benefits of broccoli
. Broccoli is known to be hearty and tasty vegetable which is rich in dozens of nutrients. It is said to pack the most nutritional punch of any vegetable. Broccoli is also packed with phytochemicals and antioxidants. Phytochemicals are chemicals in plants that are responsible for color, smell and flavor.
. Broccoli has an impressive nutritional profile. It is high in fiber, very high in vitamin C and has potassium, B6 and vitamin A, raved Victoria Jarzabkowski, a nutritionist with the Fitness Institute of Texas at the University of Texas at Austin. For a nonstarchy vegetable, it has a good amount of protein.
. Broccoli is a member of the cabbage family, and is closely related to cauliflower. Its cultivation originated in Italy. Broccolo, its Italian name, means cabbage sprout. Broccolis name is derived from the Latin word brachium, which means branch or arm, a reflection of its tree like shape that features a compact head of florets attached by small stems to a larger stalk. Because of its different components, this vegetable provides a complex of tast
Broccoli is a cool season
. Broccoli was developed from wild cabbage during Roman times, and was enjoyed immensely by the Romans. Broccoli was introduced to the United States during colonial times, but did not gain popularity until the 1920 s. Broccoli is a cool season crop and demands fertile rich and well drained soil to flourish. Technically, broccoli is categorized into two main types according to their appearance; heading and sprouting. Heading variety forms a large, s
Raw steamed or boiled Which is more nutritious
. The way that you prepare broccoli can affect the amount of nutrients you get, and which ones. People looking to broccoli for its anticancer benefits will want to be sure not to cook the vegetable too long. A 2007 University of Warwick study found that boiling broccoli can undermine the effects of the foods good, cancer fighting enzymes. Researchers studied the effects of boiling, steaming, microwave cooking and stir fry cooking on fresh broccoli,
. Broccoli is safe to eat, and any side effects are not serious. The most common side effect is gas or bowel irritation, caused by broccolis high amounts of fiber. All cruciferous vegetables can make you gassy, Jarzabkowski said. But the health benefits outweigh the discomfort.
. Broccoli shares these cancer fighting, immune boosting properties with other cruciferous vegetables such as cauliflower, Brussels sprouts and cabbage. Probably the most publicized health benefit of broccoli is its possible ability to help prevent cancer. Broccoli is a cruciferous vegetable, and all vegetables in this group may be protective against some stomach and intestinal cancers, Jarzabkowski said.
. Broccoli can help lower cholesterol because the soluble fiber in the vegetable binds with the cholesterol in the blood. This binding makes the cholesterol easier to excrete, and consequently lessens cholesterol levels in the body. Fresh Broccoli is a storehouse of many phyto nutrients such as thiocyanates, indoles, sulforaphane, isothiocyanates and flavonoids like beta carotene cryptoxanthin, lutein, and zea xanthin. Studies have shown that these
Reducing allergic reaction and inflammation
. Research has shown the ability of kaempferol to lessen the impact of allergy related substances on our body. Broccoli even has significant amounts of omega 3 fatty acids, which are well know as an anti inflammatory. Fresh vegetable is exceptionally rich source of vitamin C. Provides 89.2 mg or about 150% of RDA per 100 g. Vitamin C is a powerful natural anti oxidant and immune modulator, helps fight against flu causing viruses.
. Of all the cruciferous vegetables, broccoli stands out as the most concentrated source of vitamin C, plus the flavonoids necessary for vitamin C to recycle effectively. Also concentrated in broccoli are the carotenoids lutein, zeaxanthin and beta carotene, other powerful antioxidants.
. Broccoli contains high levels of both calcium and vitamin K, both of which are important for bone health and prevention of osteoporosis. it contains very good amounts of another anti oxidant vitamin, vitamin A. 100 g fresh head provides 623 IU or 21 % of recommended daily levels. Together with other pro vitamins like beta carotene, alpha carotene, and zea xanthin, vitamin A helps maintain integrity of skin and mucus membranes. Vitamin A is essen
. The anti inflammatory properties of sulforaphane, one of the isothiocyanates (ITCs) in broccoli, may be able to prevent (or even reverse) some of the damage to blood vessel linings that can be caused by inflammation due to chronic blood sugar problems.
