Broccoli is a green vegetable that looks vaguely like a small tree. It belongs to the plant species known as Brassica olerecea.
It is closely related to cabbage, Brussels sprouts, blackberries, and cauliflower – all edible oil plants are collectively referred to as cruciferous vegetables.
There are three main types of broccoli:
Broccoli is a nutritious energy home filled with vitamins, minerals, fiber, and antioxidants.
Here are the Broccoli Nutrition & top 14 health benefits of broccoli.
1. Broccoli nutrition- It is full of vitamins, minerals, and bioactive compounds
The biggest advantage of broccoli is its nutrients. It is loaded with a wide range of vitamins, minerals, fiber and other bioactive compounds.
Pack one cup (91 g) of raw broccoli contains the following nutrition.
- Carb: 6 g
- Protein: 2.6 gms
- Fat: 0.3 g
- Ber fiber: 2.4 g
- Vitamin C: 135% of RDI
- Vitamin A: 11% of RDI
- Vitamin K: 116% of RDI
- Vitamin B9 (folate): 14% RDI
- Potassium: 8% RDI
- Phosphorus: 6% RDI
- Selenium: 3% RDI
Broccoli can be eaten cooked or raw – both are healthy but provide different nutrition profiles.
Different cooking methods, such as boiling, microwaving, steaming, and steaming, alter the nutritional composition of vegetables, especially those that reduce vitamin C as well as dissolve protein and sugar. Steaming shows some negative effects.
Still, raw or cooked, broccoli is an excellent source of vitamin C. Half a cup (78 g) of cooked broccoli per day provides int int reference (RDI) – more than half can give orange.
Broccoli is a rich source of multiple vitamins, minerals and fiber. Different cooking methods can affect the nutrients in vegetables, but broccoli, whether cooked or raw, is a healthy addition to your diet.
2. There are powerful antioxidants that offer health-protective effects
The antioxidant content of broccoli can be one of its main boons for human health.
Antioxidants are molecules that prevent or neutralize cell damage caused by free radicals. This can reduce inflammation and have an overall health-protective effect.
Broccoli has high levels of glucorafine, a compound that is converted during digestion into a powerful antioxidant called sulfurofen.
Test-tube and animal studies suggest that sulforaphane may offer a number of health benefits, including blood sugar, cholesterol levels, oxidative stress, and the development of chronic diseases. However, more research is needed to understand its role in humans.
Broccoli also contains measurable amounts of the antioxidants lutein and zeaxanthin, which can prevent oxidative stress and cellular damage in your eye.
Broccoli contains multiple potent antioxidants that support healthy cells and tissues in your body.
3. Bioactive compounds can contribute to reduced inflammation
Broccoli contains various bioactive compounds that have been shown to reduce inflammation in our body tissues.
While multiple compounds work together to support this effect, some seem to work independently.
Flavonoids in broccoli, camouflage animals, and test-tube studies show inflammatory-provoking potential.
A small human study of tobacco smokers also found that eating broccoli reduced the signs of inflammation.
While these results are promising, it is important to think better about how broccoli consumption causes inflammation in humans.
Broccoli contains a number of bioactive compounds that have been shown to have anti-inflammatory effects in animal and test-tube studies. However, more human research is needed.
4. Nutrition in Broccoli can provide protection against certain types of cancer
Cruciferous vegetables, such as broccoli, contain a variety of bioactive compounds that reduce cell damage due to certain diseases.
Multiple small studies have shown that eating cruciferous vegetables can help prevent certain types of cancer.
While this data is encouraging, it is not so strong to claim a definite health claim regarding the role of broccoli in the treatment or prevention of cancer.
More human research is needed to determine the relationship between cruciferous vegetables and cancer prevention.
Multiple studies have shown that cruciferous vegetables, such as broccoli, may have anti-cancer effects, although more research is needed.
5. Antioxidants and fiber regulate blood sugar
Eating broccoli helps in better control of blood sugar in people with diabetes. Although the exact mechanism is unknown, it may be related to the antioxidant content of broccoli.
One human study showed a decrease in insulin resistance in patients with type 2 diabetes who consumed broccoli sprouts daily for a month.
Specifically, an animal study revealed that in diabetic rats, there was a decrease in the loss of pancreatic cells as well as a decrease in blood sugar.
Broccoli is also a good source of fiber. Some research suggests that high levels of dietary fiber are associated with lower blood sugar and improved control over diabetes.
Nutrition in broccoli lowers blood sugar and improves diabetes control. This is probably related to its antioxidant and fiber content.
6. Can support heart health in a variety of ways
Numerous studies have suggested that broccoli can support heart health in a variety of ways.
Elevated “bad” LDL cholesterol and triglyceride levels are known to be risk factors for heart disease. Broccoli may play a role in improving these markers.
One study found elevated levels of HDL cholesterol in people with triglycerides and “bad” LDL cholesterol, as well as powdered broccoli sprouts.
Some research also supports the idea that certain antioxidants in broccoli may reduce your overall risk of heart disease.
Studies of broccoli sprouts stuffed with rats have shown potential protective effects against cell death and oxidative stress in heart tissues after a heart attack.
In addition, a high intake of fiber-rich foods like broccoli is associated with a lower risk of heart disease.
Research suggests that broccoli can help reduce various risk factors for heart disease and prevent damage to heart tissue.
7. Reduces healthy digestion and constipation
Broccoli is rich in fiber and antioxidants – both of which support intestinal function and digestive health.
