Health Benefits of Broccoli | Side effects of Broccoli | How to eat Broccoli | Broccoli Nutrition Facts
Broccoli is an edible plant which belongs to the cabbage family of vegetables. This super vegetable has many health benefits. Broccoli has a tree like structure . There are three main types of broccoli which are Calabrese broccoli, Sprouting broccoli, Purple cauliflower. It is full of vitamins, minerals, fiber, antioxidants. What makes it great is that it is low in calories yet rich in essential nutrients.
Health Benefits of Broccoli
Prevents Cancer: Broccoli has immune boosting properties which which helps in cancer fighting. This is one of the many health benefits of Broccoli. Broccoli helps in lowering the estrogens which usually cause cancer. Some studies show that Broccoli is helpful in reducing the risk of Breast and uterus cancer.
Antioxidants: The vegetable has antioxidants which helps the body in many ways. It has vitamin c which helps to boost the immune system. It also contains flavonoids which help in vitamin c recycling. Broccoli also has other antioxidants such as carotenoids lutein, zeaxanthin, beta-carotene.
Cholesterol: The one major health benefit of broccoli is that it can help lower the cholesterol. Broccoli is good source of soluble fiber which draws cholesterol from body. The soluble fiber in broccoli binds the cholesterol in blood this makes the cholesterol easier to excrete.
Raw Broccoli Nutrition Facts per 100 gm
Protein 2.8 g
Carbs 6.6 g
Sugar 1.7 g
Fiber 2.6 g
Fat 0.4 g
Saturated 0.04 g
Monounsaturated 0.01 g
Polyunsaturated 0.04 g
Omega-3 0.02 g
Omega-6 0.02 g
Trans Fat ~
For Heart Health: Broccoli helps in keeping the blood vessels strong. It has some heart friendly minerals like potassium and magnesium its omega-3 fatty acids and fiber helps in lower the bad cholesterol. Which is good for heart health. The potassium in it acts as a vasodilator which helps in maintaining blood pressure levels.
Weight loss: Another broccoli health benefit is that is serves a great deal for people who wants to lose weight. The fiber in it keeps you full for longer time and reduce your appetite to eat more which helps in weight losing process.
For Skin: This vegetable has pantothenic acid which is very good for skin health. Vitamin C present in it helps in repairing damaged tissues so it is very useful for good skin heath.
Bone Health: Lack of vitamin K is linked with more risk of bone fracture and broccoli is a good source of vitamin k. One cup of broccoli has 92 micro-grams of vitamin k which is more than sufficient of daily need. Vitamin k improves bone health by improving calcium absorption and it reduces urinary excretion of calcium. Thus it is very beneficial for bone health.
For Eyes:Broccoli contains vitamin A, beta-carotene, phosphorous and vitamins – b complex, C and E. All these nutrients are very useful for good eye health as they help the eyes against cataract, muscular degeneration.
Generally Broccoli is safe to eat in small quantities.Broccoli has no major known side effects. It can cause allergic rash to hypersensitive people when they come in contact with broccoli.
Also taking too much dietary fiber is bad for stomach it can cause problems like constipation, intestinal gas and blockage, malabsorption etc .
How To Eat?
Its is recommended to eat Broccoli raw because its more nutritious . It can be eaten as salad. You can also steam Broccoli head in microwave and eat it with little salt and lemon. This can also be eaten by roasting.