14 Health Benefits Of Eating Broccoli

Broccoli is a green vegetable that looks like a miniature tree. It contains a whole palette of nutrients. It is rich in vitamins, minerals, fiber and antioxidants. Here are the top 14 health benefits of eating broccoli.

Broccoli can be eaten cooked or raw - both of which are completely healthy. Various cooking methods, such as cooking, frying, steaming and microwave cooking, affect the nutritional composition of vegetables, in particular reducing the content of vitamin C. Steaming is the most gentle way of processing. However, raw or cooked, broccoli is an excellent source of vitamin C. Only half a cup (78 grams) of cooked broccoli provides 84% ​​of the reference daily intake of the vitamin - more than half an orange.

Antioxidants are molecules that prevent or neutralize oxidation processes caused by free radicals. The main property of these substances is to destroy free radicals in our body, such as heavy metals and toxins, and to protect us from many diseases. The antioxidants contained in broccoli, such as ascorbic acid (vitamin C), are one of those beneficial substances that improve our immune defenses.

Broccoli has high levels of glucoraphanin. It is a compound that is converted into a powerful antioxidant called sulforaphane during digestion. According to research, sulforaphane has many health benefits: it lowers blood sugar, cholesterol levels, oxidative stress and the development of chronic diseases. More research is needed to make its role in the human body completely clear.

Broccoli contains the antioxidants lutein and zeaxanthin, which can prevent oxidative stress and cell damage to the eyes.

Broccoli contains various bioactive compounds that have been shown to reduce inflammation in the tissues of the human body. Kaempferol, a flavonoid in broccoli, has a powerful anti-inflammatory effect. Studies among smokers also reveal that eating broccoli significantly reduces inflammation.

Cruciferous vegetables, such as broccoli, contain various bioactive compounds that can reduce cell damage caused by certain chronic diseases. Many studies show that eating cruciferous vegetables can protect against some cancers, such as breast, prostate, stomach, kidney or bladder cancers. Although these data are encouraging, they are not sufficient to make a definitive statement about the role of broccoli in cancer prevention.

Eating broccoli can improve blood sugar control in people with diabetes. A study in people with type 2 diabetes found a significant reduction in insulin resistance when eating broccoli sprouts every day for a month.

Broccoli is a very good source of dietary fiber (fiber). Studies show that high fiber intake is associated with lower blood sugar levels and better control of diabetes.

Elevated levels of bad LDL-cholesterol and triglycerides are known to be major risk factors for heart disease. Studies show that broccoli can maintain heart health. The specific antioxidants it contains reduce the risk of heart attack.

A study found a significant reduction in triglycerides and bad cholesterol in people taking a broccoli sprout supplement.

Broccoli is rich in fiber and antioxidants, which improve the functions of the intestines and digestive system.

A study of 960 older people found that one serving of dark green vegetables a day, such as broccoli, can help reduce the mental decline associated with aging.

The aging process is largely due to oxidative stress and decreased metabolic function over time. Although aging is an inevitable natural process, a quality diet is considered a major factor in the development of diseases with age.

Sulforaphane in broccoli slows down the biochemical aging process, studies show.

The human immune system is complex and needs a lot of nutrients to function properly. Vitamin C is probably the most important vitamin for this. Usually, when we hear vitamin C, we think of oranges or lemons, but broccoli is definitely one of the vegetables that is a very good source of it. Half a cup (78 grams) of cooked broccoli contains 84% ​​of the daily dose of vitamin C that we should take.

Studies show that vitamin C plays an important role in the prevention and treatment of many diseases. Daily intake of 100-200 milligrams of it is enough to prevent many infections.

Calcium and vitamin C, which are contained in broccoli, are associated with a reduced risk of periodontitis. Studies show that sulforaphane in broccoli can reduce the risk of oral cancer.

It is said that eating raw broccoli can help remove plaque and whiten teeth.

Broccoli is a good source of vitamin K and calcium, which are vital for maintaining healthy bones and joints. They also contain the important trace elements phosphorus, zinc and vitamin A.

During pregnancy, the body needs a lot of nutrients to support both the baby and the mother. Broccoli is a good source of B vitamins, namely B9, also known as folate, which is important for the development of the brain and spinal cord of the fetus.

Studies show that the bioactive compounds in broccoli can protect against damage from ultraviolet radiation, preventing skin cancer.

One of the many healthy foods that can improve our health is broccoli. In combination with a balanced diet and the inclusion of more vegetables and fruits in our menu, we will achieve the dream figure faster.