Benefits of Broccoli
What is the Nutritional Value of Broccoli?
Broccoli, which looks like a tiny tree, causes many people to stay away because of the smell it emits when cooked. Broccoli, which comes from the Brassica oleracea plant family like cabbage, Brussels sprouts and cauliflower, contains plenty of vitamins, minerals, fiber and antioxidants. Broccoli, which adorns the tables in winter as a side dish, salad and soup, has many benefits. Regardless of raw or cooked, broccoli is a vegetable that contains many nutritional values.
Approximately 100 grams of broccoli, which contains vitamins, minerals, fiber and bioactive components, contains:
- 6 grams of carbohydrates
- 2.6g protein
- 0.3g fat
- 2.4 g fiber
- 135 percent vitamin C
- 11 percent vitamin A
- 116 percent vitamin K
- 14 percent vitamin B9 (folate)
- 8 percent potassium
- 6 percent phosphorus
- 3 percent selenium
Vitamin C is one of the vitamins that the immune system needs most. Vitamin C, found abundantly in broccoli, plays an important role in the prevention and treatment of diseases. It is accepted that 100-200 mg of vitamin C should be taken daily to prevent infections. Although oranges and strawberries come to mind when vitamin C is mentioned, this vitamin is found more in broccoli. Approximately 80 grams of broccoli provides 84 percent of the daily vitamin C requirement. Cooking methods can kill nutrients. While frying causes the vitamin C content of the food to decrease, steaming is considered the healthiest cooking method.
Antioxidant Shield
Broccoli, which helps prevent cell damage with the antioxidants it contains, protects the whole body by preventing inflammation. The substance called glucoraphanin turns into sulforaphane, a powerful antioxidant, during digestion. According to research, sulforaphane has many benefits, from lowering blood sugar to balancing cholesterol, from reducing cellular damage to preventing the development of chronic diseases. It also helps protect your eye health with its lutein and zeaxanthin antioxidants.
Effective in Preventing Inflammation
Broccoli is important in reducing all inflammation in the body, thanks to the kaempferol flavonoid. According to a study conducted on tobacco users, those who ate broccoli had a significant reduction in inflammation.
Protective Against Cancer
There is no miracle food to prevent cancer. But it is accepted that vegetables and fruits help protect against cancer. Broccoli, which contains bioactive components, acts as a shield against chronic diseases, like many vegetables from the cruciferous family. Various studies have stated that broccoli supports the prevention and treatment of breast, prostate, stomach, colorectal, kidney and bladder cancers.
Regulates Blood Sugar
Broccoli, which is especially important for those with diabetes to consume, is effective in regulating blood sugar. This food, which is a good source of fiber, helps lower blood sugar and control diabetes.
Protects Heart Health
LDL and triglyceride levels, which are bad cholesterol, play an important role in heart diseases. Research indicates that LDL cholesterol decreases in people who consume broccoli, while the good cholesterol HDL increases and the triglyceride rate decreases. It also helps reduce the risk of heart attack with the antioxidants it contains. This fiber-rich food can thus be effective in reducing the risk of heart diseases.
Strengthens the Digestive System
Its rich fiber and antioxidant content make broccoli a beneficial food for digestive system health. It is effective in reducing inflammation in the large intestine by supporting the strengthening of the digestive system. This green food, which also helps you go to the toilet, provides a good basis for the growth of good bacteria in the intestines.
Supports the Brain and Nervous System
Research has revealed that dark green vegetables are important in maintaining brain and nervous system health. According to a study, the rate of brain damage and the risk of nerve tissue inflammation are reduced thanks to the kaempferol flavonoid in broccoli. It is also stated that sulforaphane supports brain functions.
Anti-Aging
It is impossible to stop aging, but it may be possible to minimize the effects of aging. Sulforaphane is known to be effective in slowing down aging.
Also Supporter of Oral and Dental Health
Broccoli, a source of vitamins and minerals, supports the protection of oral and dental health. Food rich in vitamin C and calcium, thus reducing the risk of gum diseases. Kaempferol flavonoid protects against advanced gum diseases and inflammation. Studies have shown that sulforaphane reduces the risk of oral cancer. Some studies have stated that consuming this food raw eliminates plaque and helps teeth look whiter.
Shield Against Harmful Rays of the Sun
Bioactive components found in broccoli may be effective in reducing the risk of skin cancer by protecting it from the harmful rays of the sun (UV). According to a study, it has been stated that those who consume broccoli have a positive effect on preventing the growth of tumors in the treatment of skin cancer.
