Broccoli
Broccoli belongs to the same family of vegetables as corn, cauliflower, Brussels sprouts, bok choy, cabbage and turnips. All of these are full of nutrients and have very few calories.
In this article we look at the nutritional value of broccoli, its health benefits, but a potential risk, especially if you overdo it!
Broccoli: Possible health benefits
Eating fruits and vegetables of any kind is associated with a reduced risk of many health problems. Many studies have shown that increasing consumption of plant foods, such as broccoli, reduces the risk of obesity, diabetes, heart disease and more. It can also contribute to healthy skin and strong hair, increased energy and overall lower body weight.
Fighting cancer
Consumption of large amounts of vegetables from the same family as broccoli has been associated with a lower risk of cancer, especially lung and colon cancer. Studies have shown that sulforaphane, the sulphurous compound that gives broccoli bitterness in its taste, is also the one that gives it the power to fight cancer.
Researchers have found that sulforaphane can inhibit the enzyme histone deacetylase (HDAC), which is known to be involved in the development of cancer cells. The ability to stop HDAC enzymes could make foods containing sulforaphane a potentially powerful part of cancer treatment in the future. Sulforaphane is now being studied for its ability to delay, or slow, cancer, with promising results in melanoma, esophagus, prostate and pancreatic cancers.
Another important vitamin found in broccoli, folic acid, has been found to reduce the risk of breast cancer in women. Adequate intake of folic acid (in food) has also been shown to be good in protecting against colon, stomach, pancreatic and cervical cancer. Although the mechanism behind this protection is not yet understood, researchers believe it may have something to do with the role of folic acid in producing DNA and RNA and preventing mutations.
Improving bone health
Vitamin K deficiency is associated with a higher risk of bone fractures. Just one cup of chopped broccoli provides 92 micrograms of vitamin K, far more than 100% of your daily requirement. Consumption of sufficient amount of vitamin K contributes to bone health, because it improves the absorption of calcium and reduces their excretion through the urine. Broccoli also contributes to your daily calcium needs by providing 43 milligrams in a cup.
Anti-aging
Vitamin C antioxidant, when consumed in its natural form (in fresh products and not in dietary supplements), can help fight skin damage from the sun and pollution, reduce wrinkles and improve the overall texture of the skin. .
Our minds usually go straight to citrus fruits when we think of vitamin C, but did you know that broccoli provides 81 milligrams in a single cup? This amount is more than you need in a whole day! Vitamin C plays a vital role in the formation of collagen, the basic skin support system. Vitamin A and vitamin E, which are also vital for skin health, are present in good amounts in broccoli.
Improved digestion and natural detoxification
Eating foods high in fiber, such as broccoli, can help prevent constipation, maintain a healthy digestive tract and reduce the risk of colon cancer. Adequate fiber intake promotes good intestinal function, which is vital for the daily elimination of toxins through bile and feces. Recent studies have shown that dietary fiber can also play a role in regulating the immune system and inflammation.
Protection against chronic diseases
According to experts, the increased intake of dietary fiber is associated with a significantly lower risk of coronary heart disease, stroke, hypertension, diabetes, obesity and certain gastrointestinal diseases.
Increased fiber intake has also been shown to lower blood pressure and cholesterol levels, improve insulin sensitivity and increase weight loss for obese individuals.
Broccoli: Nutrients
A cup of chopped, raw broccoli (about 91 grams) contains:
31 calories
0 grams of fat
6 grams of carbohydrates (including 2 grams of sugar and 2 grams of fiber) and
3 grams of protein
Just one cup of broccoli provides over 100% of your daily vitamin needs
In this article we look at the nutritional value of broccoli, its health benefits, but a potential risk, especially if you overdo it!
Broccoli: Possible health benefits
Eating fruits and vegetables of any kind is associated with a reduced risk of many health problems. Many studies have shown that increasing consumption of plant foods, such as broccoli, reduces the risk of obesity, diabetes, heart disease and more. It can also contribute to healthy skin and strong hair, increased energy and overall lower body weight.
Fighting cancer
Consumption of large amounts of vegetables from the same family as broccoli has been associated with a lower risk of cancer, especially lung and colon cancer. Studies have shown that sulforaphane, the sulphurous compound that gives broccoli bitterness in its taste, is also the one that gives it the power to fight cancer.
Researchers have found that sulforaphane can inhibit the enzyme histone deacetylase (HDAC), which is known to be involved in the development of cancer cells. The ability to stop HDAC enzymes could make foods containing sulforaphane a potentially powerful part of cancer treatment in the future. Sulforaphane is now being studied for its ability to delay, or slow, cancer, with promising results in melanoma, esophagus, prostate and pancreatic cancers.
Another important vitamin found in broccoli, folic acid, has been found to reduce the risk of breast cancer in women. Adequate intake of folic acid (in food) has also been shown to be good in protecting against colon, stomach, pancreatic and cervical cancer. Although the mechanism behind this protection is not yet understood, researchers believe it may have something to do with the role of folic acid in producing DNA and RNA and preventing mutations.
Improving bone health
Vitamin K deficiency is associated with a higher risk of bone fractures. Just one cup of chopped broccoli provides 92 micrograms of vitamin K, far more than 100% of your daily requirement. Consumption of sufficient amount of vitamin K contributes to bone health, because it improves the absorption of calcium and reduces their excretion through the urine. Broccoli also contributes to your daily calcium needs by providing 43 milligrams in a cup.
Anti-aging
Vitamin C antioxidant, when consumed in its natural form (in fresh products and not in dietary supplements), can help fight skin damage from the sun and pollution, reduce wrinkles and improve the overall texture of the skin. .
Our minds usually go straight to citrus fruits when we think of vitamin C, but did you know that broccoli provides 81 milligrams in a single cup? This amount is more than you need in a whole day! Vitamin C plays a vital role in the formation of collagen, the basic skin support system. Vitamin A and vitamin E, which are also vital for skin health, are present in good amounts in broccoli.
Improved digestion and natural detoxification
Eating foods high in fiber, such as broccoli, can help prevent constipation, maintain a healthy digestive tract and reduce the risk of colon cancer. Adequate fiber intake promotes good intestinal function, which is vital for the daily elimination of toxins through bile and feces. Recent studies have shown that dietary fiber can also play a role in regulating the immune system and inflammation.
Protection against chronic diseases
According to experts, the increased intake of dietary fiber is associated with a significantly lower risk of coronary heart disease, stroke, hypertension, diabetes, obesity and certain gastrointestinal diseases.
Increased fiber intake has also been shown to lower blood pressure and cholesterol levels, improve insulin sensitivity and increase weight loss for obese individuals.
Broccoli: Nutrients
A cup of chopped, raw broccoli (about 91 grams) contains:
31 calories
0 grams of fat
6 grams of carbohydrates (including 2 grams of sugar and 2 grams of fiber) and
3 grams of protein
Just one cup of broccoli provides over 100% of your daily vitamin needs
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