. Broccoli is a good carb and is high in fiber, which aids in digestion, prevents constipation, maintains low blood sugar, and curbs overeating. Broccolis isothiocyanates and omega 3 fatty acids also help to regulate inflammation. Furthermore, a 2010 study published in the journal Inflammation Researcher suggested that the flavonoid kaempferol lessens the impact of allergens, especially in the intestinal tract, which can reduce chronic inflammation
. Phytocheimcals glucoraphanin, gluconasturtiin and glucobrassicin compose a terrific trio in broccoli. Together, they aid all steps of the bodys detoxification process, from activation to neutralization and elimination of contaminants. A study published in the journal Proceedings of the National Academy of Sciences of the United States of America found that the sprouts of broccoli may be especially potent in this regard.
. Youve probably heard that carrots are good for your eyes, and thats because they contain lutein, Jarzabkowski said. Its a compound antioxidant thats really good for eye health, and broccoli is also a great way to get it. Another antioxidant in broccoli called zeaxanthin is similarly beneficial. Both chemicals may help protect against macular degeneration, an incurable condition that blurs central vision, and cataracts, a clouding of the eyes lens
Anti inflammatory benefits
. Broccoli is a great anti inflammatory and may slow down the damage to joints associated with osteoarthritis. A 2013 study at the University of East Anglia found that broccolis sulforaphane may help people suffering from arthritis because this chemical blocks the enzymes that cause joint destruction by stopping a key molecule known to cause inflammation.
. Broccoli originated in Italy, where it was developed from wild cabbage and has existed since about sixth century B.C. The Italian name for broccoli is broccolo, meaning the flowering top of a cabbage. The word comes from the Latin word brachium, which means branch or arm, a reflection of the vegetables treelike shape. The plant came to France in 1560. Until the early 1700s, broccoli was still not widely known in England and was called sprout coll
Protect your skin against the effects of UV light
. Broccoli may help prevent skin cancer, not by eating it though, but by applying it directly to the skin. An article in the Proceedings of the National Academy of Sciences found that the damaging effects of UV (ultraviolet) radiation can be appreciably reduced with the topical application of a broccoli extract.
Reverse diabetes heart damage
. Eating broccoli promotes the production of enzymes that help protect heart blood vessels5 and reduce the molecules that damage them. Fresh heads are an excellent source of folates; contain about 63
Reduce cancer risk
. At broccoli just three times each month and you could potentially reduce the chance of developing bladder cancer6 by around 40 percent, according to experts at the Roswell Park Cancer Institute in Buffalo, USA. This flower vegetable is rich source of vitamin K; and B complex group of vitamins like niacin (vit B 3), pantothenic acid (vit.B 5), pyridoxine (vit.B 6), and riboflavin. The flower heads also have some amount of omega 3 fatty acids. This
Broccoli plant compound detoxifies air pollutants in the body
. Research from the Johns Hopkins Bloomberg School of Public Health in Baltimore, MD, suggests new benefits of eating broccoli. Fresh broccoli heads are available year around. In the market, choose fresh, bright, compact, firm textured flower heads with rich flavor. Avoid those with overmature florets featuring yellow flower buds, excessive branches and hollow stem. Whenever possible, go for organic farm products to get maximum health benefits.
. Essential for the functioning of many proteins involved in blood clotting. Broccoli is full of potassium and folate
. Builds collagen, which forms body tissue and bone, and helps cuts and wounds heal. Vitamin C is a powerful antioxidant and protects the body from damaging free radicals. Extensive boiling and microwaving of broccoli has been found to destroy heat sensitive vitamins like folate, anti oxidants like vitamin C, and some of its anti cancer phyto nutrients. However, few of other brief preparation methods such as mild steaming, and gentle braising have
. Diets high in fiber promote digestive health. A high fiber intake can also help lower cholesterol. It s a major cancer fighter. (Key word here: major.) Broccoli contains something called sulforaphane, which may help combat prostate, liver, lung, bladder, skin, and stomach cancer. Plus it s rich in compounds that boost healthy tumor suppressors
. Its necessary for the production and maintenance of new cells in the body. Broccoli is a fiber find. Not only is it a rich source, but half of its fiber is insoluble and half is soluble, helping to meet your needs for both types of fiber. But the story doesnt end with broccolis rich array of nutrients. Broccoli provides a health bonus in the form of protective substances that may shield you from disease. Botanically, broccoli belongs to the cabba
. May slow progression of age related macular degeneration and cataracts. By including broccoli in your diet regularly you may reduce and prevent ailments like cancer, diabetes, heart disease, high blood pressure and it may help lower blood cholesterol.
