Broccoli: nutrition, benefits, 5 good reasons to eat more of this cruciferous

Presse Santé

Love them or hate them, there’s no denying the benefits of vegetables. And if you’re looking for a vegetable that packs the most nutritional punch in every bite, broccoli is hard to beat. Whether you’ve just discovered the delights of this edible green plant or are considering adding more to your diet, here’s everything you need to know about broccoli.

Broccoli Definition: What Exactly Is This Whole Vegetable?

This superfood is no stranger to dishes. Even if you haven’t delighted your taste buds with broccoli yet, you can probably identify its green stem and green flower in a lineup of other vegetables. It’s a staple in almost every produce aisle. But what’s interesting is that broccoli is a relatively new crop in some parts of the world. Believe it or not, broccoli didn’t become very popular in the United States until the 1920s, and it didn’t make its way to England until the 18th century. This vegetable is native to the Mediterranean and was originally grown in Italy. It is a cruciferous vegetable that shares ancestry with other flowering plants, including cabbage, cauliflower, Brussels sprouts, and kale.

Broccoli Nutrition Facts: Calories, Fiber & More

Like other vegetables, broccoli is high in water and low in calories. So you can eat as much as you want while keeping an eye on your calorie count. For example, a cup of chopped broccoli contains about 30 calories, 68 grams of water and 1.8 grams of fiber. Broccoli is also an excellent source of vitamins and minerals. One cup of chopped broccoli contains approximately 69 mg of vitamin C (77% of the daily value), 77 micrograms (mcg) of vitamin K (64% of the daily value), and 49 mcg of folic acid (12% of the daily value). ). daily).

The Evidence-Based Health Benefits of Broccoli

Now that you know about the nutritional benefits of broccoli, let’s see how these nutrients, vitamins, and minerals can help your body.

1. Helps fight cancer

Cancer occurs when malignant cells grow and spread throughout the body. Although modern medicine helps kill cancer cells, don’t underestimate the cancer-fighting potential of broccoli. This vegetable can help reduce the risk of certain types of cancer, such as lung, stomach and colon cancer. This is due to a compound in broccoli called isothiocyanates, which help decrease inflammation. Chronic inflammation can cause changes in your DNA and increase your risk of cancer.

2. Supports bone health

Vitamin K helps the body absorb calcium, and a deficiency increases the risk of bone fractures. As broccoli contains a high amount of vitamin K, there is an association between its consumption and the reduction of fractures. Broccoli also contains calcium, which is another essential nutrient for strong bones and teeth.

3. Lowers cholesterol

Your doctor may recommend medication if you are having trouble lowering your blood cholesterol levels. But given the number of possible drug side effects, you may want to look into natural ways to remedy this problem. Broccoli is particularly high in soluble fiber, the type of fiber that research shows is most effective at lowering LDL (“bad”) cholesterol. Since healthy cholesterol levels reduce the risk of heart disease, stroke, and high blood pressure, broccoli may also support heart health. (eleven)

4. Improve immunity

Have you ever wondered how some people get through cold and flu season without sneezing? The secret may lie in a stronger immune system and its ability to fight disease. If you’re looking to boost your immune system, broccoli is the vegetable for you. The vitamin C in this flowering plant can give your body the boost it needs to fight infection. As a bonus, vitamin C helps detoxify the body and remove free radicals that can lead to arthritis, wrinkles, and age-related macular degeneration.

5. Helps in weight loss

Broccoli is also an excellent food for weight loss. In addition to being low in calories, this high-fiber food can help keep you full longer and can prevent overeating. It can also improve digestion and help relieve constipation.

How much broccoli should you eat to reap its health benefits?

But you may be wondering how much broccoli should I eat to experience its health benefits? If you’re not a big fan of vegetables, the thought of consuming large amounts of broccoli on a daily basis might make you cringe. The good news is that it doesn’t take much to reap its benefits, especially since adults only need about 2.5 cups of cooked vegetables a day (a little more is needed if they’re raw). So if you eat a cup of broccoli a day (either with a meal or a snack), you’ll have almost reached half of the recommended daily intake of vegetables for adults.

According to research, what can’t broccoli do for your health?

Although broccoli has a multitude of health benefits, it is not a miracle vegetable or a cure-all. There is no single food that guarantees good health. Other factors also determine your overall health. These include lifestyle and genetics. So eating broccoli doesn’t mean you’ll never get sick. However, including as many healthy foods as possible in your diet can play an important role in preventing disease.

Does eating broccoli pose any health risks?

If you take blood thinners, talk to your doctor before adding broccoli to your diet. Broccoli contains vitamin K, which helps with blood clotting. Therefore, consuming large amounts of broccoli may reduce the effectiveness of blood-thinning medications. If your doctor allows you to eat broccoli, find out how much broccoli you can safely eat. This amount can vary between individuals, but in general, it’s best to keep your total vitamin K intake relatively constant from day to day.

* Presse Santé strives to transmit health knowledge in a language accessible to all. In NO CASE, the information provided can not replace the advice of a health professional.

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