A green plant from the cabbage family, broccoli is a superfood. It is one of the healthiest cruciferous vegetables, whose large flowering head is often eaten for its nutritional properties. It is often consumed boiled or steamed, but can also be eaten raw.
Is Broccoli Good For You?
Of course, it is! This vegetable is extremely rich in vitamin C (has twice the amount as in orange), calcium (contains as much as in whole milk), and selenium (nutrient important for preventing cancer).
Eating broccoli also detoxifies your body after exposure to food or airborne carcinogens and other oxidants. This activity can be attributed to sulforaphane, an important phytochemical in broccoli. In fact, one study proved that ingesting cruciferous veggies like broccoli can protect cells from DNA damage.
There are many other reasons broccoli can be amazing for you (which we will discuss in detail in a little while). But before that, let’s get into a bit of history
Any Interesting Facts About Broccoli?
Broccoli gets its name from the Italian word “broccalo”, which means “cabbage sprout”.
The most common type of broccoli is Calabrese broccoli – named after Calabria (Italy), its place of origin.
If you want to eliminate the smell of broccoli, you can add a slice of bread to the pot.
California produces almost all of the broccoli consumed in the United States.
And though available all year round, the vegetable is most nutritious from October to May.
The American sign language has no sign for broccoli. You only have to spell it out.
Broccoli was brought to America by Thomas Jefferson. In fact, in 1767, he imported the seeds from Italy and planted them in his own garden
One cup of broccoli (cooked) has the following important nutrients:
100 mcg of vitamin K (270% DV)
101 mg of vitamin C (168% DV)
120 mg of vitamin A (48% DV)
165 mcg of folate (42% DV)
4 mg each of vitamin B6 and manganese (16% DV)
457 mg of potassium (14% DV)
105 mg of phosphorus (10% DV)
33 mg of magnesium (8% DV)
62 mg of calcium (6% DV)
And one stalk of broccoli contains just about 45 calories.
And now, let’s head to the benefits of Broccoli
What Are The Health Benefits Of Broccoli?
The antioxidants in broccoli play a major role in preventing inflammatory diseases like cancer and diabetes. Broccoli also improves liver health and aids body detoxification. Find out about the potential benefits of Broccoli for your overall health.
1. Helps Prevent Cancer
The National Cancer Institute has spoken about the link between cruciferous vegetables (especially broccoli) and cancer in great detail. These vegetables contain glucosinolates, chemicals that have sulfur. During cooking, chewing, and digestion, these glucosinolates are broken down to form biologically active compounds – one of them being indole-3-carbinol, a compound with potent anticancer properties (1).
And yes, there is research that broccoli and other cruciferous vegetables can help prevent various forms of cancer – notably, cancers of the prostate, lungs, breast, and colon.
Another compound in broccoli bagging the credit for cancer prevention is sulforaphane, or naturally occurring organic sulfur. Sulforaphane supports normal cell function and division and even promotes apoptosis (programmed cell death) in cancer cells. Research says that just 3 servings of broccoli a week can cut cancer risk by 60 percent.
Broccoli also contains decent amounts of fiber, which enhances immunity and fights inflammatory diseases like cancer
2. Detoxifies Your Body
Often called the dynamic trio, glucoraphanin, gluconasturtiin, and glucobrassicin in broccoli neutralize and eliminate the unwanted chemicals from your body.
3. Improves Bone And Teeth Health
Do you have bone issues or know anyone who does? Well, we can understand what a pain it can be. You can’t just move around. And that’s terrible. But you sure might find some solace in broccoli. Being an excellent source of vitamin K, calcium, potassium, and magnesium – broccoli plays a role in maintaining bone mineral density (it contains good levels of iron too).
4. Promotes Heart Health
Broccoli keeps the blood vessels strong, which is one of the ways it improves heart health. The sulforaphane in the vegetable can prevent and even reverse damage to blood vessel linings caused by chronic sugar issues.
5. Might Promote Weight Loss
Broccoli is low in calories, and hence can be an ideal addition to a weight loss diet. And yes, broccoli is a good source of fiber – it keeps you full for a long period and discourages binging. This could simply make your path to weight loss a little smoother.
6. Improves Brain Health
The two crucial nutrients in broccoli that improve brain health are vitamin K and choline. While the former enhances cognitive abilities, the latter improves memory. And more importantly, broccoli contains a decent amount of folic acid that helps prevent Alzheimer’s and depression
7. Improves Metabolism
The calcium and vitamin C in broccoli, together, can boost metabolism. And the fiber in broccoli increases TEF (also called the Thermic Effect of Food, or your metabolic rate after eating).
The fiber in broccoli is also responsible for healthy metabolism and maintenance of the major body functions
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8. Boosts Immunity
The number one reason broccoli works best for the immune system is its vitamin C content. And studies have found that broccoli can also boost the aging immune system. The sulforaphane in the vegetable interacts with Nrf2, a protein that regulates the body’s overall antioxidant response. This protein can switch on hundreds of antioxidant and rejuvenating enzymes and genes
9. Improves Men’s Sexual Health
Men need to thank the folate here. According to a Spanish study, an increased intake of folate can enhance semen production, leading to stronger orgasms and improved fertility. And the vitamin A in this veggie can enhance the sperm count.
What Are The Benefits Of Broccoli For Skin?
The same antioxidants improve skin health and help slow down aging. Vitamin C in the vegetable aids collagen production, ultimately making the skin look younger.
10. Promotes Skin Health
Broccoli contains a substance called glucoraphanin that gets converted into sulforaphane, aiding skin repair and resulting in healthy skin. Thus, eating broccoli renews your skin more quickly and gives your complexion a beautiful natural glow.
11. Helps Slow Down Aging
One compound in broccoli, called nicotinamide mononucleotide (NMN), has been found to offer anti-aging benefits of Broccoli. NMN produces another compound important for energy metabolism – this compound fuels energy in our bodies, potentially eliminating some of the signs associated with aging .
And the vitamin C in the veggie fights free radicals that otherwise tend to speed up the aging process. Vitamin C also contributes to collagen production, which improves skin elasticity and reduces wrinkles.
Broccoli is often considered better than sunscreen in protecting the skin against skin cancer. In fact, you could smear broccoli extract over your skin before bath. The sulforaphane in it works wonders on your skin.
What About Broccoli Benefits Of Broccoli For Hair?
The B vitamins and vitamin C make your hair stronger and strengthen the hair follicles. Vitamin C also combats free radicals that otherwise cause hair loss.
12. Improves Hair Health
Dark green vegetables like broccoli are loaded with vitamins A and C that help produce sebum – a natural scalp oil that keeps the hair conditioned.
13. Treats Hair Loss
The vitamin C in this wonder veggie eliminates free radicals and helps make your hair thicker and healthier. It also is a good source of B vitamins, which reduce stress and in a way combat hair loss