Cooking with Broccoli
. Cooking methods can impact the nutrient content and health benefits of broccoli. Boiling can leach up to 90% of the valuable nutrients from broccoli, while steaming, roasting, stir frying, and microwaving tends to preserve the nutrients.
. To keep your broccoli fresh and crisp, store it in your vegetable crisper, unwashed in a perforated bag, and try to use within a few days. Beta carotene and vitamin C are important antioxidants that have been linked to a reduced risk of numerous conditions, including cataracts, heart disease, and several cancers.
. Recent tests on cells, tissues and mice show that a sulfur rich broccoli compound, sulforaphane, blocks a key destructive enzyme that damages cartilage.1 Its thought that increasing broccoli in your diet may help to slow down and even prevent osteoarthritis.
Blood Pressure and Kidney Health
. Sulforaphane in broccoli may also significantly improve your blood pressure and kidney function, according to yet another study in which hypertensive rats with impaired kidney function were given sulforaphane. The natural compound improved the rats kidney function and lowered their blood pressure by normalizing DNA methylation patterns within their cells.
Anti Aging and Immune System Health
. Sulforaphane also seems to stimulate a variety of antioxidant defense pathways in your body that can directly reduce oxidative stress and slow down the decline in your immune system that happens with age.7 In theory, this means that eating vegetables that contain sulforaphane, such as broccoli, could quite literally slow down the hands of time.
How to Grow Your Own Broccoli Sprouts
. Broccoli sprouts look and taste similar to alfalfa sprouts, and are easily grown at home, even if youre limited on space. I strongly recommend using organic seeds, and a pound of seeds will probably make over 10 pounds of sprouts. From the researchers calculations mentioned earlier, this can translate to as much cancer protecting phytochemicals as 1,000 pounds (half a ton) of broccoli!
Broccoli Is Only One Superstar Veggie
. Theres no doubt that broccoli is a vegetable you should strive to eat frequently, but like most foods if you eat it too often you may grow tired of it or even develop an aversion to it. Fortunately, you dont have to because there are so many vegetables to choose from that you cant possibly get tired of them. My best recommendation is to eat a variety of vegetables each day. My Recommended Vegetables List provides a guide to the most nutritious ve
Health Benefits of Broccoli
. Broccolis noteworthy nutrients include vitamin C, vitamin A (mostly as beta carotene), folic acid, calcium, and fiber. While the calcium content of one serving doesnt equal that of a glass of milk, broccoli is an important calcium source for those who dont consume dairy products. Calcium does more than build strong bones. Research shows that this mineral may play a role in the control of high blood pressure, and it may work to prevent colon cance
. Studies have shown that even kids like broccoli and one way to ensure that they enjoy it is to cook it properly by using our Healthy Steaming method. Overcooked broccoli becomes soft and mushy, an indication that it has lost both nutrients and flavor. Begin by cutting broccoli florets into quarters and let sit for several minutes before cooking to enhance its health promoting benefits. Steam for 5 minutes. See Healthiest Way of Cooking Broccoli b
. Broccoli as one of the cruciferous vegetables you eat on a regular basis if you want to receive the fantastic health benefits provided by the cruciferous vegetable family. At a minimum, include cruciferous vegetables as part of your diet 2 3 times per week, and make the serving size at least 1 1/2 cups. Even better from a health standpoint, enjoy broccoli and other vegetables from the cruciferous vegetable group 4 5 times per week, and increase y
Broccoli Can Enhance Detoxification
. Most toxins that pose a risk to our cells must be detoxified in our body by a 2 step process. Whats remarkable about broccoli is its ability to alter activity in both of these two detox steps. Isothiocyanates (ITCs) made from the glucosinolates in broccoli are well documented modifiers of the first step in detoxification (called Phase I). In fact, some ITCs like sulforaphane can actually help shut down the genetic machinery that produces certain
Broccoli and Digestive Support
. The digestive support provided by broccoli falls into two basic categories: fiber support, and ITC (isothiocyanate) support. At approximately 1 gram of dietary fiber for every 10 calories, you dont have to eat much broccoli to get a large amount of your daily requirement! For 100 calories
Broccoli and Cardiovascular Support
