Broccoli: The Healthiest Super-Green You Should Eat

Posted by Barsha Dey

health-benefits-of-eating-broccoli

Broccoli is the tasty super-green that packs the most nutritional punch of any vegetable. Broccoli has numerous health benefits apart from being low in calories and rich in essential vitamins and minerals. It has anti-inflammatory, anti-carcinogenic and anti-oxidant properties which prevent allergic reactions, boosts the immune system, protects the skin, lowers blood pressure, eliminates inflammation, fights cancer and improves vision and ocular health. Read on to know the health benefits of eating broccoli!

Broccoli is known as “hari phoolgobi” in Hindi. Broccoli is a versatile vegetable which you can cook in different ways starting from steaming to stir-frying. It is also a part of different cuisines across the world, whether it’s an Indian curry or Italian pasta.

Did You Know?
– A cup of cooked broccoli offers as much vitamin C as an orange and is a good source of beta-carotene.
– Broccoli was custom-bred from the wild cabbage plant (Brassica oleracea), with the sole purpose of cultivating a more palatable vegetable.
– The largest cultivator of broccoli in the world is now China, followed by India.
– Broccoli is very common all over the world, particularly in Europe, America, and Australia.

Broccoli contains vitamin A, vitamin C, vitamin K, vitamin B6, folate, potassium, selenium, manganese, tryptophan, fiber, calcium and phosphorus.

In terms of organic compounds, broccoli is a rich source of different phytonutrients such as glucosinolates, flavonoids, carotenoids, and various other antioxidant compounds that boost our health in major ways.

Health Benefits of Eating Broccoli

Let’s delve deeper into some of the mojor health benefits of eating broccoli. 

Detoxification

Phytochemicals glucoraphanin, gluconasturtiin and glucobrassicin compose a terrific trio in broccoli.

Together, they aid all the steps of the body’s detoxification process, from activation to neutralization and elimination of contaminants. The sulforaphane in broccoli sprout protects the aerobic cells from damage by inducing a network of detoxification enzymes.

Broccoli also contains isothiocyanates, which help in the detox process at the genetic level. Since broccoli is rich in fiber, it can help get rid of toxins through the digestive tract.

Cholesterol Reduction and Heart Health

Broccoli has the ability to lower cholesterol levels due to its high soluble fiber content, which binds with cholesterol in the blood. This binding process makes excretion of cholesterol from the body easier, and therefore reduces overall levels. Broccoli sprouts are more potent in this aspect than mature broccoli.

Read about other foods that can help you reduce cholesterol here!

cholesterol-and-heart-health

Broccoli keeps the blood vessels strong, which is one of the ways in which it improves heart health. The sulforaphane in broccoli is also anti-inflammatory and may be able to prevent or reverse damage to the blood vessel linings occuring due to chronic blood sugar problems. The B-complex vitamins in broccoli can also help regulate your body’s homocysteine(an amino acid) levels. Excess homocysteine builds up when a person eats excess red meat, increasing the risk of coronary artery diseases.

Eye Health

Zeaxanthin and lutein, present in broccoli are also known as “the eye vitamins” that have vision strengthening properties. They help prevent serious eye diseases like cataracts and macular degeneration by repairing damage occuring due to radiation. 

Sulforaphane too protects your eyes from UV radiation. Other nutrients like vitamin A, beta-carotene, vitamin C, phosphorus, vitamin E and B complex vitamins present in broccoli are also essential for maintaining good eye health.

improve vision

Cancer Protection

Several studies show evidence of the protective effects that broccoli and broccoli sprouts have against cancer. Consumption of cruciferous vegetables, including broccoli, helps reduce the risk of many cancers. This includes lung, colorectal, breast, prostate, pancreatic and gastric cancer. Broccoli contains isothiocyanates, mainly sulforaphane, which act against the formation of cancer at the molecular level by reducing oxidative stress. Studies suggest that these compounds also boost liver detox enzymes, reduce oxidative stress, decrease inflammation, stimulate the immune system and decrease the development and growth of cancer.

Digestive Health

Broccoli is rich in dietary fiber which is the primary dietary ingredient in curing almost all stomach disorders. The fiber reduces constipation and also adds to the bulkiness of the food, retains water and forms healthy bowel movements. Magnesium and vitamins present in it also cure acidity, soothe stomach inflammation, and facilitate proper digestion and absorption of nutrients from the food.

gut-microbiota-in-health-and-disease

Anti-inflammatory

A 2010 study published in the Inflammation Researcher journal found that decreasing the influence of allergy-related substances, kaempferol in broccoli also helps to lower the risk of chronic inflammation. Apart from kaempferol, there are other antioxidant phytonutrients such as quercetin, isothiocyanates (especially sulforaphane) and omega-3 fatty acids present in broccoli that help regulate inflammation and allergic reactions.

