Broccoli: 23 Nutrition Facts And Health Benefits

1. Broccoli helps prevent cancer.

Many cancer studies have discussed the link between broccoli and cancer in great detail. This vegetable contains glucosinolates, a chemical that contains sulfur. Glucosinolates break down during ingestion to form biologically active compounds. One of them is indole-3-carbinol, a compound with powerful anticancer properties.

Research has shown that broccoli can help prevent cancer, especially prostate, lung, breast, and colon.

Another compound in broccoli that may provide cancer-fighting benefits is sulforaphane. Sulforaphane supports normal cell division and function and promotes apoptosis in cancer cells.

Broccoli also contains significant amounts of fiber, which boosts immunity and fights inflammatory diseases like cancer.

2. Broccoli detoxifies the body.

The glucoraphanin, gluconasturtin, and glucobrazicin in broccoli neutralize and remove unwanted chemicals from the body.

The sulforaphane in broccoli protects aerobic cells from damage by inducing detoxification enzymes. It also inhibits the inflammatory response. In one study, people who consumed broccoli sprout tea had higher levels of detoxification than those who did not. These people saw a decrease in blood levels of benzene and acrolein after an 8-week trial. Benzene and acrolein are chemical combustion products that are common in highly polluted areas. Simply put, broccoli helps eliminate pollutants that we unconsciously inhale every day.

3. Broccoli helps improve bone and dental health.

An excellent source of vitamin K, calcium, potassium, and magnesium, broccoli plays an important role in maintaining bone density.

Experts say that vitamin K helps build good bones. A large broccoli contains about 100% of your daily needs for vitamin K. This vitamin, along with calcium, also helps maintain teeth.

This basically means that broccoli can help fight osteoporosis.

4. Broccoli helps promote heart health.

One of the many benefits of broccoli is that it improves heart health by keeping blood vessels strong. The sulforaphane in this vegetable helps prevent and treat damage to the lining of blood vessels.

One study found that eating broccoli can improve the heart’s ability to pump blood. Other studies have also linked broccoli consumption to a reduced risk of coronary heart disease. This vegetable can reduce inflammation and oxidation of the arteries in people prone to stroke.

And broccoli is cholesterol free. It is also rich in fiber, which helps regulate cholesterol levels and prevents heart attacks.

5. Broccoli is excellent for improving digestive health.

Broccoli has properties that reduce inflammation in the colon and prevent colon cancer. This vegetable breaks down in the stomach into certain compounds, one of which is indolocarbazole (ICZ). This ICZ activates another compound called aryl hydrocarbon receptor (AHR) to maintain the function of the intestinal lining and treat related problems.

Broccoli also contains many other compounds that can improve overall gut health.

6. Broccoli is good for liver health.

Broccoli has been found to help prevent and even treat liver cancer.

Broccoli sprouts can increase detoxifying enzyme levels and protect the liver from damage. Broccoli can also prevent liver failure. Regular consumption of moderate amounts of broccoli can have surprising effects on liver health.

Another study found that broccoli also prevents fatty liver disease.

7. Broccoli has anti-allergic properties.

Studies have shown that eating broccoli can increase the production of antioxidant-producing proteins in your nasal cells. This can help treat allergies.

Another study found that broccoli sprouts attenuate nasal allergic reactions. It also reduces the effects of particulate pollution on allergic diseases and asthma. Broccoli is rich in quercetin and kaempferol, polyphenols known for their anti-allergy immune responses. Quercetin is powerful in treating allergies, making it one of the main ingredients in most allergy medications.

Broccoli can also help treat other allergic conditions, such as asthma. The sulforaphane in this vegetable triggers the release of antioxidant enzymes in the human respiratory tract. This protects against free radicals and other pollutants that we breathe in every day.

8. Broccoli has benefits for weight loss.

Broccoli is low in calories, making it an ideal food for weight loss diets. And broccoli is a good source of fiber. This helps keep you full for a long time and prevents you from overeating.

9. Broccoli is good for eye health.

The sulforaphane in broccoli is a natural antioxidant that protects the eyes from ultraviolet rays. Studies have shown that sulforaphane has protective properties for the eyes.

This vegetable contains lutein and zeaxanthin, which are important antioxidants for the human eye. These antioxidants help prevent other serious eye conditions, such as cataracts and macular degeneration. About 100 grams of broccoli contains 1,080 mcg of lutein and zeaxanthin.

Broccoli is also rich in vitamin C, an essential nutrient for vision.

10. Broccoli can help diabetes.

The sulforaphane in broccoli prevents blood vessel damage caused by diabetes. Sulforaphane activates certain enzymes that limit this type of damage.

In one study, sulforaphane was shown to lower glucose levels and reduce the harmful effects of sugar.

Also, adding broccoli to your food can help lower the rise in blood pressure thanks to its fiber content.

However, more precise research on diabetes is needed. Therefore, please use it for reference only. Diabetic patients should consult their doctor before consuming food.

11. Broccoli helps improve brain health.

Two important nutrients in broccoli that improve brain health are vitamin K and choline. The first improves cognitive abilities, the second improves memory. Broccoli is also rich in folic acid, which can help prevent dementia and help with depression.

Other research suggests that broccoli can improve neuroinflammation to some degree. And the sulforaphane in broccoli has been shown to improve spatial memory, especially after traumatic injuries. Therefore, this compound is considered a potential option for treating brain damage in patients.