. Although research in this area is still in the early stages, anti inflammatory substances found in cruciferous vegetables are becoming the topic of increasing interest with respect to heart disease. One particular focus here involves the anti inflammatory properties of sulforaphane, one of the isothiocyanates (ITCs) derived from the glucoraphanin in broccoli. In some individuals susceptible to high blood sugar, sulforaphane may be able to prevent
Other Health Benefits Provided by Broccoli
. Three other areas of health benefits are important to mention when considering broccoli and its unique combination of nutrients. The first area is eye health. Two carotenoids found in significant concentrations in broccoli
How to Select
. Choose broccoli with floret clusters that are compact and not bruised. They should be uniformly colored, either dark green, sage or purple green, depending upon variety, and with no yellowing. In addition, they should not have any yellow flowers blossoming through, as this is a sign of over maturity. The stalk and stems should be firm with no slimy spots appearing either there or on the florets. If leaves are attached, they should be vibrant in c
. Place broccoli in a plastic bag, removing as much of the air from the bag as possible. Store in the refrigerator where it will keep for 10 days. Do not wash broccoli before storing because exposure to water encourages spoilage. Partial heads of broccoli should be placed in a well sealed container or plastic bag and refrigerated. Since the vitamin C content starts to quickly degrade once broccoli has been cut, it is best to use it within a couple
Tips for Preparing Broccoli
. Rinse broccoli under cold running water. Cut florets into quarters for quick and even cooking. Be sure to enjoy the stems and leaves of broccoli; they provide a good balance of flavors. Peel the broccoli stem and cut the stem into 1/2 slices To get unique health benefits from broccoli, let it sit for several minutes before cooking.
The Healthiest Way of Cooking Broccoli
. If youre cooking broccoli, make sure to support your nourishment by sticking with a low cooking temperature in a range that includes the steaming temperature of 212
Healthy Steaming versus Microwaving Broccoli
. The principle of a 212
Stir Frying Broccoli
. In general, we try to avoid the stir frying of foods in oil due to risk of nutrient damage in the oil from high heat. That being said, we have seen a study of broccoli stir frying that produced some fairly encouraging results with respect to nutrient retention in the broccoli. (The study did not measure nutrient damage in the oil.) The stir frying took place for 3 1/2 minutes in a frying pan heated to 248
Raw Broccoli and Broccoli Sprouts
. Both cooked and raw broccoli can make excellent additions to your meal plan. If you enjoy raw broccoli, by all means include it in your diet! There may be some special advantages for your digestive tract when broccoli is eaten in uncooked form. And if youre concerned about issues involving enzymes and sulfur compounds in broccoli
Nutrient and Health Benefits of Raw Broccoli
. Weve been especially impressed in the most recent research by the impact of uncooked broccoli
Broccoli as a Goitrogenic Food
. Broccoli is sometimes referred to as a goitrogenic food. Yet, contrary to popular belief, according to the latest studies, foods themselves
. Broccoli is an excellent source of vitamin K, vitamin C, chromium, and folate. It is a very good source of dietary fiber, pantothenic acid, vitamin B6, vitamin E, manganese, phosphorus, choline, vitamin B1, vitamin A (in the form of carotenoids), potassium, and copper. Broccoli is also a good source of vitamin B1, magnesium, omega 3 fatty acids, protein, zinc, calcium, iron, niacin, and selenium.
In Depth Nutritional Profile
. In addition to the nutrients highlighted in our ratings chart, an in depth nutritional profile for Broccoliis also available. This profile includes information on a full array of nutrients, including carbohydrates, sugar, soluble and insoluble fiber, sodium, vitamins, minerals, fatty acids, amino acids and more.
Alkalizes Your Body
. Like many vegetables, broccoli helps keep your whole body less acidic, which has a host of health benefits. Read the dangers of an over acid body at: Balance Your Body. Like other members of the cruciferous family, broccoli contains goitrogens which may cause swelling of thyroid gland and therefore, should be avoided in individuals with thyroid dysfunction. However, it may be used liberally in healthy persons.
Fresh broccoli juice
. Fresh broccoli juice has also been proven to be beneficial to heart and eye health. Drinking broccoli juice daily lowers the risk of problems such as heart disease and high blood pressure. Additionally, broccoli juice aids in the prevention of conditions such as macular degeneration and cataracts.