Regularity in the gut and a strong community of healthy bacteria in your colon are two important factors for digestive health. Eating fiber- and antioxidant foods like broccoli can play a role in maintaining healthy bowel function.
A study of rats on a diet of broccoli showed a reduction in inflammation in the colon as well as a favorable change in intestinal bacteria.
Recent human studies have shown that people who ate broccoli were able to defecate more easily than individuals in the control group.
Although these results are promising, more human research is needed to better understand how broccoli affects digestive health.
Eating broccoli can support intestinal regularity and healthy gut bacteria, yet more research is needed.
8. Mental speed can be reduced and support healthy brain function
Some of the nutrients and bioactive compounds in broccoli reduce mental retardation and support the functioning of healthy brain and nerve tissue.
A study of 960 older adults concluded that serving dark greens, such as broccoli, daily could help stave off the mental decline associated with aging.
In addition, an animal study showed that rats with a compound of broccoli – camphor, reduced the incidence of brain injury and reduced nerve tissue inflammation after a stroke-like event.
Sulforaphene is another powerful bioactive compound in broccoli that has the ability to help brain function after oxygen depletion in the brain.
In some studies, rats treated with sulfurofen showed significant recovery of brain tissue due to brain injury or toxic exposure, and reduced nerve inflammation.
Most recent research evaluating the effects of bioactive compounds found in broccoli on brain health is limited to animal studies. More research is needed to determine how these compounds support neurological function in humans.
Multiple animal studies have shown that certain bioactive compounds in broccoli may have a protective effect on brain tissue. However, more research is needed to establish this relationship in humans.
9. Can help to slow down the aging process
The aging process is mainly credited with reducing oxidative stress and metabolism throughout our lives.
Although aging is an inevitable natural process, dietary quality is considered to play a major role in the development of genetic expression and age-related diseases.
Research has shown that the key bioactive compound sulforaphane in broccoli may have the ability to slow down the biochemical process of aging by increasing the expression of antioxidant genes.
Still, more human research is needed to determine the causal relationship between the dietary intake of broccoli and its effect on the aging process.
The compounds sulforaphane found in broccoli may be able to slow down the aging process. More human research is needed to better understand this function.
10. Vitamin C content supports a healthy immune system
The human immune system is complex and requires plenty of nutrients to function properly.
Vitamin C is a really essential nutrient for the immune system – and broccoli is packed with it.
Research shows that vitamin C plays a role in both prevention and treatment of various diseases. 100-200 mg of vitamin C per day seems to be enough to prevent certain infections.
Usually vitamin C is related to oranges or strawberries, but broccoli definitely deserves credit – half a cup (-78 grams) serving of cooked broccoli earns 84% RDI for this vitamin.
Broccoli provides an excellent source of vitamin C, a nutritious nutrient that supports a healthy immune response.
11. Can support dental and oral health
Broccoli contains a wide range of nutrients, some of which are known to support oral health and prevent dental diseases.
Broccoli is a good source of vitamin C and calcium, which have two nutritional periods that reduce the risk of periodontal disease. A flavonoid called campherol found in broccoli can also play a role in preventing periodontitis.
Additional research shows that sulforaphane found in broccoli reduces the risk of oral cancer.
Some sources claim that eating raw broccoli helps to remove plaque manually and whiten teeth. However, no rigorous scientific data exists to support this.
Finally, more human research is needed to better understand the role of broccoli in maintaining a healthy mouth.
The specific nutrients found in broccoli are associated with a lower risk of dental and oral diseases.
12. Can promote healthy bones and joints
Many of the nutrients found in broccoli are known to support healthy bones and prevent bone-related disorders.
Broccoli is a good source of vitamin K and calcium, two important nutrients for maintaining strong, healthy bones.
It also contains phosphorus, zinc and vitamins A and C, which are also essential for healthy bones.
Test-tube studies have suggested that sulforaphane found in broccoli may help prevent osteoarthritis. However, more research is needed to draw definitive conclusions about the role humans play.
Many of the nutrients in broccoli, including calcium, vitamin K and phosphorus, are essential for maintaining healthy bones. In addition, early research suggests that some of the antioxidants in broccoli prevent certain joint disorders.
13. Broccoli benefits – support a healthy pregnancy
Your body needs a lot of vitamins, minerals and proteins during pregnancy to support the baby and the mother.
Broccoli is a good source of B vitamins – also called B9, also called folate. Folate is an essential nutrient for the development of the fetal brain and spinal cord. Regular intake of folate-rich foods like broccoli ensures a healthy pregnancy.
In addition, some animal studies have shown that the broccoli eaten by the mother can increase knowledge for the health of the newborn.
More research is needed to understand how broccoli and its bioactive compounds support the outcome of a healthy pregnancy.
Broccoli contains essential nutrients for some aspects of fetal development. Folate is especially important in this context. However, further research is needed to further study this topic.
14. Broccoli Benefits for skin. It protects from sun damage
Increased exposure to damaged ozone layer and ultraviolet (UV) rays is increasing skin cancer.
Research shows that bioactive compounds in broccoli can protect against the damage of ultraviolet radiation that causes skin cancer.
According to some animal studies, treatment with broccoli extract significantly increases tumor growth and increases its incidence in rats with ultraviolet radiation-induced skin cancer.
Similar results have been found in small human studies, with significant protective effect of broccoli extract against skin damage and against the development of sunburn cancer.
Finally, more research is needed to understand how broccoli and its bioactive ingredients protect the skin from the sun.
There was a significant reduction in tumor growth, according to small animal and human studies, when broccoli extract was used as a protective therapy against ultraviolet radiation.