Five reasons to include broccoli in your diet – How to consume it to get all its nutrients

The winter superfood and not without reason! Broccoli belongs to the family of cruciferous vegetables along with cauliflower, cabbage and Brussels sprouts and has been studied a lot thanks to its antioxidant and anti-cancer effects.

Nutrients:
One of the biggest benefits of broccoli is its nutrient content. It is packed with a wide range of vitamins, minerals, fiber and other bioactive compounds.

One cup (100 grams) of raw “broccoli packets” contain:

• Calories: 33kcal
• Carbohydrates: 7 grams
• Protein: 2.6 g
• Fat: 0.3 g
• 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 *RDI (Reference Daily Intake Value)

How should I consume it if I want to get all its nutrients?

Broccoli can be eaten cooked or raw — both are perfectly healthy, but provide different nutrient profiles.

Different cooking methods, such as boiling, microwaving, frying and steaming, change the nutritional composition of the vegetable, particularly reducing vitamin C. Steaming seems to have the least negative effects, so it is recommended to eat it steamed and with the addition of lemon to boost the dish in vitamin C.

1. It has a cardioprotective effect

A study by Nutrition Research found that regular consumption of steamed broccoli reduces the risk of cardiovascular disease by reducing the total amount of cholesterol in the body. Another study also found that increasing vegetables in the diet, especially cruciferous vegetables like broccoli, can reduce the risk of heart disease.

2. Contains anti-cancer compounds

Although there are no single “superfoods” that can prevent cancer, and some cancer risk factors are unrelated to diet, there is evidence that a healthy diet can reduce the risk of cancer. A key component of broccoli is a phytochemical known as sulforaphane, which is also responsible for broccoli’s slightly bitter taste.

Studies have shown that sulforaphane may play a role in enhancing detoxification from airborne toxins, such as cigarette smoke, and could help reduce the risk of certain cancers. Further research has shown that broccoli may have anti-cancer properties and could reduce the risk of prostate cancer.

3. Enhances eye health

Broccoli contains the carotenoids, lutein and zeaxanthin which, in various studies, have been linked to a reduced risk of age-related eye disorders such as cataracts and macular degeneration. Broccoli also contains beta-carotene, which the body converts into vitamin A, the deficiency of which is associated with night blindness and various vision problems.

4. Helps in better hormonal balance

Cruciferous vegetables, such as broccoli, contain a plant compound called indole-3-carbinol (I3C), which acts as a plant estrogen and can help balance hormones by regulating estrogen levels. I3C has also shown promise in reducing the risk of estrogen-induced breast and reproductive cancers in both men and women, although more studies are needed in this area.

5. Strengthens the immune system

Broccoli, thanks to the sulfur it contains, can support gut health and therefore improve the defense against infections. This is because sulfur supports the production of glutathione, which is important for the health of the intestinal lining. As a powerful antioxidant, glutathione works throughout the body to protect cells from inflammatory damage and protect against various free radicals.

Bottom Line:

Broccoli is a nutrient-dense vegetable that can improve your health in a number of ways, including reducing inflammation, improving blood sugar control, boosting immunity, and promoting heart health.

However, as I always emphasize, good health does not come from any single food. Broccoli is just one of the many healthy foods that can contribute to optimal health.

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