It’s closely related to cabbage, Brussels sprouts, kale and cauliflower — all edible plants collectively referred to as cruciferous vegetables. .
The health benefits of broccoli
It belongs to the brassica family, along with cauliflower, cabbage and kale, and can be eaten raw or cooked.A study by Nutrition Research found that consuming steamed broccoli regularly lowers the risk of cardiovascular disease by reducing the total amount of cholesterol in the body.Broccoli contains the carotenoids, lutein and zeaxanthin that, in 2003 and 2006 studies, were linked to a decreased risk of age-related eye disorders, such as cataract and macular degeneration.I3C has also shown promise as a means of lessening the risk of oestrogen induced breast and reproductive cancers in both men and women, although more studies are needed in this area.Brassicas, like broccoli, appear to influence oestrogen metabolism potentially shifting it to a more favourable composition.Being rich in sulphur, brassicas like broccoli may support gut health, and as a result improve your defence against infection.As a potent antioxidant, glutathione works throughout the body protecting cells from inflammatory damage.However, it’s worth bearing in mind that you would need to eat a reasonable amount and on a consistent basis for this to be an issue.Broccoli is a high-fibre food, which for most of us is highly beneficial – it supports the digestive process and provides a fuel source for the healthy bacteria which reside in our gut.If you are on blood thinning medication such as warfarin, your GP or dietitian may suggest you monitor the vitamin K foods, like broccoli, in your diet to ensure you eat similar amounts consistently.Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector.Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food.All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. .
Broccoli 101: Nutrition Facts and Health Benefits
Broccoli is high in many nutrients, including fiber, vitamin C, vitamin K, iron, and potassium.Nutrition facts Raw broccoli contains almost 90% water, 7% carbs, 3% protein, and almost no fat.2.4 grams Fat: 0.4 grams Carbs Broccoli’s carbs mainly consist of fiber and sugars.SUMMARY Broccoli is low in digestible carbs but provides a decent amount of fiber, which promotes gut health and may reduce your risk of various diseases.However, because of its high water content, 1 cup (91 grams) of broccoli only provides 3 grams of protein.Broccoli contains high amounts of vitamin K1, which is important for blood clotting and may promote bone health.Broccoli contains high amounts of vitamin K1, which is important for blood clotting and may promote bone health.SUMMARY Broccoli is high in many vitamins and minerals, including folate, potassium, manganese, iron, and vitamins C and K1.Other plant compounds Broccoli is rich in various antioxidants and plant compounds, which contribute to its health benefits.A unique nutrient found in cruciferous vegetables, this compound may help fight cancer.A unique nutrient found in cruciferous vegetables, this compound may help fight cancer.An antioxidant with many benefits for health, this compound may protect against heart disease, cancer, inflammation, and allergies.An antioxidant with many benefits for health, this compound may protect against heart disease, cancer, inflammation, and allergies.SUMMARY Broccoli is high in many plant compounds that have been associated with health benefits. .
Broccoli: Health benefits, nutrition, and tips
In this article, learn more about the nutritional content of broccoli, some possible health benefits, and some tips for cooking and serving it.It is low in calories but contains a wealth of nutrients and antioxidants that support many aspects of human health.The body produces molecules called free radicals during natural processes such as metabolism, and environmental stresses add to these.Cruciferous vegetables contain a range of antioxidants, which may help prevent the type of cell damage that leads to cancer.Some scientists have suggested that cruciferous vegetables such as broccoli may play a role in “green chemoprevention,” in which people use either the whole plant or extracts from it to help prevent cancer.Cauliflower, Brussels sprouts, kale, turnips, cabbage, arugula, broccolini, daikon, kohlrabi, and watercress may all have similar properties.Vitamin K has a role in blood coagulation, but some experts have also suggested that it may help prevent or treat osteoporosis.It supports the immune system and may help prevent cancer, cardiovascular disease (CVD), cataracts, and anemia.As an antioxidant, vitamin C can also help prevent skin damage, including wrinkling due to aging.Dietary fiber can help promote regularity, prevent constipation, maintain a healthy digestive tract, and lower the risk of colon cancer.Inflammation can be a sign of a passing infection, but it can also occur with chronic autoimmune conditions such as arthritis and type 1 diabetes.Scientists found that the antioxidant effect of sulforaphane in broccoli helped reduce inflammation markers in laboratory tests.Research from 2017 suggested that eating broccoli may help people with type 2 diabetes manage their blood sugar levels.A 2018 population study demonstrated that older women whose diets were rich in cruciferous vegetables had a lower risk of atherosclerosis.The American Heart Association (AHA) recommend increasing the intake of potassium while adding less sodium to food. .
