Green, crumpled and nutritious broccoli is a cruciferous vegetable rich in vitamins, nutrients and strong plant compounds. Related to cabbage, kale and cauliflower, broccoli has a ton of related health benefits. We’re going to talk more about why you should consider adding these amazing little green vegetables to your weekly meal preparation.
Broccoli is a cruciferous vegetable. The Cruciferous vegetable belongs to the cabbage family and contains a powerful bioactive plant compound called sulforaphane. Studies have shown that eating more cruciferous vegetables such as broccoli, cauliflower and cabbage is associated with reduced cancer risk because cruciferous vegetables are rich sources of glucosinolate and high in flavonoids, vitamins and minerals. [R]. Cruciferous vegetables also contain a compound called indole-3-carbinol. When indole-3-carbinol is mixed with your stomach acid, it produces a chemical reaction that converts it to diindolylmethane (DIM).
Diindolylmethane helps the body metabolize ‘good estrogen’ and subsequently reduces ‘bad estrogen’. ‘Good estrogen’ has the ability to protect the heart and brain with antioxidant activity, stimulate cell growth and release damaged cells from the body. Thus promoting the ‘good estrogen vs bad estrogen’ ratio [R]. DIM also works to inhibit aromatase, an enzyme that converts testosterone to estrogen.
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According to the USDA Food Central Database, there are 6 cups of raw broccoli
- Calories 15
- Carbohydrates 2.92 g
- Thick 0.163 g
- Protein 1.24 g
- Fiber 1.14 g
- Magnesium 9.24 mg
- Phosphorus 29 mg
- Potassium 139 mg
- Iron 0.32 mg
- Vitamin C 39.2 mg
- Folate 27.7 UG
- Beta carotene 159 UG
- Lutein + xanthine 616 UG
Broccoli is a type of superfood, especially when it comes to bodybuilding. Broccoli is low in calories, high in water, high in fiber, low in fat and high in protein, making it an ideal snack or complex carbohydrate supplement for food preparation to help you lose body fat.
Calorie deficiency is crucial for your weight loss, and with just 35 calories per 100 grams, broccoli can help you lose even more weight.
Broccoli contains powerful antioxidants, especially carotenoids, lutein and xanthine, which are linked to improved eye health. Of the hundreds of carotenoids found in nature, less than 20 are present in the human body. Of these, lutein and its coexistent isomer, jaxanthin, are found only in the part of the eye where the light is focused by the lens, i.e., the macula lutea. Numerous studies have shown that lutein and hexanthin can protect your eyes from sun exposure and long-term blue light. [R].
One of the leading causes of blindness is macular degeneration, retinal degeneration. Long-term blue-light exposure can negatively affect the sensitive parts of the eye. Studies show that carotenoids lutein and zeaxanthin, which are found in the retina, can help absorb blue light.
Researchers at Harvard have found that including at least six milligrams of lutein in your diet each day can reduce your risk of macular degeneration by 43%. Increasing the amount of lutein and xanthine rich foods in your diet can help slow down or stop the current damage to the eyes and prevent your current condition from progressing. Lutein is absorbed from food sources and is transported in large quantities to the macula and lens of the eye. Lutein can reduce the risk of AMD, cataracts and prevent the progression of mild to moderate eye disease [R]. Lutein supplements are available, however, if you include more lutein and zeaxanthin in your diet, each banana contains 40,000 mcg of lutein and zeaxanthin as well as beta-carotene per serving.
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Eating foods rich in cruciferous vegetables like broccoli, cabbage, Brussels sprouts and kale can help reduce the risk of cancer. Cruciferous vegetables are rich sources of glucosinolates, such as sulforaphane and indole-3-carbinol, which have been linked to reduced risk of certain types of cancer in several epidemiological studies. A comprehensive review of epidemiological studies published prior to 1996 reported that the majority (87%) of 87 case-control studies found an inverse relationship between some types of cruciferous plant intake and cancer risk. [R].
Broccoli benefits digestive health due to its high fiber and antioxidant properties, which both support good digestion and intestinal health. Broccoli contains soluble and insoluble fiber, both of which support your gut by feeding intestinal bacteria in your large intestine. Insoluble fiber helps with regular bowel movements and constipation, while soluble fiber ferments in your gut. As it dissolves, it forms a gel-like substance that passes through the GI tract which slows down digestion and allows better nutrient absorption. One of the benefits of soluble fiber is that it lowers cholesterol and maintains stable glucose levels.
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Broccoli contains powerful plant compounds, vitamins and minerals that exhibit antioxidant effects and contribute to overall health. Adding half a cup of broccoli to your dinner plate or raw broccoli as a snack can help you build your body, and optimize your health and wellness.
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