There are so many health benefits of Broccoli which we will be discussing about today below but first, Broccoli is a green vegetable that vaguely resembles a miniature tree. It belongs to the plant species known as Brassica oleracea.
It’s closely related to cabbage,
Brussels sprouts, kale and cauliflower all edible plants collectively
referred to as cruciferous vegetables.
There are three main varieties of
broccoli:
- Calabrese
broccoli - Sprouting
broccoli - Purple cauliflower despite its
name a type of broccoli
Broccoli is a nutritional
powerhouse full of vitamins, minerals, fiber and antioxidants.
Here are the top 14 health benefits of broccoli
1. Packed With Vitamins, Minerals and Bioactive Compounds
One of broccoli’s biggest advantages is its nutrient content. It’s loaded with a wide array of vitamins, minerals, fiber and other bioactive compounds.
One cup (91 grams) of raw broccoli
packs:
- Carbs:
6 grams - Protein:
2.6 gram - Fat:
0.3 grams - Fiber:
2.4 grams - Vitamin
C: 135% of the RDI - Vitamin
A: 11% of the RDI - Vitamin
K: 116% of the RDI - Vitamin
B9 (Folate): 14% of
the RDI - Potassium:
8% of the RDI - Phosphorus:
6% of the RDI - Selenium:
3% of the RDI
Broccoli can be eaten cooked or raw
both are perfectly healthy but provide different nutrient profiles.
Different cooking methods, such as
boiling, microwaving, stir-frying and steaming, alter the vegetable’s
nutrient composition, particularly reducing vitamin C, as well as
soluble protein and sugar. Steaming appears to have the fewest
negative effects.
Still, raw or cooked, broccoli is an excellent source of vitamin C. Just half a cup (78 grams) of cooked broccoli provides 84% of the reference daily intake (RDI) more than one-half orange can offer.
Summary: Broccoli is a rich source of multiple vitamins, minerals and fiber. Different cooking methods may affect the vegetable’s nutrient composition, but broccoli is a healthy addition to your diet whether cooked or raw.
2. Contains Potent Antioxidants That Offer Health-Protective Effects
The antioxidant content of broccoli
may be one of its main boons for human health.
Antioxidants are molecules that
inhibit or neutralize cell damage caused by free radicals. This can
lead to reduced inflammation and an overall health-protective effect.
Broccoli has high levels of
glucoraphanin, a compound that is converted into a potent antioxidant
called sulforaphane during digestion.
Test-tube and animal studies
indicate that sulforaphane may offer multiple health benefits,
including reduced blood sugar, cholesterol levels, oxidative stress
and chronic disease development. However, more research is needed to
understand its role in humans.
Broccoli also contains measurable amounts of the antioxidants lutein and zeaxanthin, which may prevent oxidative stress and cellular damage in your eyes.
Summary: Broccoli contains multiple potent antioxidants that may support healthy cells and tissues throughout your body.
Read Also: Wonderful Facts about Broccoli you need to know About
3. Bioactive Compounds May Contribute to Reduced Inflammation
Broccoli contains various bioactive compounds that have been shown to reduce inflammation in your body’s tissues.
It’s theorized that multiple
compounds work synergistically to support this effect, though some
seem to work individually as well.
Kaempferol, a flavonoid in
broccoli, demonstrates strong anti-inflammatory capacity in both
animal and test-tube studies.
A small human study in tobacco
smokers also revealed that eating broccoli led to a significant
reduction in markers of inflammation.
While these results are promising,
more research is needed to better understand how broccoli consumption
affects inflammation in humans.
Summary: Broccoli contains several bioactive compounds that demonstrate an anti-inflammatory effect in animal and test-tube studies. However, more human research is needed.
4. May Protect Against Certain Types of Cancer
Cruciferous vegetables, such as
broccoli, contain various bioactive compounds that may reduce cell
damage caused by certain chronic diseases.
Multiple small studies have shown
that eating cruciferous vegetables may protect against certain types
of cancer, namely:
- Breast
- Prostate
- Gastric/stomach
- Colorectal
- Renal/kidney
- Bladder
Though this data is encouraging, it
isn’t strong enough to make definitive health claims regarding
broccoli’s role in cancer treatment or prevention.
