Broccoli Health Benefits, Plant description, Nutrients, Scientific classification, its Use in various Health Conditions and FAQ
Green vegetables play an important role in keeping us healthy. Regular consumption of these green vegetables rich in different nutrients protects our body from various diseases and helps in curing diseases. One such nutrition rich veggie is ‘Broccoli’.
Broccoli is a delicious and nutritious vegetable. Broccoli is a vegetable belonging to the ‘Brassicaceae’ plant family. When we think of green vegetables to include in our diet, broccoli is one of the healthiest options that come to our mind. From the cabbage family, broccoli can be classified as an edible green plant. This vegetable is native to the Mediterranean and was originally grown in Italy. Broccoli has different health benefits.
Health benefits and Uses of Broccoli
Broccoli is a fast growing annual plant that is 60-90 cm (24-35 inches) tall. Straight and branched with leather leaves, broccoli has a thick green cluster of flower buds at the head of the central axis and branches. If the crop is not harvested, those buds carry yellow flowers with four petals and produce fruits. Broccoli develops in moderate to cold climates and is transmitted by seeds, planted directly in the field. Depending on the variety and weather, the head, or the florets, reach harvest between 60 and 150 days.
The following portions of the article will discuss the health benefits of Cauliflower and related things.
Types of Broccoli
There are different types of broccoli, which are popular in different parts of the world. The three main types are –
- Calabrese broccoli: It is the most common type, named after Calabria (Italy) and is called broccoli only.
- Sprouting broccoli: This type has many heads and thin stalks.
- Purple cauliflower: It is shaped like a cauliflower and contains small flower buds.
Other types include Broccoli Rabe, Chinese broccoli and Broccoflower.
Nutritional value of per 100g Broccoli
- Energy: 141 KJ (34 kcal)
- Carbohydrate: 6.64g
- Dietary fiber: 2.6g
- Fat: 0.37g
- Vitamin A equiv: 31 mcg
- Beta-carotene: 361 mcg
- Lutein Zeaxanthin: 1403 mcg
- Thiamine (B1):0.071mg
- Riboflavin ((B2): 0.117mg
- Niacin (B3): 0.639mg
- Pantothenic acid (B5): 0.573mg
- Vitamin (B6):0.175mg
- Folate(B9): 63 mcg
- Choline: 19mg
- Vitamin (C): 89.2mg
- Vitamin (E): 0.78mg
- Vitamin (K):101.6mcg
- Calcium: 47mg
- Iron: 0.73mg
- Magnesium: 21mg
- Manganese: 0.21mg
- Phosphorus: 66 mg
- Potassium: 316mg
- Sodium: 33mg
- Zinc: 0.41mg
- Other constituents
- Water: 89.3g
Scientific Classification of Broccoli
- Kingdom: Plantae
- Clade: Tracheophytes
- Clade: Angiosperms Brassica
- Clade: Eudicots
- Clade: Rosids
- Order: Brassicales
- Family: Brassicaceae
- Genus: Brassica
- Species: B. Oleracea
- Scientific name: Brassica oleracea
Benefits of Broccoli
- Prevents Cancer
Broccoli shares cancer fighting and immune-enhancing properties with other crucifixion vegetables such as cauliflower, Brussels sprouts and cabbage. Broccoli contains properties that reduce estrogen that usually cause cancer in the body. Research has shown that broccoli is highly suitable for preventing breast and uterine cancer.
- Cholesterol reduction
Like many whole foods, broccoli contains soluble fiber that extracts cholesterol from your body. This is because broccoli fiber helps in tying bile acids in the digestive tract. This makes it easier to increase cholesterol excreta from our body. According to research by the Food Research Institute, a certain type of broccoli can help reduce blood LDL-cholesterol levels by 6 percent.
- Reduces Allergic reaction and Inflammation
Broccoli can reduce the effects of allergy related substances (Kaempferol) in the body. Broccoli even contains a lot of omega 3 fatty acids, known as anti-inflammatory. In addition, broccoli can also help people suffering from arthritis because broccoli contains sulforaphane, a chemical that blocks enzymes that can harm joints and therefore cause inflammation.
- Powerful Antioxidant
Broccoli contains antioxidants that can help the body in many ways. Broccoli is deeply concentrated with vitamin C, making it excellent for immunity. Apart from this, broccoli contains flavonoids which help in efficient reuse of vitamin C. It is rich in carotenoid lutein, jacsanthin, beta-carotene and other powerful antioxidants.
- Bone health
Broccoli contains high amounts of calcium and vitamin K, which are important for both bone health and osteoporosis prevention. Along with calcium, broccoli is full of other nutrients such as magnesium, zinc and phosphorus. For these qualities, broccoli is highly suitable for children, the elderly and lactating mothers.
