The rising concern over a healthy diet and lifestyle has brought a lot of attention towards foods high in nutrition. One such highly nutritious vegetable with many health benefits is Broccoli.
Broccoli is an edible green vegetable related to the cabbage family. The genus of Broccoli is Brassica, and the species of Broccoli is Brassica oleracea. Broccoli has a large flowering head arranged like branches of trees; the flowers sprout from the stalk the same way branches of trees arise from the stem. A ring of leaves surrounds the flowering head. The leaves also emerge from the stalk. Broccoli is closely related to cruciferous vegetables. Cruciferous vegetables are edible plants and include cabbage, sprouts, kale, and cauliflower.
All three parts of Broccoli, i.e., flowering head, stalk, and leaves, are used as vegetables. Broccoli can be eaten in raw and cooked form and is packed with the essential nutrients required for the body. It is particularly rich in vitamins, minerals, and sulfur-containing anti-oxidants. A detailed description of the nutritional constituents and health benefits of Broccoli is in the following section.
Nutritional Value of Broccoli
The raw form of Broccoli has about 90 percent water. It has only 7 percent carbohydrates. A cup of raw Broccoli, on average, has around 30 calories. This low-calorie value of Broccoli is significant for maintaining your weight in an ideal range. Let us briefly look at all the nutritional Constituents of Broccoli.
1) Sugars
The carbohydrate that is part of Broccoli includes sugars and fiber. The main sugars found in Broccoli are glucose, fructose, and sucrose. There is also a minute quantity of lactose and maltose in the Broccoli.
Despite all these types of sugars in Broccoli, the overall sugar content of Broccoli is not high. A cup of raw Broccoli which is 91g has only 3.5g (0.12oz) of sugar that enters your bloodstream.
2) Fiber
Fibers are an essential component of a healthy diet; they are required to maintain the gastrointestinal tract’s normal functioning. They also prevent chronic diseases. If you take a cup of raw Broccoli daily, you ingest around 3.5 g (0.12oz) of fiber. This amount of fiber is 10 percent of your daily fiber requirement.
3) Proteins
The protein constituent of Broccoli is relatively higher as compared to most of the other vegetables. Proteins make up to 30 percent of the dry weight of Broccoli. A cup of raw Broccoli contains around 3g of proteins. This relatively higher concentration of protein in Broccoli is beneficial for the repair and growth of tissues of the body.
4) Vitamins and Minerals
Like other vegetables, Broccoli is rich in vitamins and minerals. Vitamins that are exceptionally high include Vitamin C, Vitamin K, and folate or Vitamin B9. These vitamins play a role in cardiovascular health and growth.
Minerals rich in Broccoli include potassium, manganese, and iron. These minerals are essential for controlling blood pressure, maintaining the growth and oxygenation of the body tissues.
Apart from the vitamins and minerals described above, Broccoli contains minute quantities of many other vitamins and minerals.
5) Other Constituents
Apart from the sugars, fiber, proteins, minerals, and vitamins, Broccoli contains many other compounds with various health benefits. These compounds include anti-oxidants such as sulforaphane, quercetin, and kaempferol. It also has indol-3-carbinol. The are various health benefits of anti-oxidants which we will discuss ahead.
Health Benefits of Broccoli
The above described nutritional composition of Broccoli gives us an idea that it is a health-friendly diet option. Due to vitamins, minerals, proteins, anti-oxidants, Broccoli has many positive health impacts on the body. The health benefits include control of blood pressure, blood glucose, blood cholesterol level, prevention of cancer, and improvement of inflammatory diseases. A detailed description of all the health benefits of Broccoli is in the following section.
1) Sugar Control
Broccoli helps control blood sugar levels in patients with diabetes mellitus. Three factors responsible for this are low sugar, relatively high fiber, and low-calorie content in the Broccoli. Low sugar content reduces the sugar from an external source and lowers blood sugar. The low-calorie content of Broccoli also helps in reducing weight which decreases insulin resistance. Reduced insulin resistance in type-2 diabetes gives relatively better sugar control.
2) Lowering of Blood Cholesterol level
Cholesterol is a key component for the formation of bile acids. Bile acids are formed in the liver and released in the GIT through the bile duct. Usually, these bile acids are reabsorbed through the bloodstream. The fiber and some other components of the Broccoli trap the bile acids released into GIT.
When these bile acids are trapped in GIT and subsequently excreted in the feces, the liver needs to synthesize new bile acids. There is the utilization of additional cholesterol in the synthesis of bile acids. This further utilization of the cholesterol for bile synthesis results in lowering the blood cholesterol level. And subsequently, reduced blood cholesterol level reduces the risk of atherosclerosis and other subsequent cardiovascular diseases.
