Broccoli is one of the most famous vegetables that have recently topped the world of research, because it contains important nutritional components, so what are the benefits of broccoli?
Broccoli Benefits: Can You Make It a Superfood?
Broccoli is a vegetable in the cabbage family, which also includes cabbage, watercress, turnip, radish and cauliflower. What are the super broccoli benefits? Let's get to know them below:
Health benefits of broccoli
We will tell you here about the truth about the benefits of broccoli and its role in promoting health, and the validity of studies and evidence about these benefits in the following:
1. Help prevent cancer
Broccoli contains several compounds called isothiocyanates, such as: sulforaphane and indole-3-carbinol - I3C. These compounds have been shown to:
They may be anti-cancer agents as they act as powerful antioxidants and enzymes.
It may promote detoxification in the body.
It may affect estrogen levels in the body, making it an important role in reducing the risk of breast cancer.
2. Improve cardiovascular health
The fiber, potassium and antioxidants present in broccoli help prevent diseases that affect the heart and blood vessels.
In a 2018 study it was found that older women who ate diets rich in cruciferous vegetables had a lower risk of developing atherosclerosis.
Hence, we may find the relationship between eating broccoli and reducing the risk of cardiovascular disease, as it was found that sulforaphane may activate the protein (Nrf2), an inactive protective protein found in parts of the arteries prone to blockage.
In addition, broccoli is a source of vitamin K, coenzyme Q10, potassium and dietary fiber that may contribute to the health of patients with high blood pressure.
3. Reduce the risk of diabetes
A 2017 study indicated that eating broccoli may help people with type 2 diabetes help manage blood sugar levels thanks to sulforaphane.
It has also been shown that people who eat a diet rich in fiber are less likely to develop diabetes than people who eat less fiber.
4. Improve skin health
It was found that among the benefits of broccoli for the skin are the following:
Prevention of wrinkles and signs of aging.
Protection from the sun's ultraviolet rays.
This is because it contains the unique organic compound Glucoraphanin in addition to powerful antioxidants, such as: beta-carotene, and vitamins important for the skin and collagen industry, such as: Vitamin C.
5. Helping improve digestion
One of the benefits of broccoli is that the fiber in it prevents constipation, maintains a healthy digestive system, and reduces the risk of colon cancer.
A study showed that people who ate higher levels of fiber were less likely to develop colorectal cancer than those who ate less fiber.
Nutritional value of broccoli
Broccoli is characterized by containing many useful nutrients, which provide the many benefits of broccoli. Here is the nutritional value of 100 grams of broccoli in the following table:
Water 89 grams
Calories 34 calories
Protein 2.8 g
Fat 0.4 g
Carbs 6.6 grams
Fiber 2.6 g
Calcium 47 milligrams
Iron 0.74 milligrams
Magnesium 21 milligrams
Phosphorous 66 milligrams
Potassium 316 milligrams
Zinc 0.41 milligrams
Selenium 2.5 milligrams
Vitamin C 89 mg
Vitamin K 101 µg
Vitamin A 31 micrograms
Folic acid 63 µg
The dangers and dangers of eating broccoli
Despite the many benefits of broccoli, there are some risks and caveats related to its consumption, the most important of which are as follows:
Eating it frequently causes some side effects, including: bloating, abdominal pain, the appearance of skin rashes, and the appearance of some allergic reactions.
The vitamin K present in broccoli in excess can inhibit the action of anticoagulant medications, so be careful if you are taking any of these medications and consult your doctor.
Eating a lot of cruciferous vegetables, such as broccoli, can exacerbate hypothyroidism.