Broccoli is very popular in the world, this vegetable is easy to prepare and can be eaten both raw and cooked. They contain a lot of nutrients. Includes a family of plant compounds called isothiocyanates, which are a higher source of fiber and protein than most other vegetables. Let’s learn more about broccoli with easyhealthylive.com!
1. What do you know about Broccoli?
Broccoli is Brassica oleracea – a cruciferous vegetable related to cabbage, kale, cauliflower and Brussels sprouts.
There are many nutrients in broccoli including fiber, vitamin C, vitamin K, iron, and potassium.
This green vegetable can be eaten raw or cooked, but research shows that steaming broccoli offers the most health benefits.
2. Nutritional composition in Broccoli
Broccoli contains almost 90% water, 7% carbs, 3% protein and almost no fat.
Broccoli is very low in calories providing only 31 calories per cup (91 grams).
Nutrition facts for 1 cup (91 grams) of raw broccoli are
- Calories: thirty first
- Country: 89%
- Protein: 2.5 grams
- Carbs: 6 grams
- Street: 1.5 grams
- Fiber: 2.4 grams
- Fat: 0.4 grams
- Mainly composed of fiber and sugar.
- The sugars are fructose, glucose, and sucrose, with small amounts of lactose and maltose.
- The total carbs in broccoli are very low, with only 3.5 grams of digestible carbs per cup (~91 grams).
- A healthy diet requires fiber.
- It can promote gut health, help prevent various diseases, and aid in weight loss.
- One cup (91 grams) of raw broccoli provides 2.3 grams of fiber, which is about 5–10% of the Daily Value (DV).
- In a nutshell, Broccoli is low in digestible carbs but provides a decent amount of fiber, which promotes gut health and may reduce the risk of various diseases.
- Protein is the building block of the body, essential for both growth and maintenance.
- Broccoli is relatively high in protein, accounting for 29% of the dry weight of most vegetables.
- However, because of its high water content, 1 cup (91 grams) of broccoli provides only 3 grams of protein.
2.4. Vitamins and minerals
Broccoli contains a variety of vitamins and minerals, including
- Vitamin C It is very important for immune function and skin health.
- Vitamin K1 Broccoli helps with blood clotting and may promote bone health.
- Folate (vitamin B9): Especially important for pregnant women, folate is needed for normal tissue growth and cell function.
- Potassium: Helps control blood pressure and prevent heart disease.
- Manganese: Found in large quantities in whole grains, legumes, fruits, and vegetables.
- Iron in broccoli Helps transport oxygen in red blood cells.
3. Effect of Broccoli
3.1. Helps prevent cancer
Broccoli contains many compounds that are thought to have protective effects against cancer.
Consumption of cruciferous vegetables, including broccoli, will help reduce the risk of many cancers, such as lung, colorectal, breast, prostate, pancreatic and stomach cancers.
The unique plant compound isothiocyanates found in cruciferous vegetables differs from other vegetables. Isothiocyanates affect liver enzymes, reduce oxidative stress, reduce inflammation, stimulate your immune system.
3.2. Lower cholesterol levels
Cholesterol has many important functions in the body. For example, it is a key factor in the formation of bile acids, which help digest fats. Bile acids are formed in the liver, stored in the gallbladder, and released into your digestive system whenever you eat fat.
The bile acids are then reabsorbed into the bloodstream and used again.
Substances in broccoli bind with bile acids in the intestines, increasing their excretion and preventing them from being reused.
This leads to the synthesis of new bile acids from cholesterol, which reduces total levels of this marker in the body and is associated with a reduced risk of heart disease and cancer.
Especially steamed broccoli is very helpful in reducing cholesterol levels.
3.3. Improve eye health
The aging process will cause you to lose vision, in broccoli contains lutein and zeaxanthin to help reduce the risk of age-related eye disorders.
If vitamin A deficiency can cause night blindness, broccoli contains beta carotene that converts to vitamin A, which can improve vision in people with low vitamin A levels.
4. Broccoli dishes
- Stir-fried broccoli with beef.
- Broccoli juice.
- Grilled Broccoli and Cauliflower.
Super simple and simply delicious, this side dish is a magical blend of spices and flavors.
- Cauliflower cheese soup.
- Broccoli and apple salad with walnuts.
This crunchy, friendly salad includes broccoli, apples, and shredded carrots, topped with dried cranberries and walnuts.
Want the food more flavor. Bake the walnuts for a few minutes in the oven, then top with a delicious sauce!
5. Points to note when using
5.1. Thyroid problems
- Broccoli is considered a goitrogen, which can damage the thyroid if eaten in excess in sensitive individuals.
- The trick is that cooking this vegetable at high heat can reduce these unwanted effects.
5.2. Blood thinners
- People taking the blood thinner warfarin should consult their doctor before increasing their broccoli intake because high levels of vitamin K1 can interact with this medication.
Broccoli It’s also a great source of fiber and higher in protein than most other vegetables. If you’re looking to boost your health, consider adding this cruciferous vegetable to your diet today.
John Alen was born in 1971 and is a doctor in the healthcare and psychology fields with many years of experience. He is currently working at easyhealthylive.com, a leading health and psychology blog. Having studied at Y1 National Medical University named after IM Sechenov, John Alen is using his knowledge and experience to help improve the physical and mental health of people in the United States.