Broccoli: Nutrition, Health Benefits, & How to Prepare
It was bred by farmers over time to be the crunchy, green vegetable we know today -- and it's loaded with healthy nutrients.Broccoli dates to the Roman Empire, where it grew in the Mediterranean region.You need this antioxidant to protect your cells from damage and promote healing throughout your body.Health Benefits On top of all the vitamins and minerals it contains, broccoli is chock full of many natural chemicals that scientists are still learning about.Chief among these is a sulfur compound called sulforaphane, which may help with certain health conditions.If you have type 2 diabetes and obesity, you may notice a bigger improvement in blood sugar than other people would.Sulforaphane and other natural compounds in broccoli might stop cancer cells from forming in your body. .
9 Health Benefits of Broccoli
One cup cooked provides nearly 250% of the daily target for vitamin K, which helps blood clot and is needed for bone health.That same size portion also provides 135% of the daily goal for immune- and collagen-supporting vitamin C, over 50% of the target for chromium, a mineral that supports energy metabolism and blood sugar regulation, and over 40% for folate, a vitamin linked to memory and mood.The 2-3 grams of fiber per cup of raw broccoli supports good digestive health and feeds beneficial bacteria in the gut tied to anti-inflammation, immunity, and mood.The fiber and water combo boosts feelings of fullness to support healthy weight management.And the fiber helps support blood sugar and insulin regulation for steady, even energy.It's linked to brain health.Broccoli is unique in that it contains several nutrients essential for bone formation and the prevention of bone density loss.The inflammation fighting compounds, which protect cells from DNA damage, may also help manage existing inflammatory conditions—including type 2 diabetes, rheumatoid arthritis, inflammatory skin conditions, bowel disease, and obesity.Blend raw or frozen broccoli into smoothies, add finely chopped or pureed broccoli into baked goods, homemade pesto, and other sauces. .
Broccoli Health Benefits: 11 Health Benefits of Broccoli
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Broccoli Sprouts: Health Benefits, Nutrients, Serving Suggestions
Broccoli sprouts and their extracts have also shown promise at treating or preventing a number of health issues.Many studies over the years have confirmed that eating cruciferous vegetables (like broccoli, cauliflower, kale, and cabbage) raw or lightly cooked can protect against a number of cancers.Researchers have found that sulforaphane may help reduce levels of a compound called glutamate, which has been linked to disorders like depression and schizophrenia.Though the research isn’t conclusive, there is evidence that the sulforaphane in broccoli sprouts may help people with mental health problems manage their symptoms and lower their doses of traditional medicines. .
Broccoli Nutrition Facts and Health Benefits
It's a type of flower and has a thick, central stalk with grayish-green leaves and green florets (there are some purple varieties).Broccoli is considered to be one of the most nutritious vegetables and, when cooked properly, it can really be a delicious addition to any meal plan.More than a third of the carbohydrates found in broccoli come from fiber (2.4 grams), making it a filling, heart-healthy food choice.Broccoli is a low GI food, which means that it has a minimal effect on blood sugar levels.At only 31 calories a cup, broccoli is a popular addition to the plates of those looking to lose weight.Fiber, the indigestible part of carbohydrate, can help to reduce cholesterol, promote bowel health, regulate blood sugars, and aid in weight loss.Studies have shown that eating a fiber-rich diet is associated with a lower risk for type 2 diabetes.According to one study of 99,826 women, those with the highest fiber intake had the lowest risk of diabetes.Study authors attribute this health benefit to the fact that foods with fiber take more time to consume and provide greater satiety..Other studies have shown that broccoli sprouts may improve insulin resistance in patients with type 2 diabetes..In these studies, broccoli, Brussels sprouts, cabbage, and cauliflower were the most common vegetables grouped as cruciferous vegetables..This may be one of many reasons that the American Heart Association includes broccoli in their healthy eating pattern that emphasizes vegetables, fruits, and whole grains..Some studies suggest that eating higher amounts of cruciferous vegetables like broccoli, cabbage, cauliflower, Brussels sprouts, and kale can reduce the risk of certain types of cancer, including prostate, lung, and breast cancer. In addition, diets that are higher in fiber are associated with a decreased risk of colon cancer..Antioxidants help to fight off free radicals that cause cell damage that can result in inflammation and disease. .Broccoli food allergies are very rare, but isolated cases have been reported. There have been reports of food-pollen syndrome if you have hay fever due to mugwort pollen.Broccoli, cabbage, and related vegetables have proteins similar to those in mugwort pollen and can cause a reaction when you eat them.Broccoli heads, or the florets at the top, and the attached stem are the edible parts of the plant.Placing a piece of bread into the bottom of the pot when cooking is said to help absorb odors.Broccoli can be eaten raw, as crudite or slaw, or can be prepared using a variety of cooking methods.Avoid overcooking, as it will not only make it less visually appealing but will reduce the availability of vitamins and minerals. .
What Are the Nutritional Benefits of Broccoli? Nutrition Facts, Side
Broccoli is low in calories and a rich source of vitamin C, antioxidants, and other essential nutrients, which offers the following 9 health benefits.Broccoli (Brassica oleracea) is a cruciferous vegetable, belonging to the kale, cauliflower, Brussels sprouts, bok choy, cabbage, collard greens, rutabaga, and turnip family. .