Health Benefits of Broccoli

7 Awesome Health Benefits of Broccoli

Broccoli is a green vegetable that slightly resembles a miniature tree. It belongs to the plant species familiar as Brassica oleracea. (Health Benefits of Broccoli)

It’s nearly related to cabbage, Brussels sprouts, kale, and cauliflower — all edible plants collectively referred to as cruciferous vegetables.

There are three main varieties of broccoli which are Calabrese broccoli, Sprouting broccoli, and Purple cauliflower — despite its name a type of broccoli.

Broccoli is truly a nutritional powerhouse full of vitamins, minerals, fiber, and antioxidants. Here are the top 7 health benefits of broccoli.

1. Broccoli is Packed With Vitamins, Minerals and Bioactive Compounds

One of the broccoli’s mentionable advantages is its nutrient content. It is packed with a wide array of vitamins, minerals, fiber, and other bioactive compounds.

One cup or 91 grams of raw broccoli contains:

Carbs:	6 grams
Protein:	2.6 gram
Fat:	0.3 grams
Fiber: 2.4 grams	2.4 grams
Vitamin C:	135% of the RDI
Vitamin A:	11% of the RDI
Vitamin K:	116% of the RDI
Vitamin B9 (Folate):	14% of the RDI
Potassium:	8% of the RDI
Phosphorus:	6% of the RDI
Selenium:	3% of the RDI

Broccoli can be eaten cooked or raw — both are ideally healthy but provide different nutrient profiles. (Health Benefits of Broccoli)

Various cooking methods, such as boiling, microwaving, stir-frying, and steaming, alter the vegetable’s nutrient composition, particularly reducing vitamin C, as well as soluble protein and sugar.

Steaming seems to have the least negative effect. Still, raw or cooked, broccoli is a super source of vitamin C. (Health Benefits of Broccoli)

Just half a cup (78 grams) of cooked broccoli supplies 84% of the reference daily intake (RDI) — more than one-half orange can offer.

2. Broccoli Contains Potent Antioxidants That Offer Health-Protective Effects

The antioxidant content of broccoli may be one of its key boons for human health. Antioxidants are molecules that act as Inhibitors or neutralizers of the cell damage caused by free radicals.

This can lead to reducing inflammation and an overall health-protective effect. Broccoli has high amounts of glucoraphanin, a compound that is converted into a potent antioxidant called sulforaphane during digestion.

Test-tube and animal studies indicate that sulforaphane can offer multiple health benefits, including reduced blood sugar, cholesterol levels, oxidative stress, and chronic disease development.

However, more research is needed to understand its beneficial role in humans. Broccoli also a container of measurable amounts of the antioxidants lutein and zeaxanthin, which may prevent oxidative stress and cellular damage in your eyes.

3. Bioactive Compounds Can Contribute to Reduced Inflammation

Broccoli is the container of various bioactive compounds that have been shown to reduce inflammation in your body’s tissues.

It is theorized that multiple compounds work synergistically to support this effect, though some resemble to work individually as well.

Kaempferol, a flavonoid in broccoli, demonstrates strong anti-inflammatory capability in both animal and test-tube studies. (Health Benefits of Broccoli)

A small human research in tobacco smokers also revealed that eating broccoli led to a significant reduction in markers of inflammation. (Health Benefits of Broccoli)

While these results are promising, more research is necessary to better understand how broccoli consumption affects inflammation in humans.

4. Antioxidants and Fiber Can Aid Blood Sugar Control

Eating broccoli can support better blood sugar control in people with diabetes. Although the real mechanism is unknown, it can be related to broccoli’s antioxidant content.

One human research showed significantly decreased insulin resistance in people with type 2 diabetes who consumed broccoli sprouts daily for one month.

Interestingly, animal research revealed decreased blood sugar in addition to reduced pancreatic cell damage in diabetic rats fed broccoli extract. (Health Benefits of Broccoli)

Broccoli is also a mentionable source of fiber. Some research specifies that a higher intake of dietary fiber is associated with lower blood sugar and developed diabetic control.

5. Broccoli Can Support Heart Health in a Variety of Ways

Several studies specify that broccoli may support heart health in a variety of ways. Elevated “bad” LDL cholesterol and triglyceride levels are known to be the main risk factors for heart disease. Broccoli can play a role in improving these markers.

One research noticed significantly reduced triglycerides and “bad” LDL cholesterol, as well as increased “good” HDL cholesterol levels in people who were treated with a powdered broccoli sprout supplement.

Some research also supports the notion that specific antioxidants in broccoli can reduce your overall risk of a heart attack. (Health Benefits of Broccoli)

Research in mice fed broccoli sprouts revealed a potentially protective effect against cell death and oxidative stress in heart tissue following a cardiac arrest.

Additionally, an extra intake of fiber-rich foods like broccoli is associated with a reduced risk of heart disease.

6. Broccoli Promotes Healthy Digestion and Reduced Constipation

Several studies specify that broccoli may support heart health in a variety of ways. Elevated “bad” LDL cholesterol and triglyceride levels are known to be the main risk factors for heart disease. Broccoli can play a role in improving these markers.

One research noticed significantly reduced triglycerides and “bad” LDL cholesterol, as well as increased “good” HDL cholesterol levels in people who were treated with a powdered broccoli sprout supplement.

Some research also supports the notion that specific antioxidants in broccoli can reduce your overall risk of a heart attack.

Research in mice fed broccoli sprouts revealed a potentially protective effect against cell death and oxidative stress in heart tissue following a cardiac arrest.

Additionally, an extra intake of fiber-rich foods like broccoli is associated with a reduced risk of heart disease. (Health Benefits of Broccoli)

7. Broccoli May Help Slow the Aging Process

The process of aging is vastly attributed to oxidative stress and reduced metabolic function throughout your lifespan. (Health Benefits of Broccoli)

Though aging is truly an unavoidable natural process, diet quality is thought to be a major player in determining genetic expression and the development of age-related diseases.

Study shows that sulforaphane, a key bioactive compound in broccoli, may have the capacity to slow the biochemical process of aging by increasing the expression of antioxidant genes.

Still, the more human study is needed to determine a cause-and-effect relationship between dietary intake of broccoli and its effect on the aging process. (Health Benefits of Broccoli)

Conclusion

Broccoli is a nutrient-rich vegetable that can enhance your health in a variety of ways, such as by reducing inflammation, improving blood sugar control, boosting immunity, and promoting heart health.

However, keep in mind that good health does not come from any single food. Broccoli is merely one of the numerous healthy foods that may contribute to optimal health.

Including this nutritious vegetable in your healthy, balanced diet can help you achieve your health goals more easily.