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: 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. .
Broccoli Health Benefits: 11 Health Benefits of Broccoli
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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.Sadly, broccoli impacts the functioning of your thyroid gland, because it is goitrogen in nature.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. .
Seriously, The Best Broccoli of Your Life
This simple, yet delicious twist on one of our favorite vegetables is the perfect side dish for almost any meal.Why This Recipe Works Cooking broccoli in high heat, caramelizes the outside, creating crispness and a sweet, nutty flavor.The crisp caramelized outside of the broccoli contrasts well with the tender inside of the florets.The nuttiness of the roasted garlic and broccoli combined with the saltiness of the cheese and sour lemon is a fantastic.Avoid woody Stems this will turn out hard and chewy when cooked.Ina Garten uses 4 to 5 pounds of broccoli which I thought would be way too much for a side dish, but boy was I wrong!Toss the garlic on the broccoli and drizzle with 5 tablespoons of olive oil.For crispy results: If you want even crisper broccoli, try flipping it halfway through the roasting.For more texture, try mixing the cheese with breadcrumbs and a little olive oil and sprinkle it on top before roasting.▢ 4 garlic cloves peeled and sliced *See the notes section before starting.▢ ⅓ cup freshly grated Parmesan cheese Cook Mode Prevent your screen from going dark Instructions Preheat the oven to 400°F/200°C.Cut the larger pieces through the base of the head with a small knife, pulling the florets apart.Place the broccoli florets on a sheet pan large enough to hold them in a single layer.Toss the garlic on the broccoli and drizzle with 5 tablespoons olive oil.If you are worried about the garlic getting too dark for your liking, add at the last 5-7 minutes of cooking time coated in a little oil and scattered around the pan.If you are worried about the garlic getting too dark for your liking, add at the last 5-7 minutes of cooking time coated in a little oil and scattered around the pan.Don’t skimp on the oil (even if it seems like a lot), season well , and make sure your oven is hot before adding the broccoli.For crispy results: If you want an even crisper broccoli, try flipping it halfway through the roasting.The nutritional information found in our recipes is offered as an estimate and should not be considered a guarantee or fact.Although we do our best to provide accurate nutritional information, these figures should be considered rough estimates.Furthermore, various online calculators provide different results depending on their particular algorithms and nutrition fact sources. .
9 Health Benefits of Broccoli
A cup of cooked broccoli also supplies over 10% of the daily need for vitamins A, B6, B2, and E, as well as phosphorus, choline, manganese, copper, and potassium, and at least 5% for magnesium, zinc, iron, calcium, and selenium.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.Broccoli is a member of the cruciferous veggie family, which also includes cauliflower, kale, Brussels sprouts, cabbage, and collard greens.Some of the nutrients and natural bioactive substances in broccoli have been linked to healthy brain and nervous tissue function, plus protection against age-related cognitive decline.In addition to helping to fend off premature aging, the anti-inflammatory power of broccoli is tied to a reduced risk of chronic diseases.One recent study found that in women, a higher intake of cruciferous veggies helped lower levels of pro-inflammatory markers circulating in the blood.Research shows that naturally occurring compounds in broccoli also act like detoxifiers, meaning they help to deactivate potentially damaging chemicals or shuttle them out of the body more quickly.Protective antioxidant compounds in broccoli have been shown to counter skin damage caused by UV radiation.Cynthia Sass, MPH, RD, is Health's contributing nutrition editor, a New York Times best-selling author, and a private practice performance nutritionist who has consulted for five professional sports teams. .
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. .
The Top 8 Health Benefits of Broccoli
When it comes to cruciferous veggies, the health halo tends to glow brightest around kale and cauliflower.(Rice, pizza crust, potatoes … what hasn’t cauliflower been transformed into at this point?).While it’s true that all cruciferous vegetables are full of health benefits, it’s easy to forget about the tried-and-true ones, like broccoli.Sure, as a kid you may have pushed broccoli around on your plate or attempted to feed it to the dog under the table.But as an adult, if you’re making an effort to eat more veggies, broccoli is a great one to prioritize.Not only is this veg packed with nutritional value, but there are lots of ways to make it taste great (beyond just covering it in a blanket of cheese).Before we get into the specific health benefits, here’s a run-down of the nutrients in a one-cup serving of raw broccoli, according to the U.S. Department of Agriculture:.In addition to helping keep bones strong, Nielsen says calcium plays an important role in supporting the central nervous system.“Broccoli is a rich source of both insoluble and soluble fiber,” registered dietitian Erica Ingraham, RD, says.Both experts point out that broccoli contains vitamin C, an important nutrient for immune health.“Vitamin C is essential for many more functions in the body including cellular growth and repair, iron absorption, wound healing, as well as supporting bones, teeth, and joints,” Ingraham says.Nielsen says that another reason why broccoli helps support the immune system is that it contains vitamin K. “Research also suggests that Vitamin K is important for fostering healthy inflammatory responses in the immune system,” she says.She adds that another reason why vitamin K is important is that it acts as a coenzyme to ensure appropriate blood clotting and also plays a role in building strong bones.Ingraham says that one benefit of broccoli you might not be aware of just by looking at the nutrient breakdown is that it’s high in antioxidants, specifically one called sulforaphane.Antioxidants are important for protecting against inflammation, the root of chronic diseases and cancers.While the antioxidants in broccoli certainly support heart health, Ingraham says there’s another reason why the veg is good for your ticker: It contains potassium.Additionally, Nielsen says that another reason why broccoli is good for skin health is because of its vitamin C content.So if you want to do what you can to protect your vision well into old age, it’s worth it to regularly fill up on the cruciferous veg.Healthy Now Newsletter Get good vibes and health tips delivered right to your inbox! .