What Is Broccoli ?
Broccoli is a leafy green vegetable that often features purple or more typically green flower buds, belonging to the Brassica Family alongside cauliflower, cabbage and kale – and can be enjoyed raw or cooked!
Find our comprehensive health benefit guides and discover more regarding the nutritional values of green vegetables like broccoli. Or take a look at some of our top broccoli plans, from main courses like quinoa, squash and broccoli salad to side dishes such as broccoli with garlic and lemon!
Nutritional Advantages Of Broccoli
A 80g part broccoli (boiled) gives:
- 22 kcals/96KJ
- 2.6g protein
- 0.4g fat
- 2.2g carbohydrates
- 2.2g fiber
- 478mcg carotene
- 35mg vitamin C
The 80g part (two lances) counts towards one of your five-a-day servings; please view our printable infographic to determine this!
Top 5 Health Advantages Of Broccoli
- Really Great For Heart Health
Nutrition Research discovered that eating steamed broccoli regularly reduces cardiovascular illness risk by lowering cholesterol levels in the body. A subsequent US investigation identified how increasing vegetable consumption, specifically brassica vegetables like broccoli, may lower heart infection risks.
- Contains Cancer Protective Compounds
Although there is no single “superfood” capable of preventing cancer and certain risk factors for it are unrelated to diet, evidence demonstrates that following a healthful diet can decrease risk. Broccoli contains sulforaphane – responsible for its somewhat unpleasant flavor – which has been shown to contribute towards detoxifying airborne toxins like tobacco smoke while potentially decreasing cancer risks. Furthermore, analysis has indicated broccoli might contain anticancer properties which could lower prostate cancer risks.
Broccoli sprouts provide an abundance of cancer-fighting compounds. You can grow broccoli seeds on your windowsill like cress.
- Might Be Really Great For Eye Health
Broccoli contains two carotenoids – lutein and zeaxanthin – linked by studies between 2003 and 2006 to reduced risks associated with age related eye issues such as cataracts and macular degeneration. Furthermore, broccoli also contains beta-carotene which our bodies convert to vitamin A; an insufficient supply can contribute to night visual impairment.
- May Support Hormonal Equilibrium
Brassicas such as broccoli may help to regulate estrogen metabolism and redirect it in ways that promote improved estrogen metabolization.
- May Support The Immune System
Broccoli and other brassicas high in sulfur may aid stomach health, helping protect you against contamination. The rich supply of sulfur helps support production of glutathione which plays an integral part in protecting stomach lining integrity while aiding its maintenance. Plus, glutathione acts as a powerful antioxidant protecting cells from damage caused by inflammation.
Is Broccoli Ok For Everybody ?
Broccoli is generally considered a nutritious choice. However, those who suffer from thyroid conditions should limit the consumption of brassica vegetables due to them possibly impeding on the absorption of necessary iodine for producing thyroid chemicals. But keep in mind that for this to become a problem it would need to be eaten in moderation and regularly for this issue to surface.
Broccoli is an excellent high-fiber food source, and most of us can appreciate its benefits: it aids digestion while fueling beneficial microorganisms in our stomachs. Unfortunately, certain varieties may cause bulging or gas; this may be particularly noticeable for people suffering from IBD (inflammatory bowel disease), Crohn’s infection or ulcerative colitis.
If you are taking blood-thinners such as warfarin, your GP or dietitian may suggest tracking the vitamin K-rich foods such as broccoli in your diet to ensure you receive equivalent amounts regularly. Before making significant dietary changes on their own, always consult your GP first before changing what or how much you eat.