February 19, 2023 - Shelly Jones
Updated Version - July 25, 2023
Broccoli is a member of the cabbage family, which also includes cauliflower, brussels sprouts, and kale. Broccoli is a good source of vitamins C and K, folate, fiber, and potassium. Broccoli is low in calories, high in nutrients and fat-free.
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Let’s look at the top 10 health benefits of eating broccoli as part of your diet.
Broccoli contains compounds such as sulforaphane and indole-3-carbinol that have been shown to have anti-cancer properties. It is particularly beneficial in reducing the risk of colon, breast, and lung cancer. Studies have shown that consuming broccoli and other cruciferous vegetables may reduce the risk of certain types of cancer, including lung, prostate, and colon cancer.
Broccoli is high in antioxidants, including vitamin C, which may help reduce inflammation and lower the risk of heart disease. Studies have shown that consuming broccoli daily for 8 weeks can reduce blood pressure among hypertensive adults.
Broccoli is low in carbohydrates and high in fiber, which can help regulate blood sugar levels and may be beneficial for people with type 2 diabetes.
Broccoli is high in fiber and can help keep the digestive system healthy and regular. Studies have shown that consuming broccoli can improve digestive health by increasing the production of short-chain fatty acids.
Broccoli is low in calories, high in fiber and can help you feel full and satisfied which can be beneficial for weight management.
Broccoli is a good source of Vitamin K and other essential minerals, which are important for healthy bones. Sulforaphane in broccoli keeps the cartilage between your joints healthy and thus helps prevent osteoarthritis.
Studies have shown that a compound in broccoli called sulforaphane may have neuroprotective effects and could potentially be used to treat neurodegenerative diseases such as Alzheimer's and Parkinson's.
Studies have shown that consuming broccoli can have protective effects on the liver by reducing inflammation and oxidative stress. Broccoli consumption can also improve liver function.
Broccoli helps in maintaining a healthy skin since it is a rich source of antioxidants and nutrients like vitamin C and minerals such copper and zinc. Vitamin K, amino acids and folates in broccoli help in maintaining skin immunity.
The two main carotenoids in broccoli, which are lutein and zeaxanthin, have been associated with a reduced risk of age-related macular degeneration. Broccoli contains beta-carotene, which your body converts to vitamin A. Thus this vegetable can improve eye health in individuals with low vitamin A intake.
Broccoli should only be cooked until it is tender-crisp, as over cooking can destroy some of the nutrients. Broccoli contains goitrogens, which can interfere with thyroid function if consumed in large amounts.