Quercetin is especially potent in treating allergies and hence is as an active ingredient in most anti-allergic drugs.

How can you include broccoli in your diet?

There are numerous benefits of eating broccoli in both cooked and raw forms. Raw broccoli contains more sulforaphane than the cooked one and is a suitable addition to salads. You can cook broccoli in many ways and easily incorporate it into your diet. After cutting it into smaller florets, you can steam it (either in a microwave or on the stove), bake it or stir-fry it with ginger, garlic and other vegetables. You can add it to your pasta, pizzas, salads or soups to give them an interesting twist. People who cannot eat raw broccoli should try to eat steamed broccoli. This cooking method helps retain most of its nutrients than other methods such as stir-frying, blanching, boiling, sautéing or frying.

Thus, whether you eat it raw or cooked, this vegetable provides your body with a plethora of nutrients. The numerous health benefits of eating broccoli makes it a must-have vegetable in your diet!

Is broccoli your favourite vegetable? If not, read our article once more! Comment below to let us know how you prefer cooking broccoli.

Disclaimer: Some people might have allergies due to broccoli consumption. Consuming high amounts of broccoli may have harmful effects on the thyroid gland in sensitive individuals. Individuals taking blood thinners (or on the drug warfarin) should consult a doctor before increasing broccoli consumption. This is because the high amount of vitamin K present in broccoli may interact with the medication. Overeating broccoli can also cause stomach problems due to its high fiber content.

Nutrition Information
100 grams of broccoli (raw) provides 34 kilocalories, Carbs- 6.64 grams (sugars- 1.7 grams and dietary fiber- 2.6 grams), protein- 2.82 grams, Fat- 0.37 grams, Sodium- 33 grams, Potassium- 316 grams

 

Recommended Posts

  • YS Content Team
  • 259 read
Health Benefits of Walnuts ...

Often times, the simplest foods are best for your health, and this...

Read Article
  • YS Content Team
  • 302 read
Health Benefits of The ...

Quinoa is a whole grain with low glycemic index, healthy fats (Omega-3's...

Read Article
  • YS Content Team
  • 310 read
Health Benefits of Parsley ...

Parsley is a popular herb, used often as a decorative adornment in...

Read Article
  • Anitha Narayanamurthy
  • 360 read
7 Reasons Why Coconut ...

Coconut oil has been a part of our culture since ages. We...

Read Article
  • YS Content Team
  • 210 read
Health Benefits of Pomegranates ...

Antioxidants prevent or repair the effects of free radicals. Free radical damage...

Read Article
  • YS Content Team
  • 235 read
Health Benefits of Zucchini ...

You would have heard it a million times – it’s critical to...

Read Article
  • YS Content Team
  • 206 read
Benefits of Eating Salmon ...

Salmon are one of the most nutritious foods on the planet. It’s...

Read Article
  • YS Content Team
  • 265 read
Health Benefits of Pumpkin ...

Pumpkin seeds are seeds obtained from the middle portion of a pumpkin....

Read Article
  • YS Content Team
  • 160 read
Health Benefits of Sesame ...

Sesame seeds not only offer culinary benefits but is also good for...

Read Article
  • YS Content Team
  • 163 read
What is the Role ...

Obesity is a global epidemic with a majority of the world’s population...

Read Article
  • Barsha Dey
  • 885 read
Benefits of Drinking Whey ...

Whey protein is one of the most widely used protein supplements available...

Read Article
  • YS Content Team
  • 826 read
10 Impressive Health Benefits ...

Aloe vera plant is being used since centuries for health and beauty....

Read Article
  • YS Content Team
  • 90 read
Health Benefits of Honey ...

For centuries, honey has been traditionally used for its medicinal and nutritional...

Read Article
  • James Corden-Lloyd
  • 112 read
All About Anti-Aging, Redox ...

Aging is an irreversible part of our lives. We all age. However,...

Read Article
  • YS Content Team
  • 154 read
The Different Types of ...

High in protein and used as a vegetarian and lactose alternative for...

Read Article
  • YS Content Team
  • 951 read
Health Benefits of Corn: ...

Corn, also known as maize, is a cereal grain used extensively for...

Read Article
  • YS Content Team
  • 89 read
Health Benefits of Fenugreek ...

Ancient cultures of India and China were aware of wide ranging health...

Read Article
  • YS Content Team
  • 552 read
Health Benefits of Bell ...

Bell pepper is sweeter in taste compared to other varieties of pepper...

