Do You Know These Benefits of Broccoli

Introduction to broccoli

Broccoli belongs to the family of cruciferous vegetables, such as flowers, kale, cabbage, turnip, and watercress.

It has been called superfood thanks to the high nutritional value and low calories it carries, adding great benefits to the body, which made specialists call for the importance of incorporating it into a healthy diet.

Do You Know These Benefits of Broccoli

The benefits of broccoli

Regular consumption of vegetables and fruits has long been associated with a reduction in many health risks, and several studies have indicated that consumption of certain plant foods such as broccoli may:

  • Reduces the risk of obesity, diabetes, heart disease and the risk of death in general.
  • It also promotes healthy skin and hair.
  • It increases energy and reduces total weight.

Let us introduce you to the benefits of broccoli in detail:

1- Fighting cancer

Numerous studies link the consumption of large amounts of cruciferous vegetables with a lower risk of cancer, especially lung and colon cancer.

This may be due to a sulfur-containing compound called Sulforaphane, which is responsible for giving the cruciferous its distinct flavor.

According to studies, it was found that Sulforaphane can prevent the development of cancer cells by affecting the action of an enzyme and stopping its action.

The effect of this substance on cancer treatment is currently being studied, especially after what has been proven about its role in combating: skin, esophagus, prostate and pancreatic cancer.

Broccoli also contains folic acid, which has also been shown to play an important role in reducing the risk of breast cancer in women.

2- Protection from chronic diseases 

According to the Department of Internal Medicine and the Dietetics Program of the University of Kentucky, eating a high amount of fiber contributes to:

  • Reducing the risk of heart disease, high blood pressure, stroke, diabetes, obesity and some diseases of the digestive system.
  • Reducing cholesterol and blood pressure levels, and improving insulin sensitivity.
  • Promote weight loss process. 

High fiber sources are associated with a much lower risk of coronary heart disease, stroke, high blood pressure, diabetes, obesity, and some diseases of the digestive system.

3- Promote bone health

Calcium or vitamin K deficiency is usually associated with a higher risk of bone fractures, as:

  • Calcium is involved in bone formation and growth.
  • It also contributes to vitamin K to increase the body ‘s absorption of calcium and reduce excretion and loss in the urine.

Broccoli is a rich source of both calcium and vitamin K, as a fresh cup contains approximately 92 micrograms of vitamin K and 43 milligrams of calcium.

4- Anti-aging

Broccoli is a source of a group of powerful antioxidants that contribute to maintaining healthy skin and fighting signs of aging and wrinkles:

  • Vitamins A, E, and Vitamin C play a major role in fighting cell damage caused by sunlight, and in promoting the health of skin cells, which contributes to maintaining young healthy skin.
  • Contributes to vitamin C, in particular the strengthening of the process of the formation of collagen, and cell renewal.

Each cup of fresh broccoli contains 81 mg of vitamin C, which exceeds its daily requirement.  

5- Promote digestion 

Eating foods that contain natural fibers, such as broccoli, may contribute to:

  • Promote digestive health, digestion and prevent constipation.
  • And reduce the risk of colon cancer.
  • Increasing the body’s toxin clearance efficiency through yellow juices and stools.
  • Recent studies have shown that dietary fiber may also play a role in regulating the functioning of the immune system and preventing infections.

The nutritional value of broccoli

According to the USDA National Nutrient Database6, a cup of freshly chopped broccoli (approximately 91g) contains:

NutrientsThe nutritional value of 91 g of fresh broccoli
Calories31 calories
carbohydrate 6 g
protein3 g
Fats0 g 
sugar 2 g
The fibers 2 g

One cup of broccoli provides more than 100% of your daily need for vitamin C and vitamin K and is a good source of vitamin A, folic acid and potassium.

Broccoli is considered among the top 20 foods according to the Andy Index, which measures the nutrient content density of vitamins and minerals and has abundant nutritional values ​​(ANDI score-Aggregate Nutrient Density Index).

So after you know the nutritional value of broccoli, try as much as possible to include it in your daily meals to ensure that you get them in full.

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