Broccoli Health Benefits
You know, broccoli is good for you. This is probably one of the best foods that comes to mind when you think about healthy eating. But you may not know how useful this cruciferous vegetable is for your health, or how you can (and very tasty) use it in food, snacks and even drinks. Here's a summary of the benefits of this superfood and easy ways to consume more of it every week.
Broccoli has a lot of nutrients
One cup of raw broccoli contains only 25 calories, less than 5 grams of carbohydrates, no fat, and several grams of vegetable protein. However, broccoli is full of nutrients. One cooked cup provides almost 250% of the daily intake of vitamin K, which helps a blood clot and is necessary for bone health.
The same portion of the same size provides 135% of the daily value for maintaining immunity and collagen vitamin C, more than 50% of the target for chromium, a mineral that supports energy metabolism and regulation of blood sugar, and more than 40% for folate, vitamin related to memory and mood.
A cup of boiled broccoli also provides more than 10% of the daily intake of vitamins A, B6, B2, and E, as well as phosphorus, choline, manganese, copper, and potassium, and at least 5% magnesium, zinc, iron, calcium, and selenium.
This vegetable also contains plant-based omega-3 fatty acids called alpha-linolenic acid or ALA, which are associated with anti-inflammatory effects and improve blood circulation.
High Fiber Broccoli
2-3 grams of fiber per cup of raw broccoli supports good digestion and nourishes beneficial bacteria in the gut associated with anti-inflammatory effects, immunity and mood. The same portion of the size also contains more than two ounces of water. The combination of fiber and water enhances the feeling of satiety, while maintaining a healthy weight. And fiber helps maintain blood sugar and regulate insulin for stable, even energy.
This can help prevent cancer.
Broccoli is a member of the cruciferous vegetarian family, which also includes cauliflower, kale, Brussels sprouts, cabbage and greens. This group of plants contains natural compounds related to cancer prevention - thanks to their ability to neutralize carcinogens and prevent the growth and spread of cancer cells, cruciferous vegetables also support apoptosis or the self-destruction sequence that the body uses to kill dysfunctional cells.
Broccoli offers heart protection
Heart disease remains the leading cause of death among men and women in the United States. Cruciferous vegetables, including broccoli, protect the heart by reducing damage to arteries, leading to an exacerbation that often precedes a heart attack or stroke.
This is due to brain health.
Some of the nutrients and naturally occurring biologically active substances in broccoli have been linked to the healthy functioning of the brain and nerve tissue, as well as protection against age-related cognitive decline.
Broccoli can keep bones strong
Broccoli is unique in that it contains several nutrients needed to form bones and prevent loss of bone density. These include vitamin K, potassium, magnesium, phosphorus and calcium, as well as copper, iron, zinc, vitamins A and C, as well as B vitamins. These nutrients work in synergy to increase bone mass and bone strength.
Fights inflammation
In addition to combating premature aging, the anti-inflammatory power of broccoli is associated with a reduced risk of chronic diseases. Inflammatory drugs that protect cells from DNA damage can also help treat existing inflammatory conditions, including type 2 diabetes, rheumatoid arthritis, inflammatory skin diseases, intestinal diseases, and obesity. One recent study found that in women, a higher intake of cruciferous vegetables helps lower the level of pro-inflammatory markers circulating in the blood.
This is a natural detox.
Studies show that the natural compounds in broccoli also act as detoxifiers, meaning they help to deactivate potentially harmful chemicals or remove them from the body faster.
Broccoli has antioxidant protection
The protective antioxidant compounds in broccoli have been shown to counteract skin damage caused by ultraviolet radiation. Lutein and Zeaxanthin Vegeta protect the retina and lens of the eye, and both of these factors reduce the risk of degeneration. How to eat more broccoli
Enjoy raw broccoli by dipping it in hummus, seasoned with tahini or guacamole. Or finely chop or chop it and add it to garden salads or cabbage. To preserve the greatest amount of nutrients in the cooked broccoli, steam it, then sprinkle the pesto based on dairy-free olive oil, olive tapenade and help safeguard your health.