- Heart health
Anti-inflammatory properties of one of the sulforaphane of broccoli Isothiocyanates (ITCs) may be able to prevent some damage to blood vessel lining that can be caused by inflammation due to chronic blood sugar problems. Broccoli is excellent for heart health as it contains fiber, fatty acids and vitamins that help in controlling blood pressure in the body. It helps in reducing bad cholesterol, so it leads to a healthy heart. Broccoli helps protect blood vessels from getting harmed.
- Supports Diet
Broccoli is a good carb and contains high fiber, which helps in digestion, prevents constipation, maintains low blood sugar, and controls overeating. In addition, broccoli is also great for weight loss as it is rich in fiber. Broccoli It is an ideal green vegetable to include in your salad and complete your five colored vegetables every day. In addition, broccoli contains protein, making it suitable for vegetarians who otherwise cannot fulfill their protein requirements.
- Great for detoxification
Since broccoli is rich in fiber, it can help in getting rid of toxins through the digestive tract. Apart from this, broccoli is also full of antioxidants that help in overall detoxification of the body. Broccoli contains special phytonutrients that help in the body’s detoxification process. This means that the body gets rid of unwanted contaminants. Broccoli contains Isothiocyanates which helps in the detox process at genetic level.
Skin care not only includes brightness but also its immunity. Since broccoli is an antioxidant and nutrient powerhouse such as vitamin C and minerals such as copper and zinc, broccoli helps maintain a healthy skin. This means it protects the skin from infection as well as keeps your skin’s natural glow. Broccoli is full of vitamin K, amino acids and foliates, which makes it ideal for maintaining healthy skin immunity.
- Eye care
Broccoli contains beta-carotene, vitamin A, phosphorus and other vitamins such as B complex, vitamin C and E. All these rich nutrients are great for eye health as they help protect the eyes from damage caused by harmful radiation we pass by constantly on our phones or in front of other gadget screens.
Since broccoli is rich in vitamin C, which has numerous antioxidant properties, it is excellent for anti-aging. This is because antioxidants help fight free radicals responsible for aging. These free radicals often cause skin damage. Eating broccoli regularly helps in reducing fine lines, wrinkles, skin problems such as acne and even pigmentation.
- May Boost Brain Health
Broccoli can help boost knowledge and memory as it is rich in vitamin K and Colin. In addition, sulforafan can help prevent the onset of Alzheimer’s and many neurodegenerative diseases.
- May Aid In hair care
Nutrients found in broccoli, such as vitamin A and C, can be great for keeping your hair bright, thick and healthy. These vitamins can prevent dry hair by controlling the production of sebum on the scalp to naturally moisturize which makes the hair less fragile and reduces hair loss.
Uses of Broccoli
- It can be cooked or eaten raw.
- You can steam it and eat it for a healthy diet.
- To increase its nutrients, include broccoli in your salads adding olive oil in it.
- It can also be added as a healthy addition to soups and stoats, pizzas, pajatas.
We can use broccoli in different ways in curing different diseases.
Side Effects of Broccoli
Although broccoli has several health benefits, its vices are also seen-
- Using some people’s broccoli can cause allergic rash as it contains several powerful compounds.
- Again, it is not good for people with blood thinners to suddenly increase or reduce vitamin K (which is present in broccoli) as it plays a big role in blood clotting.
Special Precaution and Warning
Broccoli is safe in food volume for pregnant and lactating women. But large medicinal amounts should be avoided until more is known.
It should be used regularly in the right quantity keeping in view the benefits and disadvantages of broccoli as excessive use of any product can harm our health. Consult a doctor before using broccoli in curing the disease.
The above article included the benefits of Bottle gourd along with other related information. This information may benefit you in various ways to treat many health conditions. Thank You!
Read Also: Benefits of Broccoli (Assamese)
1/ What if you eat broccoli every day?
Ans: It is safe to eat broccoli in regular quantities, but overtaking it daily can lead to side effects. The most common side effects are gas or intestinal irritation, caused by high amounts of broccoli fiber.
2/ Why is broccoli not good for thyroid patients?
Ans: Broccoli affects the functioning of your thyroid gland, as it is goitrogen in nature. They are the chemicals that suppress the activity of the thyroid gland. This chemical inhibits iodine in your body, causing your thyroid gland to grow and lead to goiter.
3/ What is the healthiest way to eat broccoli?
Ans: Broccoli cooked with salt destroys beneficial enzymes for a very long time that divides chemicals into cancer fighters. The best way to eat it is to steam it raw or cook it for just two to three minutes, says a nutritionist.
4/ Which part of broccoli is the healthiest?
Ans: Many people prefer broccoli florets, but you can also eat leaves and stems. Broccoli branches have the most fiber, while broccoli leaves contain cell-protected antioxidants, vitamin E and K, and calcium.
5/ How do you know if broccoli is bad, rotten or damaged?
Ans: When broccoli starts to get worse the smell will be intense, that is usually the first sign. Around the same time you will notice a change in color as the bright green color starts to turn yellow.