Know the Health Benefits of Broccoli: Health Benefits, Nutrition & Uses

12/15/2023

Broccoli, which resembles a miniature tree, comes out from the plant species known as  Brassica Oleracea. No doubt, it offers a multitude of benefits to your health. Let’s go through some core benefits of cruciferous vegetables:

1. Could be Effective in Preventing and Fighting Against Certain Types of Cancer: 

Broccoli comes out as a cruciferous vegetable that is loaded with multiple bioactive compounds. These bioactive compounds are efficient in preventing cell damage driven by chronic diseases such as diabetes, asthma, arthritis, etc. Therefore, adding this vegetable to your daily diet can offer amazing benefits to your overall health. 

Several small studies prove that eating cruciferous vegetables could be effective in tackling certain types of cancers associated with: 

• Prostate

• Breast 

• Bladder 

• Kidney/Rena 

Broccoli may help prevent or treat cancer, but the data/research isn't strong enough to support any firm health claims. Therefore, more research is needed to conclude the relationship between cruciferous veggies and cancer prevention. 

2. Rich in Vitamins, Minerals, and Bioactive Compounds:

This cruciferous veggie is undoubtedly jam-packed with essential vitamins, minerals, fiber, and other nutrients. One cup of raw uncooked broccoli offers you the following nutrient content: 

• Carbs: 6 grams

• Protein: 2.6 gram

• Fat: 0.3 grams

• Fiber: 2.4 grams

• Vitamin B9 (Folate):  14% of the RDI

• Potassium: 8% of the RDI

• Vitamin C: 135% of the RDI

• Vitamin A: 11% of the RDI

• Vitamin K: 116% of the RDI

• Phosphorus: 6% of the RDI

• Selenium: 3% of the RDI

Broccoli can be eaten in a wide range of varieties. However, the method of cooking affects the nutrient profile of this veggie. You have multiple options to cook this veggie in different ways, such as boiling, stir-frying, microwaving, steaming, etc.; however, the method can affect the nutrient profile of the veggie. Among all cooking methods, boiling has minimal adverse effects. 

Half a cup of raw and cooked broccoli is enough to provide over 84% of the daily vitamin C requirement. Therefore, you should increase this veggie intake to keep yourself healthy. 

Also Read: How To Stay Healthy By Getting Vitamins and Minerals

3. Broccoli May Help in Maintaining Blood Sugar Levels: 

Another benefit of eating broccoli is that it helps maintain blood sugar in people with diabetes. Broccoli is enriched with antioxidants and fiber that lead to better sugar control in people with diabetes. 

One study unveils that people with type 2 diabetes who had broccoli sprouts for around one month showed decreased insulin resistance. 

As listed earlier, broccoli is packed with fiber and other nutrient components. Some research shows that higher consumption of dietary fiber is linked to decreased sugar levels and better diabetic control. Therefore, if you have diabetes, you must increase your intake of broccoli. 

Also Read: Lifestyle Changes that Can Lower Blood Sugar Levels

4. Effective in Promoting Good Heart Health: 

Broccoli may benefit heart health in several ways, according to research. 

It is well-recognized that high levels of triglycerides and “bad” LDL cholesterol are a significant risk for heart disease. Broccoli could contribute to the improvement of these signs.

According to one research, those who took a powdered broccoli sprout supplement had much lower levels of triglycerides and "bad" LDL cholesterol and higher levels of "good" HDL cholesterol. 

Additionally, some studies back up the idea that certain antioxidants in broccoli may lower the chance of having a heart attack.  

According to a study, giving mice broccoli sprouts before and after cardiac arrest may have a preventive impact against oxidative stress and cell death in the heart tissue. 

5. Leads to Healthy Gut Function:  

Broccoli comes with fiber and antioxidants in high quantities that are effective in leading to healthy bowel function and digestive health. Consuming fiber and anti-oxidant-rich foods such as broccoli, spinach, carrot, etc., are competent to lead to a healthy gut function.  

According to a study, rats fed a diet high in broccoli showed improvements in their gut flora and decreased colon inflammation.

Broccoli eaters were able to expel more easily than those in the control group, according to a recent human study. 

The outcomes of these studies are encouraging, but still, more research is required to know the effects of broccoli on digestive health.

6. Offers Healthy Brain Functioning and Slows Down Mental Decline: 

The bioactive compounds of broccoli could slow down mental decline and lead to healthy brain functioning. 

One serving of dark green vegetables, like broccoli, each day may help prevent the mental loss that comes with aging, according to a study done on 960 older persons.

Furthermore, kaempferol, a substance found in broccoli, was shown in an animal study to reduce inflammation of neural tissue and the incidence of brain damage in mice after a stroke-like event. 

Another bioactive compound that is found in broccoli is sulforaphane. This bioactive compound is highly effective in aiding brain function after a case of reduced oxygenation to the brain. 

In addition to the above, some studies unveil that after brain damage or toxic exposure, mice treated with sulforaphane demonstrated considerable healing of brain tissue and decreased neural inflammation.

The Bottom Line: 

Adding this veggie, i.e., broccoli, to your plate can protect you against several life-threatening diseases. It is packed with important vitamins, minerals, and other nutrients that lead to healthy growth and development. Consuming it protects you against certain types of cancers, promotes heart health, maintains blood sugar levels, slows down mental decline, etc. In case you are allergic to this cruciferous vegetable, talk with your healthcare provider to know about the other alternatives. 

FAQs: 

1. Is broccoli, cooked or raw, better for you?

Broccoli is one of those vegetables that delivers ultimate benefits to your health. This veggie can be eaten and cooked in multiple ways. However, different cooking methods affect the nutrient component of this veggie. Among all the cooking methods, boiling is considered the safest method as it affects the nutrients of this veggie very minimally. Raw and boiled broccoli is capable of giving 84% of the daily vitamin C requirement. 

2. Can broccoli help with digestion?

This veggie is rich in fiber and antioxidants, resulting in improved digestive health and bowel function. Studies believe taking foods rich in spinach, carrot, broccoli, etc., leads to healthy gut function. These foods have fiber and antioxidants in high quantities. 

3. How does broccoli contribute to bone health?

You must know that broccoli is a healthy source of calcium. It delivers calcium to the body in high amounts, which helps in healthy bone growth and preventing osteoporosis. Broccoli is also packed with Vitamin K, which is vital in maintaining the bones’ health. 

4. Does broccoli have anti-cancer properties?

Broccoli has multiple bioactive compounds that prevent cell damage caused by health conditions like diabetes, arthritis, asthma, hypertension, etc. Therefore, it is believed that this veggie can be effective in preventing and addressing certain cancers in humans, such as: 

• Breast cancer 

• Bladder cancer 

• Prostate cancer 

• Kidney cancer  

5. Is it true that broccoli can support weight management? 

Broccoli is rich in various nutrients and low in calories, supporting weight management in people. Its fiber-rich component promotes healthy digestion while maintaining the feeling of fullness. When you feel full, you are less likely to eat other food rich in high sugar, fat, calories, etc.