Ultimately, more human research is needed to determine the relationship between cruciferous vegetables and cancer prevention.
Summary: Multiple studies have shown that cruciferous vegetables, such as broccoli, may have a cancer-preventative effect, though more research is needed.
5. Antioxidants and Fiber May Aid Blood Sugar Control
Eating broccoli may support better blood sugar control in people with diabetes. Although the exact mechanism is unknown, it may be related to broccoli’s antioxidant content.
One human study showed
significantly decreased insulin resistance in people with type 2
diabetes who consumed broccoli sprouts daily for one month.
Interestingly, an animal study
revealed decreased blood sugar in addition to reduced pancreatic cell
damage in diabetic rats fed broccoli extract.
Broccoli is also a good source of fiber. Some research indicates that higher intake of dietary fiber is associated with lower blood sugar and improved diabetic control.
Summary: Eating broccoli may lower blood sugar and improve diabetic control. This is likely related to its antioxidant and fiber content.
6. May Support Heart Health in a Variety of Ways
Several studies indicate that
broccoli may support heart health in a variety of ways.
Elevated “bad” LDL cholesterol and triglyceride levels are known to be major risk factors for heart disease. Broccoli may play a role in improving these markers.
One study noticed significantly
reduced triglycerides and “bad” LDL cholesterol, as well as
increased “good” HDL cholesterol levels in people who were
treated with a powdered broccoli sprout supplement.
Some research also supports the
notion that specific antioxidants in broccoli may reduce your overall
risk of heart attack.
A study in mice fed broccoli
sprouts revealed a potentially protective effect against cell death
and oxidative stress in heart tissue following a cardiac arrest.
Additionally, higher intake of
fiber-rich foods like broccoli is associated with a reduced risk of
heart disease.
Summary: Research indicates that broccoli may help reduce various heart disease risk factors and prevent heart tissue damage.
7. Promotes Healthy Digestion and Reduced Constipation
Broccoli is rich in fiber and antioxidants both of which may support healthy bowel function and digestive health.
Bowel regularity and a strong community of healthy bacteria within your colon are two vital components to digestive health. Eating fiber- and antioxidant-rich foods like broccoli may play a role in maintaining healthy gut function.
A study in mice on a broccoli diet
found reduced levels of inflammation in the colon, as well as
favorable changes in gut bacteria.
A recent human study indicated that
people who ate broccoli were able to defecate more easily than
individuals in the control group.
Though these results are promising,
more human research is needed to better understand how broccoli
affects digestive health.
Summary: Eating broccoli may support bowel regularity and healthy gut bacteria, though more research is needed.
8. May Slow Mental Decline and Support Healthy Brain Function
Some of the nutrients and bioactive
compounds in broccoli may slow mental decline and support healthy
brain and nervous tissue function.
A study in 960 older adults
revealed that one serving per day of dark green vegetables, such as
broccoli, may help resist mental decline associated with aging.
Additionally, an animal study
showed that mice treated with kaempferol a compound in broccoli had
lowered incidence of brain injury and reduced inflammation of neural
tissue following a stroke-like event.
Sulforaphane is another potent bioactive compound present in broccoli with the potential to support brain function after an event of reduced oxygenation to the brain.
In some studies, mice treated with
sulforaphane showed significant brain tissue recovery and reduced
neural inflammation following brain injury or toxic exposure.
Most current research evaluating
the effect of bioactive compounds found in broccoli on brain health
are restricted to animal studies. More research is needed to
determine how these compounds support neurological function in
humans.
Summary: Multiple animal studies show that specific bioactive compounds in broccoli may have a protective effect on brain tissue. However, more research is needed to establish this relationship in humans.
Read Also: 11 Recipes that will make love Broccoli
9. May Help Slow the Aging Process
The process of aging is largely
attributed to oxidative stress and reduced metabolic function over
the course of your lifespan.
Though aging is an unavoidable
natural process, diet quality is thought to be a major player in
determining genetic expression and development of age-related
diseases.
Research shows that sulforaphane, a
key bioactive compound in broccoli, may have the capacity to slow the
biochemical process of aging by increasing the expression of
antioxidant genes.
Still, more human research is needed to determine a cause-and-effect relationship between dietary intake of broccoli and its effect on the aging process.