3) Healthy Digestion
The presence of higher fiber and anti-oxidant content in the Broccoli improves the functioning of the gastrointestinal tract. The intake of Broccoli has been shown to reduce the occurrence of inflammatory diseases of GIT. A recent trial study on humans indicated that people who regularly took Broccoli had improved GI mobility and defecation. This results in low occurrences of constipation and subsequent complications.
4) Cancer Prevention
Studies have shown a reduced occurrence of many cancers on supplementation of cruciferous vegetables, including Broccoli. Such cancers include lung, breast, colorectal, prostate, pancreatic, and gastric cancer. The reduction in cancer on supplementation of cruciferous vegetables occurs due to the presence of isothiocyanates in the. The main isothiocyanate found in Broccoli is sulforaphane. Sulforaphane, like other isothiocyanates, affects liver enzymes, decreases oxidative stress, reduces inflammation, and activates the immune system. All these activities help in reducing the risk of cancer.
5) Eye Health
A deficiency of vitamin A leads to reduced vision and night blindness. A well-maintained vitamin A concentration in the body reduces the risk of vision impairment and night blindness with aging. Broccoli contains a significant amount of beta carotene. Beta carotene is converted to vitamin A during its metabolism in the body. Hence, the intake of Broccoli prevents vitamin A deficiency and subsequent vision problems.
6) Low Risk Of Inflammatory Diseases
Broccoli has anti-oxidants that reduce the oxidative damage of the inflammation. The kaempferol, found in Broccoli, has demonstrated concrete anti-inflammatory action during experimental studies in animals. The anti-inflammatory effect is helpful in the resolution of chronic wounds and other chronic inflammatory conditions.
7) Strengthening of Immune System
Vitamin C is an essential requirement for a healthy immune system. Vitamin C enhances the proliferation of B and T cells which are crucial components of the immune system. It also enhances the proliferation of other immune cells such as natural killer cells and macrophages. Vitamin C also increases the receptor sensitivity of the B and T cells. Hence, intake of Broccoli (vitamin C) results in improved immunity.
8) Dental and Oral Health Benefits
Intake of Broccoli also increases the durability of your teeth. Vitamin C and calcium found in Broccoli strengthen your teeth and reduce the risk of periodontitis. Kaempferol found in Broccoli also reduces the risk of periodontitis. Some researchers also claim that sulforaphane reduces the risk of oral cancer.
9) Stronger Bones and Joints
As said above, Broccoli is rich in minerals and vitamins. Minerals such as calcium, phosphate, and zinc deposit in bones and increase the durability of the bones. Vitamins K is found in higher amounts in Broccoli; it enhances bone health by improving the calcium deposition in the bone. Vitamin C and Vitamin A found in Broccoli also have a positive impact on bone health.
10) Pregnancy-Related Benefits
The intake of Broccoli is beneficial for the health of the mother and baby during pregnancy. There is a requirement for more RBCs production during the pregnancy. An increased need for folate can be fulfilled with the intake of Broccoli. Folate also plays a vital role in the development of the brain and spinal cord of the baby. Broccoli also helps in controlling blood pressure and blood sugar level. Better control of blood pressure and blood glucose ensures the better health of the mother and baby during the pregnancy.
11) Slows brain decline and optimizes brain function
The bioactive compounds of Broccoli may prevent the brain’s decline in certain diseases. A study was conducted on older adults in 1960; the intake of Broccoli resists the mental deterioration that occurs with aging.
A study on the mice indicated that supplementation of kaempferol ( found in Broccoli) reduces brain injury and inflammation. Sulforaphane is known to prevent oxidative damage of the brain. Though, there is a need for more research evidence to support these brain effects of Broccoli.
12) Slowing Down of Aging
Aging is a natural and inevitable phenomenon. However, we can slow down this phenomenon with specific strategies. The intake of Broccoli reduces oxidative damage, minimizes blood pressure and blood glucose fluctuation, and reduces the risk of cardiovascular diseases and other chronic ailments. All these factors contribute to slowing down the process of aging in people who take Broccoli regularly.
The Takeaway Message:
Broccoli is a green vegetable related to the cabbage family. Broccoli contains low calories and sugar. But it is rich in fiber, proteins, minerals, vitamins, and anti-oxidant compounds. The composition of Broccoli makes it a health-friendly diet. It has many health benefits, including controlling blood glucose and cholesterol levels.
The intake of Broccoli improves the function of your GIT and immune system. Broccoli also prevents the risk of periodontitis and night blindness occurrence with aging. Broccoli has also been shown to prevent cancer and other chronic diseases.
The overall result of broccoli intake is improved health and slowed aging. However, keep in mind that Broccoli is just one good food for your health; it cannot solve your health issues. But if you consult your dietician and add Broccoli to your diet plan and other good diets, the results would be satisfactory.
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