Love them or hate them; there’s no denying that broccoli is highly beneficial to your health. You probably know broccoli is good for you, but do you know exactly how it benefits your health and well-being? Broccoli belongs to the cruciferous vegetable family and is closely related to cabbage, cauliflower, brussels sprouts, and kale.
Broccoli is an excellent source of vitamins, fibers, minerals, and antioxidants. Whether you’ve already discovered the goodness of the vegetables or you’re still confused about whether to incorporate them into your diet, here are nine reasons why you should eat broccoli.
Broccoli Is A Powerhouse Of Vitamins And Minerals
One of the biggest reasons to eat broccoli is its nutritional content. The vegetable is loaded with a lot of minerals, vitamins, and bioactive compounds. To be specific, one cup of broccoli will give you :
- Protein: 2.6 gram
- Fiber: 2.4 grams
- Carbs: 6 grams
- Potassium: 8% of the RDI
- Fat: 0.3 grams
- Vitamin B9 (Folate): 14% of the RDI
- Vitamin A: 11% of the RDI
- Vitamin C: 135% of the RDI
- Vitamin K: 116% of the RDI
- Selenium: 3% of the RDI
- Phosphorus: 6% of the RDI
You can either cook broccoli or eat it raw; both methods provide different nutritional benefits. Different cooking methods like boiling, stir-frying, microwaving, or steaming alter the vegetable’s nutritional content. Cooking mainly reduces Vitamin C and soluble sugar and protein. The best method to cook broccoli is steaming, as it has the fewest adverse effects.
Broccoli Is Also High In Fiber
One. A cup of broccoli serves 2 to 3 grams of fiber, which helps support healthy digestion and feed healthy bacteria in the gut related to immunity, anti-inflammation, and mood. One cup serving of broccoli also contains two ounces of water. The water and fiber combo keep you full that aids in healthy weight management. The fiber in the broccoli also supports blood sugar and insulin regulation for even, steady energy.
Broccoli Prevents Certain Types Of Cancer
All cruciferous vegetables like broccoli have various bioactive compounds that may reduce cell damage caused by chronic diseases. According to several studies, eating cruciferous vegetables may prevent you from certain types of cancers, including :
However, this data is encouraging, but the claims aren’t vital to prove broccoli’s role in cancer treatment or prevention.
Broccoli May Help In Controlling Your Blood Sugar Levels
According to research, eating broccoli may control blood sugar levels in people with diabetes. It’s because broccoli has loads of fiber. Some studies indicate that a higher fiber intake is associated with low blood sugar levels and improved diabetes control.
It Reduces Constipation And Promotes Healthy Digestion
Broccoli is a powerhouse of antioxidants and fibers. Both of these nutrients support digestive health and bowel function. Though these claims look promising, more extensive research is required to understand how broccoli promotes improved digestive health.
Broccoli Helps Fight Inflammation
The. The anti-inflammatory properties of broccoli reduce the risk of chronic disease. The inflammation-fighting compounds that help protect cells from DNA damage also help manage existing inflammatory conditions like bowel disease, type 2 diabetes, inflammatory skin conditions, obesity, and rheumatoid arthritis.
May Help In Reducing Cholesterol
If you’re struggling with high cholesterol, given the number of side effects of drugs, you might want to try some natural ways to cure it. The excellent news, broccoli can help you lower your blood cholesterol.
According to research, broccoli is rich in soluble fiber, which effectively reduces LDL or bad cholesterol. Since healthy cholesterol levels prevent the risk of high blood pressure, stroke, and other heart diseases, broccoli can also contribute to heart health.
Broccoli Can Strengthen Your Immune System
Ever wonder how some people can go through the cold and flu season without even coughing and sneezing? Well, the secret lies in their robust immune systems and their capacity to fight illness.
If you are looking to strengthen your immune system, broccoli can do the job for you. The Vitamin C content in this miniature tree-like vegetable can give your body strength to fight off illness. You might think Vitamin C is associated with oranges or lemons, but give broccoli some credit as a one-cup serving of broccoli gives you 135 % of your daily intake.
May Support Bone And Joint Health
Broccoli has many nutrients that are known to support healthy bones and may prevent bone-related disorders. The vegetable is an excellent source of calcium and Vitamin K, which are known to maintain healthy bones. Phosphorus, zinc, Vitamin A, and C are in broccoli necessary for healthy bones.
How Much Broccoli To Eat Daily To Reap Its Benefits?
If you’re not a vegetable fan, the thought of consuming broccoli daily might be upsetting for you. The good news is you don’t have to eat broccoli with every meal as adults only need 2.5 cups of vegetables daily. So, you can eat other vegetables and 1 cup of broccoli per day, whether as a side dish or component of any dish. You can also cook broccoli in fun ways to get your kids eating nutritious vegetables.
Creative Ways To Cook Broccoli At Home
- Pesto Broccoli – All you need is some pesto and spices to create an excellent dish with broccoli. The best thing about this recipe is that you can make it to any spice level you prefer.
- Broccoli Mac N Cheese – This recipe is easy and delicious to prepare. If your kids hate broccoli, this is a great way to get them to eat this nutritious vegetable. All you have to do is saute broccoli and add it to your regular mac n cheese for a delicious preparation.
- Broccoli And Cheese Calzones – You can prepare the dish in just 30 minutes: mix ricotta and mozzarella with broccoli and season with salt and pepper. Roll the dough in a circle and spread the mixture over one side of the circle. Lift one side and fold over so it meets the other side. Seal the edges with your finger. Preheat the oven at 400 F and bake the calzones for 15 minutes or until golden brown. Let the calzones cool down for 5 minutes before slicing.
The Bottom Line
Broccoli is a powerhouse of nutrients that can benefit your health in a variety of ways. It can help control blood sugar, reduce inflammation, boost immune health, and promote heart health. Make sure you include broccoli in your daily diet to enjoy numerous benefits.
However, good health doesn’t come from just one vegetable; you have to include exercise and a healthy diet to attain optimal health.