Broccoli has a lot of nutrients
One cup of raw broccoli contains only 25 calories, less than 5 grams of carbohydrates, no fat, and several grams of vegetable protein. However, broccoli is full of nutrients. One cooked cup provides almost 250% of the daily intake of vitamin K, which helps a blood clot and is necessary for bone health.
The same portion of the same size provides 135% of the daily value for maintaining immunity and collagen vitamin C, more than 50% of the target for chromium, a mineral that supports energy metabolism and regulation of blood sugar, and more than 40% for folate, vitamin related to memory and mood.
A cup of boiled broccoli also provides more than 10% of the daily intake of vitamins A, B6, B2, and E, as well as phosphorus, choline, manganese, copper, and potassium, and at least 5% magnesium, zinc, iron, calcium, and selenium.
This vegetable also contains plant-based omega-3 fatty acids called alpha-linolenic acid or ALA, which are associated with anti-inflammatory effects and improve blood circulation.
High Fiber Broccoli
2-3 grams of fiber per cup of raw broccoli supports good digestion and nourishes beneficial bacteria in the gut associated with anti-inflammatory effects, immunity and mood. The same portion of the size also contains more than two ounces of water. The combination of fiber and water enhances the feeling of satiety, while maintaining a healthy weight. And fiber helps maintain blood sugar and regulate insulin for stable, even energy.
This can help prevent cancer.
Broccoli is a member of the cruciferous vegetarian family, which also includes cauliflower, kale, Brussels sprouts, cabbage and greens. This group of plants contains natural compounds related to cancer prevention - thanks to their ability to neutralize carcinogens and prevent the growth and spread of cancer cells, cruciferous vegetables also support apoptosis or the self-destruction sequence that the body uses to kill dysfunctional cells.
Broccoli offers heart protection
Heart disease remains the leading cause of death among men and women in the United States. Cruciferous vegetables, including broccoli, protect the heart by reducing damage to arteries, leading to an exacerbation that often precedes a heart attack or stroke.
This is due to brain health.
Some of the nutrients and naturally occurring biologically active substances in broccoli have been linked to the healthy functioning of the brain and nerve tissue, as well as protection against age-related cognitive decline.
Broccoli can keep bones strong
Broccoli is unique in that it contains several nutrients needed to form bones and prevent loss of bone density. These include vitamin K, potassium, magnesium, phosphorus and calcium, as well as copper, iron, zinc, vitamins A and C, as well as B vitamins. These nutrients work in synergy to increase bone mass and bone strength.
Fights inflammation
In addition to combating premature aging, the anti-inflammatory power of broccoli is associated with a reduced risk of chronic diseases. Inflammatory drugs that protect cells from DNA damage can also help treat existing inflammatory conditions, including type 2 diabetes, rheumatoid arthritis, inflammatory skin diseases, intestinal diseases, and obesity. One recent study found that in women, a higher intake of cruciferous vegetables helps lower the level of pro-inflammatory markers circulating in the blood.
This is a natural detox.
Studies show that the natural compounds in broccoli also act as detoxifiers, meaning they help to deactivate potentially harmful chemicals or remove them from the body faster.
Broccoli has antioxidant protection
The protective antioxidant compounds in broccoli have been shown to counteract skin damage caused by ultraviolet radiation. Lutein and Zeaxanthin Vegeta protect the retina and lens of the eye, and both of these factors reduce the risk of degeneration. How to eat more broccoli
Enjoy raw broccoli by dipping it in hummus, seasoned with tahini or guacamole. Or finely chop or chop it and add it to garden salads or cabbage. To preserve the greatest amount of nutrients in the cooked broccoli, steam it, then sprinkle the pesto based on dairy-free olive oil, olive tapenade and help safeguard your health.