Broccoli – Nutritional Profile & Benefits

Broccoli made it to the top of the list among the healthiest vegetables. The nutrient-dense vegetable has sufficient amounts of fiber, antioxidants, and numerous vitamins. This vegetable is among the very first food items recommended by medical doctors and physicians. This is due to the nutritional health benefits of broccoli. We all have most probably been repelled by broccoli for the most part of our lives. Turns out we haven’t been making a smart choice by avoiding this royal vegetable. This vegetable, is in true means, loaded with advantages. I am here to discuss some nutritional health benefits of broccoli in detail. This article will definitely help you to make healthier food choices.

Nutritional Profile Of Broccoli

The edible green plant from the cabbage family is super nutritious and has several health benefits. All this can be attributed to the composition of broccoli. Here is a detailed nutritional profile of one cup of broccoli to help you make healthy choices for yourself.

Calories: One cup of cooked broccoli contains a total of 55kcal.

Fiber: The total amount of fiber in one cup of broccoli is 5 g.

Protein: One cup of cooked broccoli contains 4 g of protein.

Fat: There is zero fat in broccoli.

Vitamin K: 100 mcg

Folate: 168 mg

Vitamin C: 101 mg

Manganese: 0.4 mg

Vitamin A: 120 mg

Vitamin B6: 0.4 mg

Potassium: 457 mg

Phosphorous: 105 mg

Magnesium: 3 mg

Calcium: 62 mg

The nutritional profile of broccoli shows that this food is loaded with all the beneficial vitamins and minerals. Incorporating broccoli into your routine diet is a decision that you won’t regret. Research links broccoli consumption with loads of health benefits for the human body. The green vegetable can be eaten both raw and cooked. The vegetable will not only provide innumerable health benefits, but it will also keep your body fit. If you are trying to shed some extra pounds, give this vegetable a chance. It surely has the ability to deal with many of your health concerns. Here are some of the major health benefits of broccoli.

Antioxidants in Broccoli For Health-Protective Effects

The main boon for human health is the number of antioxidants present in broccoli. The antioxidants present in broccoli function as neutralizers of cell damage. The main cause of this cell damage is free radicals. The molecules in antioxidants help to minimize inflammation and have an overall health-protective effect. The high levels of glucoraphanin present in broccoli convert into sulforaphane through digestion. Sulforaphane is a potent antioxidant that is great for controlling blood sugar levels. Additionally, consuming a diet that provides sulforaphane can result in controlled cholesterol levels and a lower risk of chronic diseases’ development. There are also other antioxidants present in broccoli such as lutein and zeaxanthin. These two compounds can lower oxidative stress and prevent cell damage in the eyes.

Cancer Prevention

Due to the components of broccoli, it is very beneficial for cancer prevention. Broccoli, in addition to other cruciferous vegetables, contains cancer-fighting phytochemicals that can help to lower the risk of the disease. The types of cancer that broccoli can fight include colon cancer, breast cancer, and lung cancer. Therefore, the anti-inflammatory effects and the carcinogen elimination effects of broccoli can prove to be life-saving for individuals. Hence, it is super beneficial to eat a small portion of broccoli every day.

Gastroprotective Action Of Broccoli

Bacterial gastric infections are very common, and broccoli can help to deal with that too. The helicobacter pylori is a bacteria that cause infections in the gastric system. These infections can become very risky. However, the glucoraphanin present in broccoli deals with this problem in the most efficient way. The glucoraphanin works by giving rise to sulforaphane glucosinolate which acts as an anti-tumor agent. This anti-tumor agent provides sufficient protection against stomach ulcers. Furthermore, it also prevents tumors in the gastrointestinal tract.

Liver Protection

For liver protection, broccoli is a miracle food and there is no denying that. The reason for this is that the extracts from broccoli help to protect the liver. These extracts also aid toxins in the removal from the body. Not only that, broccoli also neutralizes the actions of serum enzymes and bilirubin. These compounds can prove to be harmful to the liver if released in large amounts. Not only that but there is also a compound called carbon tetrachloride that can induce oxidative stress and the formation of reactive free radicals. This can lead to serious liver damage in individuals. Broccoli effectively fights against carbon tetrachloride in the liver. Additionally, broccoli also prevents toxin build-up in the liver. Henceforth, the positive effects of broccoli on liver cells make it ideal for treating some liver conditions.