Read Article
  • YS Content Team
  • 86 read
Non-Dairy Milk: The Plant-Powerful ...

Since our early childhood we have been told to drink our daily...

Read Article
  • YS Content Team
  • 98 read
Everything You Need to ...

Nutritional supplements are any dietary supplement that provides nutrients that may otherwise...

Read Article
  • YS Content Team
  • 945 read
5 Health Benefits of ...

Crunchier than potatoes and starchier than radishes, turnips are one of the...

Read Article
  • YS Content Team
  • 505 read
6 Surprising Health Benefits ...

Cayenne pepper or lal mirch is an integral part of many recipes...

Read Article
  • YS Content Team
  • 582 read
6 Reasons To Include ...

Every time you order a pizza, the one thing you most likely...

Read Article
  • YS Content Team
  • 709 read
Black Pepper – The ...

Black pepper is native to the Southern Indian state of Kerala and...

Read Article
  • YS Content Team
  • 540 read
Health Benefits of Jaggery: ...

Jaggery is an ancient South Asian food which has a reference in...

Read Article
  • YS Content Team
  • 707 read
Health Benefits of Eating ...

Sweet and delicious in taste, low in calories and fat, an excellent...

Read Article
  • YS Content Team
  • 911 read
Health Benefits of Basil: ...

The word "Tulsi" in Sanskrit literally means "the incomparable one". The Charaka...

Read Article
  • YS Content Team
  • 532 read
9 Health Benefits of ...

Asafoetida is a resinous gum extract that was used to cure health...

Read Article
  • YS Content Team
  • 577 read
Health Benefits of Olive: ...

The history of the olive tree involves a beautiful myth from ancient...

Read Article
  • YS Content Team
  • 404 read
6 Health Benefits of ...

Costing at around $5000 per pound, Saffron is perhaps the costliest spice...

Read Article
  • YS Content Team
  • 465 read
6 Health Benefits of ...

You may be familiar with the phrase “cool as a cucumber”, which...

Read Article
  • YS Content Team
  • 494 read
Health Benefits of Oyster ...

Mushrooms are now widely used in many Indian dishes as it is...

Read Article
  • YS Content Team
  • 239 read
How to Switch to ...

The benefits of a low glycemic index diet are many, which include...

Read Article
  • YS Content Team
  • 449 read
6 Health Benefits of ...

Whether it's soup, salad or any other dish, celery can be added...

Read Article
  • YS Content Team
  • 586 read
6 Health Benefits of ...

Tasty food is generally not healthy. So, finding a food item that...

Read Article
  • YS Content Team
  • 468 read
5 Health Benefits of ...

Mustard is an irreplaceable ingredient in most Indian kitchens, thanks to its...

Read Article
  • YS Content Team
  • 898 read
Health Benefits of Avocado ...

Pictures of avocado preparations (such as an avocado toast) are a quintessential...

Read Article
  • YS Content Team
  • 139 read
Miraculous Health Benefits of ...

Cloves have been used for centuries as a food preservative as well...

Read Article
  • YS Content Team
  • 143 read
Chia Seeds Health Benefits: ...

We have been eating chia seeds since ancient times as a powerful...

Read Article
  • YS Content Team
  • 118 read
6 Health Benefits of ...

Copper was used by the early Roman Civilization to improve hygiene. It...

Read Article
  • YS Content Team
  • 676 read
6 Amazing Health Benefits ...

When I think of bay leaf, I immediately recall the aroma of...

Read Article
  • YS Content Team
  • 715 read
How To Overcome Iron ...

Unless one suffers from serious implications of iron deficiency, chances are that...

Read Article
  • YS Content Team
  • 131 read
Health Benefits of Moringa ...

Drumsticks or moringa is beginning to gain more popularity as a new...

Read Article
  • YS Content Team
  • 124 read
Health Benefits of Garlic: ...

Garlic has been an integral part of human consumption and use for...

Read Article
  • YS Content Team
  • 133 read
Health Benefits of Ginger ...

Ginger is widely used as a traditional Ayurvedic medicine in Indian culture....

Read Article
  • YS Content Team
  • 143 read
Jowar (sorghum) – A ...

Our obsession with all-purpose flour or Maida is a cause for concern...

Read Article
  • YS Content Team
  • 135 read
Benefits of Drinking Milk ...

For thousands of years, milk has been an integral part of all...

Read Article
  • YS Content Team
  • 110 read
Health Benefits of Coconut: ...

While the coconut is a staple in Indian diet, it's considered exotic...

Read Article
  • YS Content Team
  • 157 read
6 Health Benefits of ...

