In this article you will learn more about the nutritional value of broccoli, some health benefits and get tips on its preparation and serving. Broccoli is a rich source of vitamins, minerals and antioxidants.
Let's start with the useful properties. Antioxidants in broccoli will help reduce the risk of cancer and prevent the development of other adverse conditions. The body produces molecules called free radicals during natural processes such as metabolism or due to external factors, environmental stresses. Free radicals, or reactive oxygen species, are toxic in large quantities. They can cause cell damage, which can lead to cancer and other diseases. The body can eliminate many of them, but dietary antioxidants can help.Cruciferous vegetables contain a range of antioxidants that can help prevent cell damage leading to cancer. One of them is sulforaphane, a sulfur-containing compound that gives cruciferous vegetables a bitter taste. Cruciferous vegetables also contain indole-3-carbinol. This compound may have powerful antitumor properties. Cauliflower, Brussels sprouts, white cabbage, turnips, arugula, broccoli, daikon, kohlrabi and watercress may have similar properties. Even the term "green chemoprophylaxis" of tumors has been coined.
Improving bone and joint health. Calcium and collagen work together to make strong bones, joints and joint ligaments. More than 99% of calcium in the body is contained in bones and teeth. The body also needs vitamin C to produce collagen. Both are present in broccoli.
Vitamin K plays an important role in blood clotting, but some experts have also suggested that it may help prevent or cure osteoporosis. People with low vitamin K levels may be more likely to experience problems with bone strength. Getting enough vitamin K from the diet can help keep bones healthy. A cup of broccoli weighing about 76 g contains from 3% to 3.5% of a person's daily need for calcium, 45-54% of his daily need for vitamin C and 64-86% of his daily need for vitamin K, depending on age and gender.
Strengthening the immune system and improving the skin. Vitamin C is an antioxidant that brings a number of health benefits. It supports the immune system and can help prevent cancer, cardiovascular disease (CVD), cataracts and anemia. In the form of a supplement, it can also help reduce the symptoms of a common cold and shorten the time during which a cold lasts. Vitamin C helps the body produce collagen, which is the main support system for cells and organs of the body, including the skin. As an antioxidant, vitamin C can also help prevent skin damage, including wrinkles due to aging. Studies have shown that vitamin C can play an important role in the prevention or treatment of skin diseases such as shingles and skin cancer.
Improved digestion. The dietary fiber in cabbage improves bowel function, prevents constipation and, again, reduces the risk of colon cancer. A cup of broccoli weighing 76 g provides from 5.4% to 7.1% of a person's daily fiber needs.
Reduction of inflammation. When the immune system is under attack, inflammation can occur. Inflammation can be a sign of a passing infection, but it can also occur in chronic autoimmune conditions such as arthritis and type 1 diabetes. People with metabolic syndrome may also have high levels of inflammation. According to a 2014 study, broccoli may have an anti-inflammatory effect. Scientists have found that the antioxidant effect of sulforaphane in broccoli helped to reduce markers of inflammation in laboratory tests. Therefore, they concluded that the nutrients in broccoli can help fight inflammation.
Eating broccoli can help people with type 2 diabetes control their blood sugar levels. This is due to the content of sulforaphane in it. And people who consume a high-fiber diet are less likely to have type 2 diabetes. Fiber can also help lower blood sugar levels in people with diabetes.
Protection of the cardiovascular system. Fiber, potassium and antioxidants in broccoli can help prevent heart and vascular diseases (CVD). Older women whose diet was rich in cruciferous vegetables had a lower risk of developing atherosclerosis. This may be due to the content of antioxidants in cruciferous vegetables, and in particular sulforaphane. One of the recommendations for reducing CVD is recommendations for increasing potassium intake and reducing sodium intake. Due to this, vascular tone decreases and blood pressure decreases. A cup of broccoli provides almost 5% of a person's daily potassium requirement. People who eat more fiber have a lower risk of CVD and lower blood lipids.
The nutrient content of 80 g of broccoli
The daily requirement of an adult (in parentheses).Energy (calories) 24.3 (1,800-3,000)Carbohydrates (g) 4.78 g, including 1 g of sugar (130)Fiber (g) 1.82 (25.2-33.6)Calcium (milligrams [mg]) 35 (1000-1200)Phosphorus (mg) 50.9 (700)Potassium (mg) 230 (4,700)Vitamin C (mg) 40.5 (75-90)Folate (micrograms [mcg]) 49.4 (400)Vitamin A (mcg) 6.08 (700-900)Beta-carotene (mcg) 70.7 (No data available)Lutein and zeaxanthin (mcg) 566 mcg (no data available)Vitamin E (mg) 0.11 (15)Vitamin K (mcg) 77.5 (90-120)Broccoli also contains various B vitamins, zinc, copper, selenium and a number of antioxidants.