Health Benefits of Broccoli
Posted on: November 26, 2021.

Author: PRABHUKRISHNA M | CONTENT CREATOR/CHIEF EDITOR | YOKIBU EDITORIAL

Nutrients in Broccoli

Zero fat, plant protein of a few grams, carbohydrates of less than 5 grams, and a calorie count of just 25—these are the nutritive constituents of a cup of raw broccoli.

And there’s more to one cup of cooked broccoli—the powerhouse vegetable contains the following % Reference Daily Intake / Recommended Dietary (or Daily) Intake (RDI)…

  • 135% of Vitamin C which supports immunity and collagen production
  • 116% of Vitamin K which supports healthy bones and improves clotting of blood
  • 50% and more of the mineral Chromium which regulates blood sugar levels and energy metabolism
  • 40% and more of the vitamin Folate, which is associated with memory and mood
  • 10% and more of Vitamins A, B6, B2, and E
  • 10% and more of the minerals phosphorus, choline, manganese, copper, and potassium
  • 5% of the minerals magnesium, zinc, iron, calcium, and selenium

…and plant-based omega-3 fatty acids called alpha-linolenic acids—”ALAs”—that are associated with resisting inflammation and improving circulation.

Fibre and Water in high amounts

One cup of raw broccoli contains 2-3 grams of fibre which enhances digestive health and nourishes the beneficial bacteria in the gastrointestinal tract which influences anti-inflammation, immunity, and mood.

Furthermore, the fibre facilitates steady, even energy by regulating the blood sugar and insulin levels in the body.

The more than two ounces of water in a cup of cooked broccoli combines with the fibre and provides for healthy weight management  by offering a feeling of fulness.

Potential to prevent cancer

Cauliflower, kale, Brussels sprouts, cabbage, collard greens … and broccoli—these constitute the family of cruciferous vegetables that contains natural compounds which neutralize carcinogens and prevent cancer.

This is achieved by “apoptosis”—the human body’s self-destruct sequence that terminates dysfunctional cells—as provided for by this family of cruciferous vegetables.

Protection for the heart

Even in a well-regulated country like the United States, an alarming number of deaths is attributed to heart disease. Damage to arteries and their consequent hardening precedes heart attack or stroke.

Broccoli and other vegetables of the cruciferous family provide heart protection by preventing arterial damage and hardening.

Healthy Brain

Broccoli contains certain nutrients and natural bioactive substances that keeps the brain and nervous tissue functioning healthily, and thereby providing protection against age-related cognitive decline.

Strong Bones

Loss of bone density is prevented, and the bone formation process is enhanced by the several nutrients contained in broccoli—unique as it contains this many vitamins and minerals in significantly high quantities.

The mass and strength of bone material is promoted by the presence of Vitamins A, B, C and K, and potassium, magnesium, phosphorus, calcium, copper, iron, and zinc in broccoli, working synergistically.

Protection from inflammation

Risk of chronic diseases can be reduced in association with broccoli which has anti-inflammatory properties that also help prevent premature ageing.

While the DNA of cells in the biological system are protected from damage, the anti-inflammatory compounds in broccoli also help…

…in managing persisting conditions of Type II Diabetes, Rheumatoid Arthritis, inflammatory skin conditions, bowel disease, and obesity.

Detoxification by natural means

Potentially damaging chemicals are deactivated or rapidly shuttled out of the body by the detox action of naturally occurring compounds in broccoli.

Protection from skin damage

UV radiation that causes skin damage is countered by the protective antioxidant compounds—lutein and zeaxanthin—in broccoli.

Furthermore, the risk of macular degeneration and cataracts—the two most common eye disorders—that affect the retina and lens of the human eye is avoided by lutein and zeaxanthin.



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