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What Health Benefits Does Broccoli Have

What Health Benefits Does Broccoli Have

Broccoli Health Benefits
Broccoli

The broccoli plant is a form of cabbage, and broccoli first appeared in the eastern Mediterranean and Asia Minor, and people in ancient Roman times in Italy grew it, and in the eighteenth century it was first cultivated in both England and America, and it must be noted that broccoli health benefits are too many, it contains a variety of nutrients, such as minerals, fiber, and vitamins, and broccoli plant color is dark green, with small buds and firm stems.


Broccoli Nutritional Components

Rich source of vitamins: broccoli contains a good amount of vitamin C; Eating 100 grams of cooked broccoli provides the body with approximately 30 milligrams of vitamin C, an amount that exceeds the daily needs of the body for this vitamin, which is a necessary element for the functioning of the immune system, as it acts as an antioxidant, and can also help reduce It helps the body produce collagen, which is the main support system for the body’s cells and organs, so it can help reduce skin damage with age, such as the appearance of wrinkles.

Broccoli also contains a group of other vitamins, such as: vitamin K, which is necessary to maintain bone health and wound healing. A cup of broccoli contains 116% of the body's daily needs for vitamin K, and it is also a good source of folate, vitamin A, and a group of B vitamins.

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Rich source of antioxidants: Broccoli contains many powerful antioxidants that can support the health and integrity of cells and tissues throughout the body, and they are molecules that inhibit cell damage caused by free radicals, so they can help reduce inflammation, and protect the body in general, and among these molecules: Glucoraphanin, a compound that converts to sulforaphane during the digestion process.

Laboratory studies and animal studies have linked sulforaphane to many health benefits, such as lowering blood sugar and cholesterol levels, oxidative stress, and the development of chronic diseases, but more studies are needed to confirm its effectiveness in humans, and broccoli also contains lutein. Lutein and zeaxanthin, which are antioxidants that can help reduce oxidative stress and damage to eye cells.

A good source of minerals: A cup of chopped broccoli contains 4.3% of the daily requirement for calcium, in addition to 6.1% of the daily requirement for potassium.

A good source of fiber: Broccoli contains a good amount of dietary fiber, that can help promote regular bowel movements, reduce the risk of constipation, maintain a healthy digestive system, and reduce the risk of colon cancer, in addition to being a source of fiber. Low in calories, the fiber in broccoli can help you feel full for longer and reduce overeating.

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Nutritional Value Of Broccoli

Broccoli contains many nutrients, including vitamin K, vitamin C, iron, potassium, and natural fiber, in addition to containing more protein than other plants, and broccoli contains approximately 90% of water, and 7% of carbohydrates, and 3% of proteins, it is also fat-free and contains few calories.

Broccoli Health Benefits

bone strengthening: The broccoli plant contains vitamin K, which would strengthen the bones, by improving the absorption of calcium and reducing its excretion in the urine. Vitamin K deficiency in the body increases the risk of bone fracture, and it should be noted here that eating One cup of chopped broccoli provides 92 micrograms of vitamin K, which meets the body's daily need for calcium.

Anti-cancer: Broccoli is considered a green vegetable that reduces the risk of cancer, especially lung and colon cancer, studies have shown that broccoli contains sulforaphane, which helps prevent the enzyme (histone deacetylase / HDAC) from growing, which may help to prevent cancer. Treating cancer in the future, and studies have added that broccoli contains the dietary vitamin folic acid, which is a protective shield against stomach and pancreatic cancer, and breast and cervical cancer in women.

Other Health Benefits Of Broccoli

  • Recent studies have proven that broccoli contains natural dietary fibers that play a major role in regulating the immune system and reducing inflammation.
  • Eating broccoli keeps the digestive system healthy and prevents constipation. Eating broccoli on a regular basis works to get rid of toxins stored in the body through feces and secretions.

Tips For Preparing Broccoli

In order to prepare a good and delicious broccoli dish, several things must be taken into account, including:

Wash broccoli before use only.

  • Peeling the outer layer of the stems.
  • Use the steaming method to cook broccoli; In order to preserve the nutrients.
  • Avoid using aluminum containers for cooking; To avoid the annoying smell of broccoli for some.

Broccoli Side Effects

Broccoli Safety Broccoli is often considered safe when eaten in small amounts in the diet, but there is not enough information about the safety of broccoli when eaten in large or therapeutic amounts, as for pregnant and breastfeeding women, eating broccoli is often safe in normal amounts used in food, but it should be avoided.

It is taken in medicinal doses during pregnancy and breastfeeding.

Benefits Of Broccoli For Weight Loss

As mentioned earlier; Broccoli is low in calories, in addition to being rich in fiber, which may promote feelings of fullness for a longer period, which contributes to reducing overeating.

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Scientific Studies On The Benefits Of Broccoli

  • A 2014 study published in the International Journal of Food Sciences and Nutrition indicated that broccoli consumption can help lower blood levels of C-reactive protein in men who smoke, a marker of inflammation in the body. This means that consuming broccoli can help reduce inflammation in the body.
  • A study published in the International Journal of Food Sciences and Nutrition indicated that consuming 10 grams of broccoli sprouts daily for four weeks led to a significant decrease in blood insulin levels and an index of insulin resistance in the body (HOMA-IR).) in patients with type 2 diabetes, which means that consuming broccoli sprouts can help improve insulin sensitivity.
  • A laboratory study published in Behavioral Brain Research indicated that supplementation of broccoli sprouts in mice during pregnancy can help reduce the risk of newborn mice developing neurological and cognitive brain problems associated with intrauterine ischemia. This means that eating broccoli sprouts during pregnancy can help reduce the risk of neonatal cerebral palsy and developmental disabilities associated with placental insufficiency, but this benefit needs more studies to prove its effectiveness in humans. 

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