What are the health benefits of broccoli? It is a cruciferous vegetable that contains a high number of antioxidants. Antioxidants help to fight off free radicals in the body and the result is lowering the risk of chronic health diseases.
What are the health benefits of broccoli? iStock-photo credit: eyewave
The Health Nutrition Facts of one cup of the following:
Calories- 35
Protein- 2.3 grams
Carbs- 5.6 grams
Fiber- 2.2 grams
Fat-0.3 grams
Vitamin C- 91% of the Daily Value
Vitamin K- 77% of the Daily Value
Folate- 15% of the Daily Value
Some of the other vitamins and minerals that are in broccoli are Vitamin K, Potassium, Iron, Manganese, Folate, etc.
Iron– was good for transporting oxygen in your red blood cells.
Potassium– is great for balancing your blood pressure and reducing the risk of heart disease.
Vitamin K– is great for blood clotting and improving bone density.
Vitamin C– is an antioxidant that is great for heightening your immune system.
One of the benefits of eating broccoli is the fiber which helps to improve digestive and gut health.
Broccoli is loaded with a lot of compounds that can help reduce the risk of cancer. One of the compounds is isothiocyanates and studies show that this compound can help reduce inflammation and oxidative stress while helping to protect against cancer.
Broccoli contains beta carotene which converts to Vitamin A which can improve your eye health. The carotenoids in broccoli are lutein and zeaxanthin which has been shown in studies to reduce age related macular degeneration.
The Bottom Line is the health benefits of broccoli are improving digestive health because of the fiber content in it. The vegetable has a high number of antioxidants which can help fight off free radicals in the body. And the result is reducing the risk of chronic health diseases.
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References
1) Mrowicka M, Mrowicki J, Kucharska E, Majsterek I. Lutein and Zeaxanthin and Their Roles in Age-Related Macular Degeneration-Neurodegenerative Disease. Nutrients. 2022 Feb 16;14(4):827. doi: 10.3390/nu14040827. PMID: 35215476; PMCID: PMC8874683.
2) Kim MK, Park JH. Conference on “Multidisciplinary approaches to nutritional problems”. Symposium on “Nutrition and health”. Cruciferous vegetable intake and the risk of human cancer: epidemiological evidence. Proc Nutr Soc. 2009 Feb;68(1):103-10. doi: 10.1017/S0029665108008884. Epub 2008 Dec 8. PMID: 19061536.
3) de Figueiredo SM, Filho SA, Nogueira-Machado JA, Caligiorne RB. The anti-oxidant properties of isothiocyanates: a review. Recent Pat Endocr Metab Immune Drug Discov. 2013 Sep;7(3):213-25. doi: 10.2174/18722148113079990011. PMID: 23978168.
4) Hayes JD, Kelleher MO, Eggleston IM. The cancer chemopreventive actions of phytochemicals derived from glucosinolates. Eur J Nutr. 2008 May;47 Suppl 2:73-88. doi: 10.1007/s00394-008-2009-8. PMID: 18458837.
5) Barber TM, Kabisch S, Pfeiffer AFH, Weickert MO. The Health Benefits of Dietary Fibre. Nutrients. 2020 Oct 21;12(10):3209. doi: 10.3390/nu12103209. PMID: 33096647; PMCID: PMC7589116.
6) USDA- https://fdc.nal.usda.gov/food-details/2345151/nutrients