Most of us enjoy drinking lemon water. It’s not just refreshing but...

Read Article
  • YS Content Team
  • 126 read
Coriander seeds: The Spice ...

My earliest memories related to good food is my mom's cooking. She...

Read Article
  • YS Content Team
  • 650 read
Health Benefits of Apple ...

We all know of the old Welsh proverb, “An apple a day...

Read Article
  • YS Content Team
  • 423 read
7 Health Benefits of ...

When Christopher Columbus brought pineapples to Europe after an expedition to South...

Read Article
  • YS Content Team
  • 943 read
Amla: The Ayurvedic Superfood ...

Amla derives its name from the Sanskrit word ‘Amlaki’ meaning “nectar of...

Read Article
  • YS Content Team
  • 642 read
Health Benefits of Banana ...

Bananas grow all year-round in India, and Indians consume a whopping 30...

Read Article
  • YS Content Team
  • 592 read
The Aromatic Traditional Coriander ...

Coriander has a very soothing and powerful aroma. As a matter of...

Read Article
  • YS Content Team
  • 754 read
Health Benefits of Guava: ...

Guavas are a favourite for many due to its combination of sweet...

Read Article
  • Niharika Sachdev
  • 481 read
12 Foods You Should ...

Achieving and then maintaining a healthy and glowing skin can be a...

Read Article
  • Barsha Dey
  • 1681 read
Pregnancy Diet Plan 101: ...

Pregnancy is one of the most emotional and deeply personal journeys a...

Read Article
  • Barsha Dey
  • 1380 read
Drinks and Beverages To ...

Does your day halt to a standstill without your quintessential cup of...

Read Article
  • YS Content Team
  • 420 read
Nutrient Absorption: The Science ...

“Eat this or else you won’t get big and healthy” is something...

Read Article
  • YS Content Team
  • 146 read
Mineral salt or Table ...

Did you know that in ancient Rome, salt was so valuable that...

Read Article
  • YS Content Team
  • 745 read
Are Millets the next ...

The health food industry is a highly competitive world, with new titles...

Read Article
  • YS Content Team
  • 363 read
Magnesium – The Miracle ...

Magnesium plays a central role in almost every biological process, from the...

Read Article
  • YS Content Team
  • 137 read
6 Iodine Benefits You ...

Remember the TV advertisements where they market salt as iodized? Ever wondered...

Read Article
  • YS Content Team
  • 156 read
Good Carbohydrate vs Bad ...

Carbohydrates are a key ingredient in the diet; comprising sugars, starchy carbs...

Read Article
  • YS Content Team
  • 172 read
Athletes and Carbohydrates: The ...

Carbohydrates are extremely important for the normal functioning of our body. It...

Read Article
  • YS Content Team
  • 154 read
5 Reasons Why Low-Fat ...

It’s an age-old belief that low-fat diets are good for you, especially...

Read Article
  • YS Content Team
  • 847 read
Miracles Of Microgreens – ...

When you go to a fine dining restaurant, have you noticed tiny...

Read Article
  • Rohit Singh Panwar
  • 328 read
Understanding The Role Of ...

Tune in to Integrative Nutrition Coach Rohit Singh Panwar clearing the misconceptions around Cholesterol...

Read Article
  • Rohit Singh Panwar
  • 423 read
Understanding the Role of ...

Tune in to Integrative Nutrition Coach Rohit Singh Panwar clearing the misconceptions around Cholesterol...

Read Article
  • YS Content Team
  • 380 read
6 Health Benefits of ...

This bright red food is mistaken as a vegetable, as it most...

Read Article
  • YS Content Team
  • 491 read
5 Reasons To Eat ...

Liquorice also known as Yashti Madhu or Mithi Lakdi is a common...

Read Article
  • YS Content Team
  • 463 read
6 Reasons To Include ...

Pepper is one of the most popular spices in the world. The outer...

Read Article
  • YS Content Team
  • 1490 read
Essential Amino Acids: Biology’s ...

Proteins are important for a healthy and balanced diet. Proteins are also...

Read Article
  • YS Content Team
  • 1041 read
Chromium: The Lesser Known ...

Chromium micronutrient is a trace mineral that helps the body utilize the...

Read Article
  • YS Content Team
  • 982 read
Calcium – The Structural ...

The human body needs calcium during all its life stages. Right from...

Read Article
  • YS Content Team
  • 913 read
Cumin Seeds – The ...

Cumin seeds look rather unassuming but their nutty peppery flavour provides a...

Read Article
  • YS Content Team
  • 993 read
Iron: Body’s Oxygen Ferry

Iron is an essential nutrient that supports several critical life functions. Every...

