Broccoli is a cool-season crop that is grown for its flower heads. It belongs to the cruciferous vegetable family, which also includes cabbage, cauliflower and arugula. It is low in calories but is rich in vitamins, phytochemicals and minerals. It is packed with calcium, fibre, folic acid Vitamin A, C and Vitamin K. It is believed that broccoli contains all the nutrients that are found in several fruits and vegetables combined together.Broccoli is not only rich in numerous nutrients, it is also a versatile vegetable that can beeaten raw or cooked. It can be used on its own or be an ingredient of other dishes.
Being a Cruciferous vegetable and part of the Brassica Oleracea plant species, this little tree like vegetable is jam packed full of goodness, and it doesn’t taste too bad either! So what is the big deal about this little guy?
When i say jam packed full of goodness, i mean jam packed! Look at this.
- Vitamin K: Aiding in protein function in blood clotting
- Fibre: Promoting digestive health, high fibre intake helps lower cholesterol. This low calorie vegetable helps regulate bowel function which can aid in weight loss and maintenance.
- Vitamin C: Builds Collagen which aids in forming body tissues and bones. It also helps heal wounds and improve skin quality. It is an antioxidant which aids damage free radical protection.
- Potassium: This mineral, electrolyte aids the function of nerve and heart contraction. Lowering risks of heart issues and lowering blood pressure.
- Folate (folic acid): Helps the production and maintenance of new cells within the body.
- Kaempferol: A flavonoid that demonstrates strong anti inflammatory capabilities, this means it can reduce swelling.
- Sulforaphane: It has anticancer properties affecting the breast, prostate, gastric, colorectal, renal/kidney and bladder cancers. It is an antioxidant which reduces blood sugar and oxidative stress.
- Iron: Part of hemoglobin which is a protein that carries oxygen through our bodies from our lungs. This is what helps our muscles store and use oxygen. Having the right balance of iron in our diet can help combat fatigue.
- Magnesium: Regulates biochemical reactions including muscle and nerve function, and blood pressure regulation. It helps decrease the risk of osteoporosis.
- Zinc: Stabilizing cell and organ structures, immune function, wound healing, cell division, growth, blood clotting, thyroid function, vision, taste, and smell to name but a few.
This superfood truly is a powerhouse of nutritional value.
1 x cup of cooked broccoli is equal to the same amount of vitamin c produced by an orange. This however is completely dependent on how you cook your broccoli. Boiling your broccoli will leach out up to 90% of its nutrients – i didn’t know this, but i will certainly not be boiling it from now on. The best ways to cook broccoli are; steaming, roasting, stir-frying and microwaving. Steaming showed the least effect on nutrients as a cooking method.
There are three types of broccoli that you can now factor into your diet, the Calabrese, Sprouting and Purple cauliflower (yes it is a broccoli).
Broccoli health benefits
Helps nervous system
Broccoli is comprised with the large amounts of potassium, which is needed for a healthy maintenance of the nervous system. It also regulates the optimal function of the brain and invests in the muscle growth.
Supports blood pressure
With the amounts of potassium it also fed with the calcium and magnesium components which help for the blood pressure regulation.
Fights free radicals
The rich amounts of antioxidants and vitamin C fight with the with the free radicals. Vitamin aids for the common cold and lulls the discomfort reap with it.
Bone health
For the bone health and osteoporosis every one has to take the vitamin K and calcium filed ingredients and we find them easily in broccoli.
Repairs skin damage
Broccoli repairs the skin from the damages with its glucoraphanin content, glucoraphanin acts well to clean the toxins and makes the skin better.
Strengthens immune system
Beta carotene, minerals like selenium and zinc in the broccoli helps to strengthen the immune system.
Healthy heart
The amount of the thickness of the arteries in the body increases the risk of heart diseases, it can become thinner by the carotenoid lutein in the braccoli and prevents us heart issues.
Healthy diet
Broccoli is known for its low fat and high proteins, hence it is recommended for the indigestion problem, constipation problem, and to maintain low blood pressure.
Promotes healthy vision
Braccoli is the good source of vitamin A that is required to the retinal formation, where it is a molecule that absorbs the light for the vision.
Reduces osteoarthritis
Sulforaphane is a compound generally obtained in broccoli and in sprouts, cabbage, it has the name to decrease down the cartilage fall off in joints with osteoarthritis, which is a degenerative disease that shows its affects on the hips, spine, hands, feet, and knees.
Cancer prevention
Broccoli contains a powerful antioxidant compound and anti-carcinogen which not only hinder the growth of breast, cervical and prostate cancer, but also improves the functioning of the liver.
Reduces cholesterol
The high amount of soluble fibre in broccoli drives the cholesterol out of the body.
Reduces allergy reaction and inflammation
The anti-inflammatory nutrients of broccoli has the abilityto lessen the impact of allergy-related substances on the body.
Bone health
Broccoli contains high levels of calcium and vitamin Kwhich are important formaintaining bone health and preventing osteoporosis.
Bottom of form
Heart health
Broccoli has the powerful properties that can prevent the damage of blood vessel linings which are caused by inflammation due to diabetes.
Promotes weight loss
Broccoli contains very low amount of calorie and so is recommended in most dietary plans. It also containsantioxidants, dietary fibre, and plenty more vitamins and minerals which are of great help in weight loss.
Detoxify the body
The special phyto nutrients of broccoli support the detoxifying process in the body. It helps in the elimination of the unwanted contaminants from the body.
Improves digestion
The fibre content of broccoli helps the food to move properly for effective digestion. It helps in cleansing the digestive tract to improve digestion.
Reduces body’s acidity levels
Broccoli has the ability to alkalize the body and reduce the acidity level of the body. This regulation of the acidity level has several health advantages. It reduces digestive problems and promotes an overall healthy body.
Immunity
Vitamin C, beta-carotene and minerals, particularly selenium, copper, zinc, phosphorus in broccoli are responsible for its green and purple colour. These compounds are great for the strengthening the immune system which protects the body from several infections.
Pregnancy
Broccoli is full of nutrients likeproteins, calcium, vitamins, antioxidants, detoxifiers, iron and phosphorusthat are essential for pregnant women, it is an ideal component of any diet for them. The fibre content in it also eliminates constipation, which is very common problemduring pregnancy. It fulfils the folic deficiency of pregnant women which is a common reason for some birth defects.
High blood pressure
Broccoli helps in regulating the blood pressure by ensuring the proper functioning of insulin and regulating the blood sugar.
Anaemia
Anaemia is caused by lack of iron and proteins. Broccoli is rich in both of these nutrients and so is an excellent remedy against anaemia. It helps in the proper flow of the blood and in the production of red blood cells.
