Health Benefits of Broccoli – Check Broccoli Vegetable Benefits, Nutritions & Uses

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6 min read

Reviewed by: Dr. Dipa Rani

Broccoli is a vegetable rich in many nutrients, including antioxidants, fiber, vitamins, minerals, etc. Unlike in the West, Broccoli has only recently gained popularity in India. There are several benefits of consuming broccoli, and it can be included in your diet in different ways. This post lets us know more about this superfood and its benefits.

Available Varieties of Broccoli 

Broccoli comes from the family of cabbage, cauliflower, kale, and Brussels sprouts, called cruciferous vegetables. Broccoli comes in three varieties:

  • Sprouting broccoli
  • Calabrese broccoli
  • Purple cauliflower, a type of broccoli

 Nutrient Content of Broccoli

Broccoli Nutritional components 

Value per 100g

Proteins 

2.57 (25.6%)

Fats 

0.4g (3.94%)

Carbohydrates

6g (59.46%)

Fibre

3.0 g

Iron 

45.83 micrograms

Zinc

54 micrograms

Manganese 

18.83 micrograms

Calcium 

4.65 mg

Phosphorus 

7.01 mg

Potassium 

145 mg

Vitamin C

93.2 mg

Folate 

71 micrograms

Vitamin K

102 micrograms

Beta – carotene 

30.6 micrograms

Lutein 

85.5 micrograms

1. Broccoli Contains Antioxidants:

Broccoli is a good source of antioxidants. It is loaded with vitamins K, vitamin C, and vitamin A. Besides, it also contains minerals such as iron, potassium, and calcium.

2. Broccoli contains Bioactive Compounds:

The health benefit of broccoli is also associated with the high content of bioactive compounds present in the vegetable. Some of these compounds are phenolics, isothiocyanates, glucosinolates, and ascorbic acid.

3. Broccoli contains Fiber:

Broccoli is an excellent source of dietary fiber. It supports digestion, promotes satiety, and maintains healthy digestion.

Let us take a look at the benefits and uses of broccoli now.

Top 14 Benefits of Eating Broccoli

Here are some broccoli benefits that make it a superfood:

1. Broccoli Affect Health Effectively:

The antioxidants present in broccoli are known to support human health in many ways. They not only lower inflammation but also enhance overall protection of health.

2. They Reduce Inflammation:

Several bioactive compounds that Broccoli contains are likely to reduce inflammation in tissues. Kaempferol, a flavonoid in broccoli, has a strong anti-inflammatory capacity.

3. Broccoli protects against Cancer:

Some research also says that broccoli aids in protecting against several types of cancer like breast, renal, prostate, stomach, etc.

4. Broccoli Aids Blood Sugar Levels:

Consuming broccoli is also likely to support the control of blood sugar levels among diabetic people. The antioxidants present in broccoli are likely the reason for controlling sugar.

5. Supports Heart Health:

As per numerous studies, broccoli supports heart health in many ways. Bad LDL cholesterol is known to trigger major risk factors for heart disease, which is likely to lower the risk of heart ailments.

6. Promote Digestion and Reduce Constipation:

Broccoli is a vegetable rich in antioxidants as well as fiber. Both these nutrients are likely to support healthy bowel and digestion if consumed in the right proportion.

8. Supports Healthy Brain Functions:

The numerous bioactive compounds and nutrients present in broccoli are likely to slow the process of mental decline while supporting healthy brain and nervous functions.

9. Slows the Aging Process:

Aging is a natural and unavoidable process. However, your lifestyle and diet may play a major role in supporting the prevention of age-related diseases.

10. Supports a Healthy Immune System:

The human immune system needs several nutrients to perform well. One of them is vitamin C, which aids in nutrient functioning. And broccoli is a rich source of vitamin C.

11. Supports Oral Health:

Some of the nutrients found in broccoli are said to prevent dental disorders and support oral health. Especially, the calcium and vitamin C found in broccoli help lower the case of periodontal diseases.

