Broccoli : Health Benefits of Broccoli
Health Benefits of Broccoli:
Broccoli is an ancient plant
belonging to the family of cabbage. This tasty and hearty vegetable has lot of
nutritional values. For most kids, this vegetable with green stalk and flowery
head has become the most awful stuff on their dinner plate, but with proper
innovative cooking method you can bring more taste in the dish. If you want to
stay fit, strong and healthy, then this food is just what you need. Biggest
reason to consume broccoli is, its pack of nutritional value such as vitamin A,
vitamin C, calcium, chromium, iron, proteins, carbohydrates and antioxidant
properties.
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Health Benefits of Broccoli |
Composition of Broccoli in 100 grams
Beetroot |
Nutrition per value in 100gm |
Energy |
180KJ(43kCal) |
Carbohydrates |
9.56g |
Dietary fiber |
2.8 g |
Fat |
0.17 g |
Protein |
1.61 g |
Vitamin A equiv. |
27 g |
beta-carotene |
20 g |
lutein and zeaxanthin |
0.1 g |
Thiamine (Vit. B1) |
0.031 mg |
Riboflavin (Vit. B2) |
0.040 mg |
Niacin (Vit. B3) |
0.334 mg |
Pantothenic acid (B5) |
0.155 mg |
Vitamin B6 |
0.067 mg |
Folate (Vit. B9) |
109 mg |
Vitamin C |
4.9 mg |
Calcium |
16 mg |
Iron |
0.80 mg |
Zinc |
0.35 mg |
Magnesium |
23 mg |
Phosphorus |
40 mg |
Potassium |
325 mg |
Here are several health advantages linked to broccoli:
Anti-cancer properties:
Broccoli is referred as one of the
most popular vegetables. According to the American Cancer Society, if you want
to stay far away from cancer, then you must consume broccoli on regular basis.
According to the experts of the cancer society, broccoli and other cruciferous
vegetables contain photochemical and antioxidants which features as an
anti-cancer properties. As per Epidemiological studies, a diet rich in broccoli
prevent the risk of various types of cancer such as colon cancer, lung cancer
and breast cancer.
Anti aging properties:
Broccoli has presence of vitamin C
which acts as an anti aging agent. Consumption of broccoli can help to reduce
the sign of aging.
Aid digestion:
This vegetable is rich in fibre,
which is why it helps in digestion and helps to prevent constipation.
Acts as detoxifier:
Broccoli is a power house of
vitamin C, certain amino acids and sulphur. These nutritional components
perform as a very good detoxifier. It also helps to remove harmful toxins and
free radicals from the body for example uric acid.
Control diabetes:
Broccoli is a rich source of
chromium. Chromium is known to regulate insulin and thus reduces the chance of
diabetes.
Improve immune system:
Vitamin C is an essential nutrient
which helps to boost up ones immune system.
Maintain healthy eyesight:
According to various research,
presence of Beta-carotene in broccoli helps to protect your eyes against
cataract and prevent macular degeneration.
Protect against UV radiation:
Research has suggested that the sulforaphane compound in broccoli might reduce
skin inflammation and skin damage caused due to exposure to sun’s ultraviolet
radiation.
Prevent osteoporosis and
strengthen bone: Being rich is zinc, calcium, phosphorus and magnesium;
broccoli helps in maintaining the bone strength and helps to remain strong.
Therefore eating broccoli is useful among the pregnant women and elderly
persons, as they are more prone towards osteoporosis i.e. a condition that
reduces the bone density and making it fragile and week.
Prevent anaemia:
The term anaemia is described as a
condition in which a person faces deficiency of iron in their body. Presence of
folic acid and iron present in broccoli helps to prevent iron deficiency and
keeping anaemia out of sight.
Maintain a healthy pregnancy: Pregnant
women require regular amount of folate in their diet. Broccoli being rich is
folate helps to prevent neurological defects for example spina bifida in the
foetus.
Reduce Alzheimer’s disease risk:
According to some research, diet
rich in folate helps in reducing the chances of Alzheimer’s disease. Broccoli
is one such vegetable that contains sufficient amount of folate.
Lower cholesterol and high blood
pressure:
Broccoli contains high amount of
cholesterol-reducing fiber, potassium and chromium which control blood pressure
and helps to lower the cholesterol level.
Reduce heart disease risk:
Broccoli is rich in carotenoid
lutein which can help to prevent the thickness of the arteries and thus reduce
the risk of stroke and any other heart disease.
Weight loss diet:
Broccoli does not have any
calories content therefore it is a preferred diet for weigh loss program.
Uses of Broccoli:
Broccoli makes an excellent store
house of dietary fibre; this incredible food can be consumed in various ways.
You can have broccoli either cooked or raw. This green vegetable is used mostly
in salads; you can use it raw or gently steam it as the main ingredient of a
salad. Broccoli can also be used in your veggie platters or as sprouts.
Addition of green broccoli florets in your scramble can make your breakfast
more innovative.
Some of the useful recipes of
Broccoli:
Steam the vegetable until it
becomes soft and tender. In a pan heat the butter; add minced onion, garlic and
lemon juice and cook for few minutes. Toss with broccoli, salt and pepper.
Cut the broccoli into florets and
then stem for few minutes. Take a pan and heat butter; sauté the onion till it
turns transparent. Add cabbage and again sauté for few minutes. Then add milk
and bring it to boil. Finally add broccoli, salt and pepper.