Read Article
  • YS Content Team
  • 624 read
Benefits of Manganese: The ...

Manganese is a naturally occurring mineral which is required by our bodies...

Read Article
  • YS Content Team
  • 1370 read
Why is dietary fiber ...

Dietary Fiber is the indigestible part of plant foods that travel through...

Read Article
  • YS Content Team
  • 750 read
All You Need To ...

Carbohydrates are our body’s primary source of energy. An adequate intake of...

Read Article
  • YS Content Team
  • 690 read
Coconut Oil: The Versatile ...

During our childhood, our mother used to run after us to apply...

Read Article
  • YS Content Team
  • 651 read
Non-Essential Amino Acids: Biology’s ...

Proteins are important for a healthy and balanced diet. Proteins are also...

Read Article
  • YS Content Team
  • 806 read
All You Need to ...

Did you know that vitamin A can restore your youth and vitality?...

Read Article
  • YS Content Team
  • 829 read
What Is Vitamin E ...

Vitamin E is a wonder nutrient. Vitamin E functions as an antioxidant...

Read Article
  • Barsha Dey
  • 794 read
8 Trace Elements That ...

Trace elements refer to elements that our body requires in very minute...

Read Article
  • Barsha Dey
  • 888 read
4 Vitamins Pregnant Women ...

Pregnancy is one of the most emotional and deeply personal journeys a...

Read Article
  • Barsha Dey
  • 1026 read
Proteins: What are they ...

What is the similarity between your favourite chicken wings, the stuff holding...

Read Article
  • Barsha Dey
  • 1033 read
The Unexpected Connection between ...

Our brain is the most important organ in our body. Our memories,...

Read Article
  • Barsha Dey
  • 965 read
Saturated Fats: Probably not ...

Saturated fats are a rather interesting type of fat present in the...

Read Article
  • Barsha Dey
  • 717 read
7 Essential Minerals For ...

Minerals are essential nutrients needed by our body in small amounts to...

Read Article
  • Barsha Dey
  • 733 read
Eating Out While Pregnant: ...

Pregnancy is a mentally and physically demanding journey and sometimes you just...

Read Article
  • Barsha Dey
  • 603 read
Dietary Fats: All you ...

Also known as MUFA and PUFA, monounsaturated and polyunsaturated fats are the...

Read Article
  • Barsha Dey
  • 1307 read
Common Discomforts of Pregnancy ...

Pregnancy is one of the most emotionally and physically demanding times of...

Read Article
  • Barsha Dey
  • 904 read
Vitamins That Boost Your ...

Vitamins are an important part of a healthy diet. They support several...

Read Article
  • Barsha Dey
  • 1060 read
Unsaturated Fats: Are they ...

Unsaturated fats are one of the most important classes of fat in...

Read Article
  • Barsha Dey
  • 647 read
What Are Fatty Acids ...

What are fatty acids? How are they different from fats? The importance...

Read Article
  • Barsha Dey
  • 787 read
4 Detox Diet Essentials ...

Do you feel that detox diets can benefit your body but the...

Read Article
  • YS Content Team
  • 891 read
All you need to ...

Have you ever wondered why all the blood in your body doesn’t...

Read Article
  • YS Content Team
  • 801 read
Vitamin D: How important ...

Did you know that vitamin D is not an essential nutrient? You...

Read Article
  • YS Content Team
  • 874 read
Vitamin C – The ...

Vitamin C is one of the most powerful antioxidant vitamins. Whether you...

Read Article
  • YS Content Team
  • 528 read
Nutrition and the Immune ...

Toxic substances fill our environment. Be it the water we sip, the...

Read Article
  • YS Content Team
  • 932 read
Vitamin B Complex: Its ...

Vitamin B complex refers to a class of water-soluble vitamins that play...

Read Article
  • Barsha Dey
  • 822 read
Gestational Diabetes: What Should ...

In parallel with the increase in diabetes prevalence, there is an increasing...

Read Article
  • YS Content Team
  • 484 read
8 Health Benefits of ...

Peppermint is much more than just a flavouring for your gums and...

Read Article
  • Barsha Dey
  • 1062 read
How Antioxidants Help In ...

Aging is an irreversible process where the body’s replacement of dead or...

Read Article
  • Barsha Dey
  • 715 read
5 Tips About Food ...

Pregnancy is undoubtedly one of the most physiologically and emotionally demanding periods...

Read Article
  • YS Content Team
  • 981 read
Health Benefits of Oranges: ...

Many of us enjoy drinking a fresh glass of orange juice during...

Read Article

Post your Comments

NAME *
EMAIL *