12. Promotes Healthy Joints and Bones:

Several nutrients like vitamin K, calcium, etc., found in broccoli are said to be good for healthy bones and joints. Consuming broccoli is also likely to prevent many bone-related diseases.

13. Good for Healthy Pregnancy:

During pregnancy, women need numerous vitamins and minerals to support the growth of the baby. Broccoli is rich in B vitamins called B9 or folate. It is said that regular consumption of folate-rich food is good for a healthy pregnancy.

14. Protect Skin Against Sun Damage:

Broccoli contains bioactive compounds, and as per research, the bioactive compounds of broccoli protect the skin from skin cancer. These bioactive properties of the vegetable protect the skin against cancer-causing UV radiation.

Dietary Tips to Consume Broccoli

1. Broccoli Buying and Eating Tips:

Look for tight and firm broccoli when you are buying them from the market. Buy the green and fresh ones and not the yellow and loose ones. Don’t store broccoli for long as it tastes fibrous if stored at room temperature for a long time.

To retain its freshness for long, store broccoli unwashed and in loose bags in the refrigerator drawer. Wash broccoli just before consuming. If you wash and store broccoli, it may develop mold and may become floppy.

2. How to Add Broccoli to your Diet:

Broccoli can be consumed in different ways. The leaves of broccoli, its stems, and the broccoli florets are all edible. Broccoli can be consumed raw as salad and with dips. You can add broccoli to your pasta. You can also prepare broccoli soup or eat it as roasted broccoli or stir-fried broccoli.

Possible Side Effects of Consuming Broccoli

Broccoli may not suit certain people with some health conditions. For example, broccoli may not suit you if you use blood thinners. This is because the vitamin K present in broccoli may increase the risk of bleeding for patients on blood thinner medications. So, it is better to consult your doctor in such cases. Also, people with irritable bowel syndrome may have issues with gas and upset bowel due to excess consumption of broccoli.

Besides, people with kidney issues may also be careful about consuming broccoli as the phosphorus in broccoli may build up in your blood in case the kidneys don’t work. Smokers also need to avoid excess consumption to avoid the risk of lung cancer because of the presence of antioxidants in broccoli. Also, consuming broccoli in excess may result in hypertension and may enhance the risk of hemorrhagic stroke. Some people may suffer from headaches, nasal congestion, and skin rashes due to excessive broccoli consumption.

Thus, it is better to contact the doctor immediately if you experience any adverse reactions to broccoli.

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Bottom Line

Broccoli is a vegetable that is loaded with nutrients that enhance health in many ways. Including broccoli and other nutrient-rich food items is important in your diet to have a balanced diet and enjoy good health. Like broccoli, there are numerous other food items, including a variety of fruits and vegetables, that should be a part of your daily menu to gain optimum health.

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FAQs: Health Benefits of Broccoli

Does broccoli have a scientific name?

Yes, broccoli has a scientific name. It is called Brassica oleracea.

What other vegetables are there in the broccoli family?

Other vegetables in the broccoli family are Kale, Cabbage, cauliflower, etc.

Is broccoli effective for bowel defecation?

Yes, broccoli supports bowel defecation as it is a rich source of fiber that helps in digestion.

Can I consume broccoli with medication?

Broccoli might affect the medication for certain diseases. It is better to consult a doctor in case you are consuming medicines that might be affected by broccoli.

How to eat broccoli?

Broccoli can be consumed in different ways. They can be consumed raw as salad, cooked with pasta, or roasted veggies. They can also be consumed as soup and so on.

What is broccoli?

Broccoli is a vegetable rich in many nutrients, including antioxidants, fiber, vitamins, minerals, etc. Broccoli has gained popularity in India in recent years. There are several benefits of consuming broccoli, as mentioned in the post above.

What are broccoli benefits for the skin?

Broccoli contains bioactive compounds, which protect the skin from cancer. These bioactive properties of the vegetable protect the skin against cancer-causing UV radiation.

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Feb 06, 2024
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