. Broccoli is packed with spectacular and unique disease fighters. It is abundant in a variety of very strong anti oxidants like quercetin, glutathione, beta carotene, indoles, vitamin C, lutein, glucarate and sulphoraphane. This synergy of anti oxidants make broccoli a very good food for anti cancer activities, particularly against cancers of the breast, cervical, prostate, colon and lung.
. A cup of broccoli juice a day goes a long way to provide calcium for strong bones building. Far better than cow s milk that contains saturated fats and has no other healing virtues as broccoli does. Raw broccoli is full of nutritional minerals, vitamins, and antioxidants that are easily absorbed by your body when in juice form. Juicing is the easiest and most effective way to get the highest volume of nutrients found in broccoli into your body.
Birth defect preven
. The rich anti oxidant compounds protect sperms and prevents them from genetic damage and possible birth defects. It has been shown that broccoli aids your body in a myriad of ways. Among other nutrients, broccoli is rich with vitamin A and C, calcium, magnesium, iron, phosphorus, and manganese.
. Broccoli has an anti estrogenic compound known as glucosinolates that are especially helpful to excrete excess estrogen that are linked to breast cancer. Vitamin A and C aid your body in mending damaged tissue, keeping your digestive, respiratory, urinary tracts healthy, and regulating your immune system. Perhaps most significantly, broccoli containscompounds calledisothiocyanate, sulforaphane, and indoles, which have proven to successfully figh
. The high anti oxidant level in broccoli promotes overall good health and is the best defenses against eye diseases. Lutein in broccoli is especially protective for age related macular degeneration. The calcium and vitamin A found in broccoli help to keep your bones and teeth healthy, as well as fight conditions such as osteoporosis, primarily diagnosed in older people. Ounce for ounce, broccoli juice even has more calcium than milk, providing an
. Just half a cup of broccoli juice a day will provide more than your daily required vitamin C that helps boost immunity and fight many diseases. Fresh broccoli juice has also been proven to be beneficial to heart and eye health. Drinking broccoli juice daily lowers the risk of problems such as heart disease and high blood pressure. Additionally, broccoli juice aids in the prevention of conditions such as macular degeneration and cataracts.
. Indole 3 carbinol in broccoli is a remarkable cancer fighting compound which not only fight breast cancer, it has also been shown to be helpful in fighting prostate cancer. One of the great things about fresh broccoli juice is that there really isn t a way to consume too much. Broccoli juice is significantly low in calories and is the perfect addition to your diet if you are watching your weight. Broccoli juice is also good for the body s diges
. The high concentration of sulforaphane in broccoli helps to boost liver and skin s detoxification abilities, helping the skin to repair damages done from over exposure to the sun s UV harm. Different variety of broccoli tastes different, ranging from soft to fibrous and crunchy. Even the color ranges from deep sage to dark green to purplish green.
. The high content of sulforaphane in broccoli may help to rid the body of the Helicobacter pylori which is responsible for most peptic ulcers. It also helps other stomach disorders like gastritis, esophagitis and acid indigestion. Juicing is the easiest and most effective way to get the highest volume of nutrients found in broccoli into your body. Because of its bland taste when juiced alone, similar to other green vegetables, broccoli juice is b
. Sulforaphane is found in extremely high concentration in broccoli sprouts, that help stimulate the body s production of detoxification enzymes which may help reduce the size of tumors. Other related vegetables are broccolini (cross between broccoli and kale) and broccoflower (cross between broccoli and cauliflower).
. When buying broccoli, choose those with deep green color, and stalks and stems that are firm. Store dry in an open plastic bag in the refrigerator up to about four days. A centrifugal juicer can extract only very little juice out of broccoli but a gear juicer does the job perfectly. You can mix broccoli juice with carrot and green apple juice to make it palatable. Drinking broccoli juice raw is best to obtain the most nutrition out of it.
. Broccoli leaves (green tops) are an excellent source of carotenoids and vitamin A; (provide 16000 IU of vitamin A per 100 g) contain these compounds, several times greater than that in their flower heads. Broccoli has an anti estrogenic compound known as glucosinolates that are especially helpful to excrete excess estrogen that are linked to breast cancer.
low calorie vegetables
. Broccoli is one of the very low calorie vegetables; provides just 34 calories per 100 g. Nevertheless, it is rich in dietary fiber, minerals, vitamins, and anti oxidants that have proven health benefits. Total antioxidant strength measured in terms of oxygen radical absorbance capacity (ORAC) of broccoli is 1632