Summary: Sulforaphane, a compound found in broccoli, may be able to slow the aging process. More human research is needed to better understand this function.
10. Vitamin C Content Supports a Healthy Immune System
The human immune system is complex
and requires a multitude of nutrients to function properly.
Vitamin C is arguably the most essential nutrient for immune function and broccoli is loaded with it.
Research indicates that vitamin C plays a role in both the prevention and treatment of various illnesses. A daily intake of 100–200 mg of vitamin C seems to be sufficient to prevent certain infections.
Typically, vitamin C is associated with oranges or strawberries, but broccoli definitely deserves credit a half-cup (78-gram) serving of cooked broccoli boasts 84% of the RDI for this vitamin.
Summary: Broccoli provides an excellent source of vitamin C, a nutrient known to support healthy immune response.
11. May Support Dental and Oral Health
Broccoli contains a wide array of
nutrients, some of which are known to support oral health and prevent
dental diseases.
Broccoli is a good source of vitamin C and calcium, two nutrients associated with a decreased risk of periodontal disease. Kaempferol, a flavonoid found in broccoli, may also play a role in preventing periodontitis.
Additional research indicates that
the sulforaphane found in broccoli may reduce your risk of oral
cancers.
Some sources claim that eating raw
broccoli can help manually remove plaque and whiten your teeth.
However, no rigorous scientific data exists to support this.
Ultimately, more human research is
needed to better understand broccoli’s role in maintaining a
healthy mouth.
Summary: Certain nutrients found in broccoli are associated with a decreased risk of certain dental and oral diseases.
12. May Promote Healthy Bones and Joints
Many of the nutrients found in
broccoli are known to support healthy bones and may prevent
bone-related disorders.
Broccoli is a good source of vitamin K and calcium, two vital nutrients for maintaining strong, healthy bones.
It also contains phosphorus, zinc
and vitamins A and C, which are necessary for healthy bones as well .
A test-tube study indicates that
the sulforaphane found in broccoli may aid in preventing
osteoarthritis. However, more research is needed to draw any
definitive conclusions on its role in humans.
Summary: Many of the nutrients in broccoli including calcium, vitamin K and phosphorus are necessary for maintaining healthy bones. Additionally, early research indicates that certain antioxidants in broccoli may prevent some joint disorders.
13. Nutrient Content May Support a Healthy Pregnancy
Your body requires a multitude of vitamins, minerals and protein during pregnancy to support both baby and mother.
Broccoli is a good source of B vitamins namely B9, also known as folate.
Folate is an essential nutrient for
the development of the fetal brain and spinal cord. Regular
consumption of folate-rich foods like broccoli can help ensure
healthy pregnancy outcomes.
Additionally, some animal studies
indicate that broccoli eaten by the mother may support healthier
cognitive development of the newborn.
More research is needed to better
understand how broccoli and its bioactive compounds may support
healthier pregnancy outcomes.
Summary: Broccoli contains nutrients vital for certain aspects of fetal development. Folate is particularly important in this regard. However, more research is necessary to study this topic further.
Read Also: 5 Reasons why Broccoli is Good for your Health
14. May Protect Your Skin From Sun Damage
Skin cancer is on the rise due in
part to a damaged ozone layer and increased exposure to ultraviolet
(UV) rays.
Research indicates that bioactive
compounds in broccoli may protect against UV radiation damage which
leads to skin cancer.
In some animal studies, treatment
with broccoli extract resulted in significantly reduced tumor growth
and prevalence in mice with UV radiation-induced skin cancer.
Small human studies have achieved
similar results, revealing a significant protective effect of
broccoli extract against skin damage and cancer development after sun
exposure.
Ultimately, more research is needed
to understand how broccoli and its bioactive components may protect
skin from sun damage.
Summary: Small animal and human studies showed significantly reduced tumor growth when broccoli extract was used as a protective therapy against UV radiation.
In conclusion, Broccoli is a nutrient-rich vegetable that may enhance your health in a variety of ways, such as by reducing inflammation, improving blood sugar control, boosting immunity and promoting heart health.
However, keep in mind that good health doesn’t come from any single food. Broccoli is merely one of numerous healthy foods that can contribute to optimal health. Including this nutritious vegetable in your healthy, balanced diet may help you achieve your health goals more easily.
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Frequently Asked Questions
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