Broccoli is one of the few super foods that is globally known for its wide variety of health benefits. Broccoli can be eaten in salads, sandwiches and can also be cooked with some gourmet dishes. It is a low calorie food which is simultaneously very delicious. Broccoli is a favourite among health conscious fitness freaks. There are several reasons behind that. Here are a few reasons as to why broccoli is the super food that you must start including in your regular diet.
Benefits of Eating Broccoli:
- Eating broccoli has more health benefits than what meets the eye. It is high in nutrients such as Vitamin K, Vitamin C, Iron and fibre too. It is also rich in potassium which is very essential for the body. The main reason that broccoli is preferred more than other vegetables are that it contains more protein than the other vegetables. Broccoli is related to other vegetables such as cauliflower, cabbage, kale and Brussels sprouts.
- When it comes to health benefits, broccoli is known to prevent cancer. There are different types of cancer but all of them have the same method of infection. When cells grow rapidly, they are more prone for cancer to take form and spread. Cancer is basically the rapid and uncontrollable growth of abnormal cells, mainly because of a state of oxidative stress. This oxidative stress can be taken care of by a few simple modifications in our routine.
- Broccoli contains several compounds that are believed to protect the body against cancer. Studies reveal that consuming cruciferous vegetables, such as broccoli itself, can be useful in preventing many cancers. They have been researched and studied to be able to prevent lung, pancreatic, breast and gastric cancer among others. The compounds found in cruciferous vegetables are known to reduce inflammation, decrease oxidative stress, boost the immune system and decrease the growth of cancerous cells. The sulforaphane present in broccoli is known to prevent the body against cancer at a molecular state, mainly because of its tendency to reduce oxidative stress.
- Sulforaphane is present in a whopping amount of 50-200 times more in young broccoli sprouts than full grown ones. Broccoli is also available in the form of supplements and in powder forms for consumption. However, they may not be able to provide the same results as the fresh vegetables do.
- Broccoli is also known to be taking care of the heart and the liver in many ways. The compounds found in broccoli are capable of binding with the bile acid produced by the liver and it helping effective digestion. The abundance of fibre in the vegetable is a boon when it comes to quicker and smoother digestion. Bowel movements are relaxed when more broccoli is consumed. Compounds in broccoli also dedicate themselves to making sure that none of the bile juices are reused, thus reducing cholesterol levels in the body. This is how broccoli is used to reduce cholesterol levels and aide in effective weight loss. Lower cholesterol levels also mean a healthier heart.
- Broccoli is rich in anti-oxidants that have more purpose in cell repair and regeneration. Cell repair and regeneration is very beneficial in various aspects of the body. They can help in building a better immune system and a stronger immune system after the body’s immunity has been compromised to illnesses. Besides, cell regeneration is very important when it comes to preserving healthy skin. Broccoli is high in fibre, Vitamin A, C and K and also contains potassium. Besides, one serving of broccoli comes close to 31 calories, making it a fat free vegetable.
- The nutritional facts behind broccoli are what make it the best suited vegetable when it comes to following a healthy diet. Including broccoli in one’s diet at a very early stage will help in keeping up with good eye sight, mainly because of the abundance of Vitamin A. Broccoli is called a super food for many reasons, one of them being its role in detoxification. When the body needs to repair itself, there is no other vegetable that functions as good as broccoli does.
Nutrition facts of Broccoli:
Broccoli in its raw form contains about 90% of water, 3% of protein and 7% of carbs, making it fat free. This vegetable is loaded with minerals and anti-oxidants that play different roles in the body. With only 31 calories per serving, broccoli is the vegetable that one must include to maintain a low calorie diet.
Broccoli contains carbohydrates that are mainly fibre and sugars. When it comes to sugars, fructose, glucose and sucrose are majorly found, with small amounts of lactose and maltose. However when it comes to total amount of carbohydrate content, the numbers are pretty low. They are digestible carbs that the body can process easily.
Compared to other vegetables, broccoli contains more protein. Proteins are essential in building healthy muscle, thus making broccoli, one of the best suited vegetables for diets. Proteins are the building blocks of the body and broccoli contains about 29% more protein than other vegetables. When taken in a quantity of one cup, broccoli contains about 3 grams of protein.
When it comes to the vitamins and minerals that broccoli contains, the list goes as follows.
- Vitamin K1: Broccoli contains high amounts of the vitamin K1 which is very helpful when it comes to blood clotting. In addition to that, it also helps in strengthening bones.
- Vitamin C: Vitamin C is rich in anti-oxidants. A cup of broccoli is known to provide about 70% of the anti-oxidants that the body needs in a day.
- Potassium: Broccoli is rich in potassium which is very essential to the body when it comes to maintaining a stable blood pressure and cardiovascular health.
- Folate: Folate is very important for tissue growth, particularly in pregnant women and can be found in abundance in broccoli.
- Iron: Broccoli is iron rich and helps in many functions of the blood. Eating broccoli regularly keeps your blood in good health.
The Nutrient Rich way of cooking Broccoli:
Broccoli and its nutrients are best retained when the vegetable is steamed rather than cooked or boiled. Steaming for different time periods has different amounts of nutrient retention in broccoli. There are a few simple yet delicious ways to enjoy broccoli.
You could steam a cup of broccoli florets and set them aside. Take a fry pan and sauté pasta, broccoli florets, pine nuts and other vegetables of your choice with olive oil. Season with salt and pepper and serve. You can also make a delicious soup by taking pureed cooked broccoli and cauli flower by serving it with seasonings of your choice. When you make omelettes you can add small chopped florets of broccoli to give a delicious twist to a simple dish. Broccoli can be cooked easily and can be enjoyed both raw and cooked. When it comes to steaming however, researches have shown that gentle steaming is the most effective method.
Broccoli is more nutrient when it is eaten raw. So the best way to consuming broccoli is by adding it to salads and no cooking wraps. It is one of the best vegetables when it comes to low calorie diets and an added benefit is that, it also has other health benefits to it.
