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Broccoli is a rich source of multiple vitamins, minerals, fiber & antioxidants. It reduces inflammation, blood sugar, cholesterol levels, oxidative stress, chronic disease & cancer. Moreover, it also supports a healthy pregnancy.

What is Broccoli?

Broccoli is a cruciferous vegetables. The origins of broccoli is in Itali. Broccoli can be eaten raw or cooked. Vitamin C, K enrich in this vegetable. It also good source of calcium.

General information of Carrot

SCIENTIFIC NAME

Brassica oleracea

PLANT PART USED

Flowering head, stalk & associated leaves as Vegetable

COUNTRY OF ORIGIN

Italy
more than 2,000 years ago

Principal Constituents:

Sulforaphane

Carotenoid

Kaempferol

Folate

Lutein & Zeaxanthin

Nutrition facts of Broccoli:

The nutrition facts for 100 gm organic broccoli are mentioned below:

  • Energy(Calories): 141 kJ (34 kcal).
  • Carbs: 6.64 g

  • Fat: 0.37 g
  • Protein: 2.82 g
  • Vitamin A: 31 μg which is 4% of DV.

  • Vitamin B6: 0.175 mg which is 13% of DV.
  • Folate (B9): 63 μg which is 16% of DV.
  • Choline: 19 mg which is 4% of DV.
  • Vitamin C: 89.2 mg which is 7% of DV.
  • Vitamin E: 0.78 mg which is 5% of DV.
  • Vitamin K: 101.6 μg which is 97% of DV.
  • Calcium: 47 mg which is 5% of DV.

  • Iron: 0.73 mg which is 6% of DV.

  • Magnesium: 21 mg which is 6% of DV.
  • Manganese: 0.21 mg that is 10% of DV.
  • Phosphorus: 66 mg that is 9% of DV.
  • Potassium: 316 mg that is 7% of DV.
  • Sodium: 33 mg which is 2% of DV.
  • Zinc: 0.41 mg that is 4% of DV.
  • Water: 89.3 g

How much broccoli should you eat a day?

It depends on person to person how much broccoli should eat. If you are an adult you can consume 2.5 cups of cooked vegetables per day. But below are some vital information that can help you to determine how much broccoli should eat daily.

  • A cup of 76 gm broccoli provides 5.4% to 7.1% of a person’s daily requirement for fiber.
  • Cooked 78 grams of broccoli provides 84% vitamin C of the reference daily intake (RDI).
  • By eating 76 gm of broccoli a person gains 3% to 3.5% daily need for calcium.
  • Moreover, 76 grams of broccoli contains 45–54% of the daily need for vitamin C.

  • Around 76 grams of broccoli can provide 64–86% of the daily need for vitamin K.

Notes

All content is strictly informational and should not be considered medical advice.

Health Benefits of Organic Broccoli:

Broccoli is rich source of vitamin C, vitamin K & vitamin B along with dietary minerals. So Broccoli has many health benefits most of which we don’t know. Below are most of the benefits of broccoli I have tried to explain.

Broccoli help prevent cancer:

Broccoli is one of the most nutritious vegetables of the cruciferous family. Cauliflower, Brussels sprouts, kale, turnips, cabbage, arugula, broccolini, daikon, kohlrabi, and watercress may all have similar nutritious. They contain a significant amount of antioxidants.

One of the best components of broccoli is a phytochemical known as sulforaphane, which also gives broccoli a slightly bitter taste. This sulfur-containing compound prevents cell damages, reduces the risk of cancers and other chronic diseases (1), (2).

Cruciferous vegetables also contain indole-3-carbinol, this compound may have powerful antitumor properties.

Moreover, Broccoli helps neutralize carcinogens and prevent cancer cells from growing and spreading (3).

A meta-analysis study suggests that cruciferous vegetable consumption significantly reduces –
the risk of breast cancer (4).
the risk of prostate cancer (5).
the risk of colorectal cancer (6).
the risk of renal cell carcinoma (7).
the risk of bladder cancer (8).
the risk of gastric cancer (9).

Broccoli helps control diabetes:

Broccoli contains low sugar and high dietary fiber and antioxidant. So it may have a good aid in controlling diabetes.

A study suggested that broccoli sprouts powder could control lipid profile and cholesterol ratio in type 2 diabetic patients (10).

Another study said that broccoli sprouts may improve insulin resistance(IR) in type 2 diabetic patients (11).

Furthermore, In vitro and animal studies have reported that young broccoli sprouts improve oxidative stress status in type 2 diabetes (12).

Moreover, a meta-analysis of randomized controlled trials (RCT) aimed to analyze the effect of fiber intake on glycemic control in patients with type 2 diabetes (13).

Boost Immune System:

Broccoli is one of the rich sources of vitamin C, and the most powerful antioxidant generates from vitamin C. Our immune system is developed by antioxidants. So that we can defend against most chronic diseases like cancer, heart diseases, diabetes, and other infectious diseases.

A study on Vitamin C and Immune Function proved that vitamin C plays a role in both the prevention and treatment of various illnesses. A daily intake of 100–200 mg of vitamin C seems to be sufficient to prevent certain infections (14).

