sulforaphane during the process of breakdown.
Cancer-preventive effects
It helps to protect against various types of cancer including bladder, kidney, breast, stomach, colorectal, and prostate. The vegetable comprises of numerous bioactive compounds that help to decrease the cell damage caused by various chronic diseases or infections.
Helps to regulate blood sugar level
The antioxidant properties in it help to maintain the blood sugar levels in people with diabetes. In addition, the vegetable is a rich source of fibre that helps to lower blood sugar level.
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Supports heart health
Increased LDL cholesterol and triglyceride levels are known to be significantly hazardous for the heart. Broccoli works as an aid in reducing the levels of bad cholesterol. Also, higher intake of fibre-rich foods like broccoli is directly linked to a decreased risk of developing a cardiac episode.
Helps to reduce constipation
Broccoli is power-packed with fibre and antioxidants — the two are known for their ability to support good digestive health. Bowel regularity and a good network of sound microorganisms inside your colon are two essential parts to stomach related well-being. Eating fibre-rich and cancer-preventive agent like broccoli may ensure sound gut work.
Makes bones stronger
Broccoli contains a number of nutrients that help in the formation of bones and prevent bone density loss. The nutrients in the vegetable are calcium, vitamin K, magnesium, phosphorus, iron, zinc, and vitamins A, B, and C. These nutrients play an important role in promoting bone health.
Helps to fight inflammation
The calming intensity of broccoli is attached to a decreased danger of constant illnesses. The inflammation-fighting properties, which shield cells from DNA harm, may likewise help oversee existing incendiary conditions — including type 2 diabetes, rheumatoid arthritis, provocative skin conditions, and obesity.
Helps in weight loss
Broccoli is low in calories, and hence is the best addition to a weight reduction diet. The vegetable is a decent source of fibre – it keeps you full for an extensive stretch and disheartens gorging. This could just make your way to weight reduction a hassle-free journey.
Helps to improve metabolism
The calcium and vitamin C present in broccoli help to boost metabolism. In addition, the fibre in it is also beneficial to maintain a healthy metabolism and a lot of body functions.
Provides nutritional aid for pregnant women
Broccoli is a rich source of nutrients and hence is beneficial during pregnancy. The calcium present in the vegetable helps to prevent osteoporosis, while the folate helps to get rid of neurological defects in the foetus. In addition, the fibre present in it works to prevent gestational diabetes.
Enhances semen production
Broccoli improves semen production, prompting more grounded orgasms and improved fertility. What’s more, the nutrient A present in the vegetable helps to increase the sperm count. It has additionally been found to forestall bladder malignant growth, which is multiple times more typical in males than in females.
Promotes skin health
The vitamin C present in it helps in the collagen production, ultimately working as an anti-ageing agent. The vegetable is helpful to improve skin health.
Treats hair loss
The nutrients present in broccoli take out free radicals and help make your hair thicker and healthier. Additionally, it is a rich source of nutrients, which decrease stress and in a way help to battle balding.
Raw or cooked: Healthy way to consume the vegetable
Cooking method also has an impact on the nutritional value of the vegetable. Broccoli, when boiled, loses up to 90 per cent of its nutritional value. When consumed in other forms such as steamed, roasted, or stir-fried, it maintains its nutritional value.
Fun fact
Did you know ‘broccoli’ got its name from the Italian word ‘broccolo’, meaning ‘cabbage sprout’?
As stated, broccoli is power-packed with nutritional values that enhance your health in a number of ways such as helping to maintain a healthy blood sugar level, reducing constipation, making bones stronger, improving metabolism, enhancing semen production, and promoting skin health. Including vegetables in your daily diet will help you to stay healthy and strong.
Hello Health Group does not provide medical advice, diagnosis, or treatment.
