Broccoli, a member of cabbage or Cole family is nutritious and is found to have been packed with disease preventing and health promoting properties, according to several research studies. The other cruciferous family of vegetables also include cauliflower, brussel sprouts, cabbage, arugula, etc.
Take a look at the Health Benefits and Nutrition Facts and calories value of Broccoli, along with the side-effects and risks.
Nutrition Facts of Broccoli
One of the very low calorie vegetables, 100 gms of Broccoli contains just 34 calories, yet it is rich in dietary fiber, minerals, vitamins, and anti-oxidants with proven health benefits.
The oxygen radical absorbance capacity (ORAC) of broccoli is 1632 µmol TE/100 g. Broccoli is packed with phyto-nutrients such as thiocyanates, indoles, sulforaphane, isothiocyanates and flavonoids like beta-carotene cryptoxanthin, lutein, and zea-xanthin.
Broccoli is rich source of Vitamin C and has good amounts of Vitamin A. They are excellent sources of Folates, vitamin-K and B-complex group of vitamins and minerals including calcium, manganese, iron, magnesium, selenium, zinc and phosphorus.
Proven Health Benefits of Broccoli
1. Broccoli Fights Cancer
Fresh Broccoli is a powerhouse of phyto-nutrients, and studies have shown that these compounds help protects against the prostate, colon, urinary bladder, pancreatic, and breast cancers by modifying positive signalling at molecular receptor levels. Broccoli is rich in folates, which has been shown to decrease the risk of breast cancer in women when taken adequately.
2. Broccoli improves Bone strength
Consuming an adequate amount of vitamin K in daily diet can significantly improve bone strength, and a cup of chopped broccoli provides 92 micrograms of vitamin K, which contributes to 100% of your daily recommended diet.
3. Broccoli for natural Detoxification
Including foods rich in natural fiber like broccoli prevents constipation, helps maintain a healthy digestive tract and lowers the risks of colon cancer. Research studies have shown that dietary fiber helps regulate immune system and inflammation, besides playing crucial role for the daily excretion of toxins through the bile and stool.
4. Broccoli protects from Chronic Diseases
Intake of high fiber is linked to the lower risks of developing coronary heart disease, stroke, hypertension, diabetes, obesity, and gastrointestinal diseases, according to research studies. The cruciferous vegetables lowers blood pressure and cholesterol levels, improve insulin sensitivity, and ultimately helps with weight loss.
5. Broccoli is good addition to diet
Broccoli helps keep your body less acidic and contains host of health benefits. The rich fiber in Broccoli curbs overeating and aids in weight loss, besides making you healthier fighting against flu causing viruses.
Risks and Precautions of Broccoli
Individuals who are taking blood thinning medications should watch their intake of Broccoli as it may interfere with the medications and thereby increasing their risks of suffering from stroke.
Eating two cups of Broccoli a day may also increase the risks of kidney stones.
*Results may vary from person to person and results are not guaranteed