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.Broccoli also contains beta-carotene, which the body converts to vitamin A, a deficient of which is associated with night blindness.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 (Brassica oleracea) is a cruciferous vegetable related to cabbage, kale, cauliflower, and Brussels sprouts.This green veggie can be enjoyed both raw and cooked, but recent research shows that gentle steaming provides the most health benefits ( 1 , 2 ).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.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.Particularly important for pregnant women, folate is needed for normal tissue growth and cell function.Particularly important for pregnant women, folate is needed for normal tissue growth and cell function.An essential mineral, potassium is beneficial for blood pressure control and heart disease prevention.An essential mineral, iron has many important functions in your body, such as the transport of oxygen in red blood cells.One of the most abundant and extensively studied plant compounds in broccoli, sulforaphane may protect against various types of cancer.One of the most abundant and extensively studied plant compounds in broccoli, sulforaphane may protect against various types of 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.This antioxidant has numerous benefits, including lowering blood pressure in people with high levels. .

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.Today, if you're like the average American, you eat nearly 6 pounds of the stuff each year.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. .

Broccoli Health Benefits: 11 Health Benefits of Broccoli

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7 Ways To Cook Broccoli: Rated Best To Worst

And you can also eat the leaves (they are delicious when prepared like kale or Swiss chard).But you can often find other varieties, including sprouting broccoli (white and purple), at farmer’s markets and vegetable stands.This type has multiple heads and skinnier stalks (see the top photo).When buying, choose broccoli with bright, tight heads and firm stalks.Avoid broccoli with yellowing florets and dry or browning stem ends.Broccoli is on the list of vegetables grown with the fewest pesticides, called the Clean 15.If they have tough skin, peel their outer layer using a vegetable peeler.If they have tough skin, peel their outer layer using a vegetable peeler.Cooked broccoli will also last a day or two if stored covered in the refrigerator, although it might lose its crispness.And it makes a great side dish and can also be used warm or cold in salads.Line a baking sheet with parchment paper or tin foil and add the broccoli.Toss the broccoli with a tablespoon of extra virgin oil and 1/2 teaspoon of salt, and pepper, to taste.Roast until you can start to see the caramelized edges, but the broccoli is still slightly crunchy, about 20-25 minutes.Cooking broccoli in an air fryer produces a similar result to roasting it.In a bowl, toss the pieces with a tablespoon of extra virgin oil and 1/2 teaspoon salt and pepper, to taste.Add to your air fryer’s basket and cook at 375 degrees until the broccoli edges start to caramelize, about 10-12 minutes.The process of quickly submerging the broccoli into boiling water and then putting it into an ice bath to stop the cooking brightens the broccoli, seals in its nutrients, and removes any bitter taste.Remove with a slotted spoon and immediately add to the ice water to stop the cooking process.Steaming gives you bright, crisp-tender broccoli that you can eat as a side dish or use in pasta, salads, and casseroles.Tip: Toss your cooked broccoli with a little olive oil (or ghee) and salt and pepper.Fill a pot with a few inches of water and insert a steamer basket.However, there is compelling evidence that microwaving broccoli isn’t as bad as once thought.Harvard Health even recently said microwaving veggies doesn’t kill nutrients and isn’t bad (1).Still, broccoli loses a lot of flavor in the microwave so I don’t use this method.But, if you do, the key is to add very little water to the bowl (you want to steam, not boil the broccoli).Place the broccoli in a microwave-safe bowl and pour 1/4 cup of water over the top.Cover with a dinner plate (use as a top) and microwave on high for 3-4 minutes.Toss the cooked broccoli with a little olive oil (or ghee), salt, and pepper.Optional: minced garlic, fresh lemons Instructions Roasting Broccoli Preheat the oven to 425 degrees.Line a baking sheet with parchment paper or tin foil and add the broccoli.Toss the broccoli with a tablespoon of extra virgin oil, 1/2 teaspoon of salt, and pepper, to taste.Roast until you can start to see the caramelized edges, but the broccoli is still slightly crunchy, about 20-25 minutes.You can add a squeeze of lemon juice to your roasted broccoli, if desired.In a bowl, toss the pieces with a tablespoon of extra virgin oil, 1/2 teaspoon salt, and pepper, to taste.Add to your air fryer’s basket and cook at 375 degrees until the broccoli edges start to caramelize, about 10-12 minutes.Remove with a slotted spoon and immediately add to the ice water to stop the cooking process.Toss your cooked broccoli with a little olive oil (or ghee), salt, and pepper.Place the broccoli in a microwave-safe bowl and pour 1/4 cup of water over the top.Cover with a dinner plate (use as a top) and microwave on high for 3-4 minutes.Remove the plate carefully and check to ensure the broccoli is tender.Toss your cooked broccoli with a little olive oil (or ghee), salt, and pepper.Cooked broccoli will also last a day or two if stored covered in the refrigerator, although it might lose its crispness. .

Broccoli nutrition: Health risks of eating too much broccoli

But, what if we tell you that your beloved broccoli could be causing you more harm than good, especially if you’re consuming it on a daily basis.This chemical interferes with iodine in your body, due to which your thyroid gland enlarges and leads to goitre.This compound is very dangerous because it leads to hyperthyroidism, and due to which, you experience problems like weight gain, fatigue, hair loss, and a bloated face”, informs dietician and clinical nutritionist, Anshika Srivastava.Moreover, broccoli belongs to the cruciferous family, just like kale and cabbage, and leads to gastric issues as well as bloating in some people.“Another reason that one must avoid eating too much broccoli is that it can give you issues with your bowel movement. .

Your Super Guide About How to Store Broccoli

Once called “Italian asparagus”, this green vegetable, with its distinctive look, taste, and texture, boasts many beneficial properties.So, you should definitely learn how to store broccoli appropriately to ensure it stays fresh for as long as possible.Storing it at room temperature means it will quickly turn yellow and go bad.For this, you’ll need to wrap fresh broccoli loosely in a damp paper towel instead of a sealed container or plastic bag.When it comes to storing cooked broccoli, make sure you have either aluminum foil or plastic wrap to cover up the vegetable before refrigerating it.Frozen broccoli prepared and stored in this way can be added directly into a dish while cooking.This is because the freezing process destroys the vegetable’s cell structure, meaning it’ll be mushy once it’s thawed.If broccoli florets have changed from its typical dark green into a yellowish color, this means that it has started to spoil.What’s more, you can see brown moldy spots on the broccoli head, meaning it needs to be thrown out.When broccoli turns yellow, it is a reliable sign of age or improper storage.When its color changes, the vegetable loses its crispness and will start to wilt.When storing it in the fridge, be sure your head of broccoli is wrapped in damp paper towel and is placed in the produce drawer.Doing so will prevent excess moisture, ensuring that broccoli will not go moldy and inedible afterward.Broccoli stems may not be the more aesthetically pleasing part of the vegetable, but they contain a lot of vitamins and nutrients that are essential for the human body.Yellowing happens due to chlorophyll breaking down which is triggered by ethylene produced as the vegetable begins to go bad.Yellowing, water loss, and off-odors are obvious signs of its spoilage, meaning it has lost its nutrients and is not fit for consumption. .

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