Broccoli is an excellent source of immune-boosting antioxidants and phytochemicals. As a cruciferous vegetable, broccoli contains high amounts of essential nutrients, vitamins and minerals that play important roles in various body functions.

Here are some of the known health benefits of broccoli:

Contains vitamins and minerals

Broccoli boasts an impressive nutrition profile. Raw broccoli contains the following:

• Calories: 34 kcal
• Carbohydrates: 6.64 g
• Protein: 2.82 g
• Fat: 0.37 g
• Sugar: 1.7 g
• Calcium: 47 mg
• Iron: 0.73 mg
• Magnesium: 21 mg
• Phosphorus: 66 mg
• Potassium: 316 mg
• Zinc: 0.41 mg
• Manganese: 0.21 mg
• Vitamin C: 89.2
• Vitamin E: 0.78 mg
• Niacin: 0.64 mg

Boosts the immune system

Broccoli consumption can lead to a strong immune system due to the presence of antioxidants including vitamin C and beta carotene. Vitamin C is an essential vitamin that aids various body functions, such as immunity, metabolism, digestion and bone development. Meanwhile, beta carotene supports eye health and protects the body from cellular damage. Other immune-boosting minerals that can be found in most superfoods include zinc, phosphorus, potassium, manganese and copper.

Regulates blood sugar

Broccoli is an excellent source of flavonoids that possess anti-inflammatory and antioxidant effects against Type 2 diabetes. Broccoli also contains sulforaphane, a plant compound that can inhibit the production of glucose. A recent study published in the International Journal of Drug Development and Research showed that broccoli sprouts restored insulin sensitivity in diabetic individuals.

Fiber may also play a part in blood sugar control since it prevents the gastrointestinal tract from absorbing excess glucose and cholesterol. Instead, fiber boosts energy levels by stimulating the conversion of glucose into energy.

Aids digestion

Broccoli florets contain high amounts of fiber that promotes digestion and regular bowel movement. Therefore, adequate fiber intake can prevent digestive problems including stomach aches, bloating, indigestion, constipation and diarrhea.

Prevents oxidative stress

Broccoli contains large amounts of antioxidants that prevent cellular damage caused by free radicals. Free radicals are unstable molecules that cause oxidative stress, thereby increasing the risk of chronic diseases and degenerative conditions.

Relieves inflammation

Plant compounds found in broccoli also have potent anti-inflammatory effects against joint pain caused by bone-related disorders, such as osteoarthritis and rheumatoid arthritis.

Supports cardiovascular health

Fiber also inhibits the absorption of cholesterol in the gut, thereby reducing the risk of high cholesterol levels, cholesterol plaque, coronary heart failure and stroke.

Slows the aging process

Broccoli can also prevent premature aging and neurodegeneration, according to a recent study published in GeroScience. Sulforaphane, the primary bioactive compound in broccoli, can trigger the body’s antioxidant and anti-inflammatory processes to prevent genetic changes that cause aging.

Lowers the risk of cancer

Cruciferous vegetables are also known to have sulfur-containing compounds that possess antioxidant and anti-carcinogenic properties. Glucoraphin and sulforaphane, for instance, can inhibit the growth of tumors and induce apoptosis or programmed cell death of cancer cells.

Moreover, sulforaphane can reduce cellular damage caused by chronic diseases. Clinical studies suggest that the consumption of cruciferous vegetables can protect against cancers of the breast, prostate, stomach, kidney and bladder.

Broccoli can be eaten raw, steamed, boiled or cooked. However, boiling or stir-frying broccoli strips away most of its antioxidants and nutrients. To enjoy the health benefits of this cruciferous vegetable, add raw broccoli sprouts or lightly steamed broccoli florets to your salad.

Sources:

OrganicFacts.net

IJDDR.in

NCBI.NLM.NIH.gov