Improving bone health:

Calcium and vitamin K makes our bone strong and healthy. Broccoli contains both of the nutrients a significant amount.

Moreover, it also contains a good amount of other nutrients potassium, magnesium, phosphorus, copper, iron, and zinc. All of these minerals essential for bone formation and bone density.

According to the United States Department of Agriculture (USDA), a cup of broccoli weighing around 76 grams (g) contains 3% to 3.5% of a person’s daily need for calcium, 45–54% of their daily need for vitamin C, and 64–86% of their daily need for vitamin K, depending on their age and sex.

Cruciferous family member Broccoli contains a natural compound called sulforaphane. It is also well known as an anti-carcinogen.

A test-tube study indicates that the sulforaphane found in broccoli may aid in preventing osteoarthritis (15).

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Reduce the Risk of Heart Disease:

Broccoli is rich in fiber and potassium. Both of these can help controlling blood pressure.

The American Heart Association (AHA) recommends increasing the intake of potassium while adding less sodium to food. This relaxes the blood vessels and lowers the risk of high blood pressure, which can lead to atherosclerosis and other cardiovascular problems.

An umbrella review of all published meta-analyses was found that people who eat the most fiber have a lower risk of CVD and lower levels of blood lipids (fat) than those who consume little fiber (16).

Broccoli Reduces Inflammation:

Inflammation and the Immune system are vise-varas.

All of the infection diseases first sign is inflammation. Broccoli has the anti-inflammatory power to reduce the risk of infectious diseases. Broccoli even has significant amounts of omega 3 fatty acids, which are well known as anti-inflammatory.

According to a study found that the antioxidant effect of sulforaphane in broccoli helped reduce inflammation markers in laboratory tests. They, therefore, concluded that the nutrients in broccoli could help fight inflammation (17).

In a 2018 study, 40 otherwise healthy people with overweight consumed 30 g of broccoli sprouts per day for 10 weeks. At the end of the study period, the participants had significantly lower levels of inflammation (18).

One recent study found that in women, a higher intake of cruciferous veggies helped lower levels of pro-inflammatory markers circulating in the blood (19).

Helps Dental and Oral Health:

Broccoli has a significant aid in preventing dental diseases and support our oral health.

Broccoli is a good source of vitamin C and calcium, two nutrients associated with a decreased risk of periodontal disease. Kaempferol, a flavonoid found in broccoli, may also play a role in preventing periodontitis (20), (21).

Another research found that broccoli sprout extracts (BSE) that are rich in glucoraphanin and its bioactive metabolite sulforaphane may reduce your risk of oral cancers (22).

Helps in Healthy Pregnancy:

During pregnancy, every woman needs extra nutrients to keep the healthy growth of the child. If they can consume all the minerals and vitamins from organic vegetables and fruits that would be great for both of them.

One of the good sources of minerals and vitamins is broccoli. Because broccoli is rich in vitamin B9 and C. Vitamin B9 is known as folate.

Folate is an essential nutrient for the development of the fetal brain and spinal cord. Regular consumption of folate-rich foods like broccoli can help the healthy development of newborns (23).

Boosts Brain Health:

Cruciferry family member, Broccoli contains significant bioactive substances that can help in brain injury and neurological function in humans.

Kaempferol and sulforaphane are the great bioactive compounds in broccoli that potentially support brain and nervous tissue function.

In some studies found that rats treated with sulforaphane showed significant brain tissue recovery and reduced suppresses inflammation following brain injury or toxic exposure (24), (25).

Helps in Digestion:

Dietary fiber and antioxidants content are high in broccoli. Dietary fiber helps proper digestion and gut health. It also reduced constipation.

In 2015, a screening trial found that people who consumed the highest levels of fiber were less likely to develop colorectal cancer than those who ate little fiber (26).

Bowel regularity and a strong community of healthy bacteria within your colon are two vital components to digestive health. Eating fiber- and antioxidant-rich foods like broccoli may play a role in maintaining healthy gut function (27).

A study in mice on a broccoli diet found reduced levels of inflammation in the colon, as well as favorable changes in gut bacteria (28).

A 76 g cup of broccoli provides 5.4% to 7.1% of an individual’s daily requirement for fiber.

A recent human study indicated that people who ate broccoli were able to defecate more easily than individuals in the control group (29).

Protect Skin Damaging:

Every day we need to expose to sunlight. Due to the ozone layer damaged UV rays directly affect our skin and it’s a cause of skin cancer.

A study indicated that broccoli extract has cellular defenses against skin damage and cancer development by UV radiation after sun exposure (30).

Safety Tips for Broccoli:

  • Don’t keep Broccoli a room temperature for a long time. If you keep it a room temperature then the original test will be ruined and the smell will be something like fibrous, woody, or sulfurous.
  • If you want to store Broccoli for more than one week then keep it in the vegetable box of your refrigerator.
  • Sometimes you can have an allergic reaction by consuming broccoli. In this case, you should stop eating Broccoli.

In Conclusion:

Broccoli is a vegetable that can be called a superfood for its nutritional benefits to our health. It helps us in multiple ways such as reducing the risk of cancer, boosting our immune system, prevent chronic diseases, etc. So, we should keep organic broccoli in our daily meal with all other nutritious vegetables.

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