Health Benefits Of Broccoli. Broccoli is one of the most well-known and loved vegetables in America. It’s enjoyed throughout the world as a versatile, healthy food that can be prepared in many different ways.
It has been reported to aid in weight loss and reduce the risk of cancer. Plus, it tastes delicious!
So why not eat more broccoli? It may be because we are not. One study found that only about 20% of people were able to identify all five major flavour compounds in cooked broccoli.
The way to improve upon this is by eating raw or very briefly boiled broccoli. So try some recipes like Roasted Brussels Sprouts with Bacon or Grilled Portobello Mushrooms with Broiled Cheese and Broccoli.
Health Benefits Of Broccoli
Boosts eye health
Broccoli is one of the most well-known vegetables in the world. It’s also one of the top nutritional foods, thanks to its high content of several important vitamins and minerals such as vitamins A, C, K, iron, and zinc.
Many people praise broccoli for its healthy properties, but few know how much it can help prevent eyesight loss. That’s because broccoli contains lutein and zeaxanthin, two carotenoids that work together to promote good vision.
You may have heard of these compounds before. They are found in many fruits and veggies, including lots of different colours of broccoli.
Research shows that eating at least 2 ½ cups (one cup = about 250 grams) of cooked broccoli every day boosts your body’s supply of both lutein and zeaxanthin.
That’s enough to achieve adequate levels needed for eye health. And although not all researchers agree, some studies suggest that higher intakes of lutein and zeaxanthin may reduce the risk of age-related macular degeneration (AMD), which is the leading cause of blindness in older adults.
What is AMD?
AMD happens when parts of the retina stop working properly, making fine detail vision difficult or impossible.
There are two main types of AMD.
A good source of vitamin K
Broccoli is one of the most well-known vegetables in the world. It’s delicious, it’s relatively inexpensive, and it can be either raw or cooked. However, what people don’t realize is that broccoli isn’t actually a colour!
Broccoli comes in many different colours including green, purple, yellow, and white. The most famous type of broccoli is probably the thick, rounded stalks with dark lines known as ribs.
But did you know that there are some incredible health benefits to eating broccoli even though it doesn’t look like much?
Vitamin K is an important nutrient that helps your body use calcium to build strong bones. It also aids in blood clotting which means it may help prevent cardiovascular diseases such as atherosclerosis.
This powerful antioxidant also plays a role in cell growth and immune function. Consuming enough vitamin k will bring about the right amount of vitamin k in your body.
Luckily for all those bone-building and anti-inflammatory vegans out there, broccoli is a great source of this essential nutritional compound.
A good source of vitamin C
Broccoli is one of the most well-known vegetables in the world. It’s also a rich source of vitamins K, B6, and B5 as well as minerals such as calcium, magnesium, iron, and zinc.
It’s no wonder people love broccoli!
People have been eating it for years, but more recently researchers have noticed some interesting health benefits associated with this green vegetable. These include potential benefits related to cardiovascular disease, cancer prevention, and immune function.
However, before you add broccoli to your diet, make sure to discuss any potential limitations with your doctor first. Some individuals may be allergic or intolerant to certain components of the plant.
I will now go into greater detail about the many ways that broccoli can help improve your overall health.
A good source of folate
Like most vegetables, broccoli is rich in many vitamins and minerals important for health. Folate is one such nutrient found in significant amounts in 1/2 cup (100 grams) of chopped broccoli.
Folate helps to prevent birth defects by acting as a natural antioxidant that works with other nutrients to help create healthy cells.
It also aids in DNA synthesis or the process of copying new genes so that growth can occur. Because it plays a role in creating red blood cells, eating enough broccoli can increase your haemoglobin levels, which improves overall blood colour.
Increased haemoglobins mean more efficient oxygen transport in your body. More efficient oxygen transport can improve athletic performance because you are able to use exercise for longer before becoming tired.
However, there is no clear evidence that higher haemoglobin levels affect how well people perform sports beyond the already-known effect of eating enough nutrition.
Furthermore, although some studies have linked high folate intake with improved race times while running, this research was not consistent.
A good source of manganese
Manganese is an essential mineral that helps keep your bones strong. You’re probably already aware that broccoli is one of the top vegetables to eat for health, but did you know it contains enough manganese to be considered a significant nutrient?
Broccoli florets are a great source of manganese — about two ounces (7 grams) of chopped cooked broccoli contain more than half a cup (100 mL) of the mineral.
But don’t forget to sprinkle some cheese on that broccoli! The calcium in cheese can boost the absorption of manganese.
A good source of dietary fibre
Broccoli is one of the most well-known vegetables in the world. It’s also a rich source of vitamin K, folate, thiamin, riboflavin, niacin, zinc, and copper.
But did you know that broccoli can help keep your heart healthy? Recent studies show that some phytochemicals in broccoli may reduce blood pressure and prevent atherosclerosis (the buildup of cholesterol in the arteries).
A review of 5 randomized controlled trials found that eating 1 to 2 cups of cooked broccoli per day reduced LDL or “bad” cholesterol by 4% and total cholesterol by 3%.
Another study conducted over 6 months involved 20 people with a high risk for cardiovascular disease. Participants were randomly assigned to have either 1 cup of raw chopped broccoli twice a week or a placebo food item (both items were similar in appearance and texture).
The researchers found that those who ate broccoli had lower levels of inflammatory markers than those given the control item. These include substances such as cytokines and nitric oxide that are involved in inflammation.
So, whether it helps reduce bad cholesterol, decrease inflammation, or both, broccoli can be an important part of your healthy diet.
A good source of vitamin B6
Many people praise broccoli for its health benefits, but most of them are not true. Broccoli may help lower cholesterol, aid in weight loss, and supply you with some vitamins and minerals, but it is falsely promoted as a heart-healthy vegetable.
Broccoli has gotten a bad reputation due to misleading advertisements and media coverage. Most of these ads claim that eating one serving per week will prevent cancer or improve your overall health.
However, both of those claims are false. Broccoli can be a nutritious food option, but it does not make up for poor nutrition elsewhere in your diet.
It is important to emphasize that nutritional quality is much more important than how many times a product contains vegetables.
This article will discuss all of the possible health benefits of broccoli, but first, let us look at what makes broccoli special.
A good source of vitamin A
Like most vegetables, broccoli is a great source of vitamins and minerals such as vitamin A, potassium, magnesium, and zinc.
Vitamin A helps keep your skin healthy by acting as a natural light filter that protects you from ultraviolet (UV) rays in sunlight.
It also aids digestion, bone development, and reproduction. The only food sources of active retinol are carrots, spinach, peas, and broccoli.
However, it’s important to note that too much vitamin A can be harmful. Too much can cause blindness or even death.
Fortunately, 1 cup of cooked broccoli supplies about 2% of the DV for this nutrient. Consuming 6–8 cups per week is an excellent way to meet the recommendations.
Research suggests that higher intakes may reduce the risk of some types of cancer, including those of the mouth, pharynx, larynx, oesophagus, stomach, colon, rectum, liver, kidney, and pancreas.
But like any other nutritional supplement, studies have not consistently shown that more broccoli means better health. Some research even indicates that high doses of beta-carotene may increase the incidence of lung, bladder, and breast cancers.