Broccoli is a delicious vegetable that is in increasing demand day by day. It belongs to the Brassica family, which also includes dark greens such as cabbage and cauliflower. You can eat broccoli like salad, fry, curry, and soup, etc. Also, it is available in the market throughout the year. The flowers and stalks are used for food, while the leaves are bitter.
It contains enough nutrients like vitamins A and C, folic acid, fiber, calcium, potassium, and magnesium, which are very good for your health. Besides, it contains phytochemicals and antioxidants that help fight disease and infections in the body.
1. Broccoli saves from cancer
According to many studies, It helps prevent cancer. According to researchers at the Linus Pauling Institute at Oregon State University, the sulfur often compounds in it helps prevent the growth of cancer.
Another study conducted at Johns Hopkins University can prevent tumor growth by up to 60 percent and help reduce tumor size by 75 percent.
It can mainly prevent the development of breast, cervical, uterine, prostate, and skin cancers. Everyone should eat at least one and a half or two cups of broccoli a week. If Men want to reduce the risk of prostate cancer, they should eat four servings per week.
2. It lowers high blood pressure
According to research by researchers at the OHSU School of Medicine, broccoli helps control blood pressure. It contains an organic sulfur compound (Sulforaphane) that plays an essential role in modified DNA methylation, vital for normal cellular function and proper genes. It helps to regulate high blood pressure levels.
Besides, magnesium, calcium, and potassium also help control blood pressure. To normalize your blood pressure level, you should include broccoli in your diet and other vegetables like brussels sprouts, cabbage, cauliflower.
3. The medicinal properties of broccoli keep you healthy
Researchers at the National Heart and Lung Institute at Imperial College London have proven that it contains certain chemicals that boost the natural defense system that can block blood vessels and cause a heart attack.
It rich in potassium, vitamin C, and antioxidants, improves vascular capacity, reduces heart damage due to lack of oxygen, and provides healthy heart chemicals during oxygen deprivation.
Include this healthy vegetable for your health to reduce your risk of atherosclerosis, heart disease, heart attack, and stroke.
4. Broccoli helps in the body detoxification process
It helps in the detoxification process in our body due to the presence of phytonutrients like glucoraphanin, gluconastartin, and Glucobrassicin.
These phytonutrients have a profound effect on the whole detoxification process, including activation, removal, and removal of unwanted contaminants. Also, the isothiocyanate in broccoli helps regulate the detox process at the genetic level.
It is eliminating toxins, and waste from the body is right for your overall health. It will help boost your energy levels, boost immunity, improve metabolism, improve blood circulation, and improve digestion.
5. The properties of broccoli are beneficial for the brain
It is an excellent source of vitamins, known to enhance cognitive function and improve brainpower. It contains a lot of vitamin B, which plays an essential role in improving mental endurance and memory. It can also overcome the consequences of mental fatigue and depression.
The use of choline present in It is essential for the development of brain cells and neural connections, which are crucial for cognitive function and good memory. Choline can prevent neural tube defects in newborns.
Eating broccoli three times a week reduces the risk of dementia and Alzheimer's in old age.
6. Eat broccoli to lose weight
By including broccoli in your diet, you can lose more weight. It is low fat and low-calorie vegetable, which does not make you hungry. It also has high fiber and high water content.
Also, it contains proteinaceous minerals such as potassium, magnesium, and manganese essential for a healthy immune system and a healthy body.
One cup of boiled broccoli is considered a healthy snack in any weight loss diet plan.
7. Eat broccoli to keep skin young
It can help you stay young as it slows down the aging process. The antioxidant vitamin C in it fights free radicals and prevents premature aging symptoms such as fine lines, wrinkles, and skin blemishes.
Besides, it contains beta carotene and vitamins E and B-complex, which provide your skin with a natural glow and keep your skin fit.
It acts as a natural sunscreen to protect your skin from the sun's harmful UV rays.
Eat fresh broccoli and delay signs of aging to give your complexion a beautiful natural glow.
8. The benefits of broccoli for the eyes
The unique combination of nutrients in it is incredibly beneficial for your eyes. Two carotenoids with significant concentrations in broccoli, lutein, and zeaxanthin are essential for healthy eyes.
Besides, It is good in vitamin A which plays a vital role in the formation of the retina. Eating broccoli regularly will improve your vision and reduce your risk of eye problems such as macular degeneration and cataracts.
9. Consumption of broccoli improves bone health
Consuming it improves your bone health. Being rich in calcium and vitamin K promotes bone health and helps prevent osteoporosis.
Also, a diet rich in vitamin K is associated with a lower risk of fractures. Therefore, eat It regularly to avoid calcium deficiency and its effects.
If you want healthy and strong hair, include broccoli in your diet. It contains Vitamin C, Vitamin A, and Vitamin B6, which can make your hair healthy and smooth.
These vitamins stimulate the production of sebum, an oily substance secreted by the hair follicles. Sebum acts as a natural moisturizer and conditioner for your scalp and hair, preventing hair from becoming dry and brittle.
Besides, the calcium in broccoli strengthens hair follicles and prevents hair loss and thinning. Eat raw broccoli three or four times a week for proper hair growth and health.
Side effects of broccoli
In general, It is safe to eat and has no severe side effects.
Excessive consumption of broccoli can cause flatulence or intestinal irritation. It is high in fiber.
According to Ohio State University Wexner Medical Center, people taking blood-thinning drugs should consume limited amounts of It, as the vitamin K content in this vegetable may interfere with the drug's effects.
People with thyroid problems should also consume limited amounts of It.
Broccoli is safe for pregnant and lactating women, but it should not be eaten in large quantities until more information is available.
References
1.
Alessandra
Masci et al. Neuroprotective Effect of Brassica oleracea Sprouts Crude
Juice in a Cellular Model of Alzheimer's Disease .
Oxid Med Cell Longev. 2015; 2015: 781938. PMID: 26180595
2.
Bahadoran Z
et al. Broccoli
sprouts reduce oxidative stress in type 2 diabetes: a randomized double-blind
clinical trial. Eur J Clin Nutr. 2011
Aug;65(8):972-7. PMID: 21559038
3.
Latté KP,
Appel KE, Lampen A. Health
benefits and possible risks of broccoli - an overview. Food
Chem Toxicol. 2011 Dec;49(12):3287-309. PMID: 21906651
4.
Sithara
Suresh et al. Broccoli (Brassica oleracea) Reduces Oxidative Damage to
Pancreatic Tissue and Combats Hyperglycaemia in Diabetic Rats .
Prev Nutr Food Sci. 2017 Dec; 22(4): 277–284. PMID: 29333379
5.
Charlotte N
Armah et al. A diet rich in high-glucoraphanin broccoli interacts with
genotype to reduce discordance in plasma metabolite profiles by modulating
mitochondrial function. Am J Clin Nutr. 2013 Sep; 98(3):
712–722. PMID: 23964055
6.
Tamara
Sotelo et al. Identification of Antioxidant Capacity -Related QTLs in
Brassica oleracea . PLoS One. 2014; 9(9): e107290.
PMID: 25198771
7.
Christine
Sturm, Anika E. Wagner. Brassica-Derived Plant Bioactives as Modulators of
Chemopreventive and Inflammatory Signaling Pathways .
Int J Mol Sci. 2017 Sep; 18(9): 1890. PMID: 2886266
0 Comments