Another research report found that broccoli is rich in beta-carotene, which can help prevent cognitive decline.

12. Broccoli is excellent for improving your metabolism.

Another benefit of broccoli is its metabolism-boosting properties. The calcium and vitamin C in broccoli can boost your metabolism.

The fiber in broccoli is also responsible for maintaining a healthy metabolism and key body functions.

13. Broccoli has properties that stimulate the immune system.

One of the main benefits of broccoli is to boost the immune system. One reason is the vitamin C content. The sulforaphane in this vegetable interacts with Nrf2, a protein that regulates the body’s overall antioxidant response. This protein is associated with hundreds of antioxidant and rejuvenating enzymes and genes.

Sulforaphane has also been shown to reverse declines in immune function in cells that can accelerate with age. And broccoli contains another glutathione complex, also called a master antioxidant. This antioxidant also supports immune health.

14. Broccoli is beneficial for pregnancy health.

Proper nutrition during pregnancy is very important.

The calcium in broccoli helps prevent osteoporosis in pregnant women. Bones can become more brittle during pregnancy. Folic acid ensures a healthy pregnancy and eliminates neurological defects in the baby.

And the fiber in broccoli helps prevent gestational diabetes, a disease that often occurs in pregnant women. A Canadian study found that eating broccoli sprouts can also prevent brain damage in newborns.

15. Broccoli helps improve men’s sexual health.

A Spanish study found that increasing folic acid intake can improve semen production and therefore fertility. And the vitamin A in this vegetable can increase sperm count.

Broccoli was also found to prevent bladder cancer, which is three times more common in men than women.

16. Broccoli helps balance the body’s pH level.

Broccoli is an alkaline food that helps balance the body’s pH level.

17. Broccoli is good for skin health.

Antioxidants help improve skin health and delay aging. The vitamin C in this vegetable helps in collagen production, which ultimately makes your skin look younger.

Broccoli contains a substance called glucoraphanin, which is converted to sulforaphane to help repair skin and make skin healthy.

Studies have shown that broccoli sprout extract protects against cancer and UV-induced skin damage.

18. Broccoli has anti-aging properties.

A compound in broccoli called NMN has been found to provide anti-aging benefits. NMN produces another important compound for energy metabolism. This compound energizes our body, potentially eliminating some of the signs associated with aging.

And the vitamin C in this vegetable fights free radicals that accelerate the aging process. Vitamin C also contributes to the production of collagen, which improves skin elasticity and reduces wrinkles.

19. Broccoli helps improve hair health.

Another benefit of broccoli is its hair health benefits. Vitamin B and Vitamin C strengthen hair and strengthen hair follicles. Vitamin C also fights free radicals that cause hair loss.

20. Broccoli has anti-inflammatory properties.

One of the benefits of broccoli is that it acts as an anti-inflammatory. The anti-inflammatory effects can delay joint damage associated with osteoarthritis. A university study found that the sulforaphane in broccoli helps arthritis sufferers by blocking an enzyme that causes joint destruction by stopping a key molecule known to cause inflammation.

The isothiocyanates and omega-3 fatty acids in broccoli also help control inflammation.

21. Broccoli helps prevent chronic diseases.

Broccoli contains certain compounds that can help prevent chronic diseases. This reduces your chances of developing diabetes, asthma, heart disease, and many other life-threatening illnesses.

22. Broccoli has blood pressure regulating properties.

Chromium, which is found in abundance in broccoli, helps regulate blood pressure. In addition, the potassium in this vegetable can act as a vasodilator. More specifically, potassium helps improve blood flow and oxygenation to vital organs by relieving tension and stress on veins and blood vessels. Magnesium and calcium also help regulate blood pressure and help protect the heart from cardiovascular diseases like strokes and heart attacks.

23. Broccoli has benefits for anemia.

Broccoli is rich in iron and protein, which is beneficial for anemia. Also, along with iron, copper is another essential mineral for the production of red blood cells.

Nutritional information for broccoli (91g)

  • Calories: 31 Kcal
  • Total fat: 0.3 g (0%)
  • Total carbohydrates: 6 g (2%)
  • Dietary fiber: 2.4 g (9%)
  • Proteins: 2.6 g (5%)
  • Sodium: 30 mg (1%)
  • Calcium: 42.77 mg (3%)
  • Iron: 0.66 mg (4%)
  • Potassium: 288 mg (6%)
  • Choline: 17 mg
  • Folic acid: 57.33 mcg (14%)
  • Niacin: 0.581 mg (4%)
  • Pantothenic acid: 0.521 mg (10%)
  • Riboflavin: 0.106 mg (8%)
  • Thiamine: 0.065 mg (5%)
  • Vitamin A: 21 mcg (3%)
  • Vitamin B6: 0.159 mg (12%)
  • Vitamin C: 81.2 mg (90%)
  • Vitamin E: 0.71 mg (3%)
  • Vitamin K: 92.5 mcg (77%)
  • Copper: 0.045 mg (5%)
  • Magnesium: 19.11 mg (5%)
  • Manganese: 0.191 mg (8%)
  • Phosphorus: 60.06 mg (9%)
  • Selenium: 2.3 mcg (4%)
  • Zinc: 0.37 mg (3%)
  • Cholesterol: 0mg (0%)

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