According to Healthline - If you are eager to start a healthy life, then we can include broccoli vegetables in the diet menu. Because, there are various benefits of broccoli that you might not have thought of before.
Broccoli is a healthy food that belongs to the cruciferous vegetable group, along with kale, cauliflower, cabbage, and turnips. This green vegetable is included in the Aggregate Nutrient Density Index's top 20 foods, due to its amazing nutrients. What are the benefits of broccoli?
Nutritional content of broccoli
The above benefits of broccoli are certainly supported by its various nutritional content. Broccoli vegetables are rich in various vitamins, minerals, bioactive molecules, and contain fiber that is good for digestion.
In 91 grams (about half a glass) of raw broccoli vegetable contains the following nutrients.
6 grams of carbohydrates
2.6 grams of protein
0.3 grams of fat
2.4 grams of fiber
135% of daily recommendation for vitamin C
11% of daily recommendation of vitamin A
116% of daily recommendation of vitamin K
14% of daily recommendation of vitamin B9 (folate)
8% of the daily recommendation of potassium
3% of the daily recommendation of selenium
6% of the daily recommendation of phosphorus
Health benefits of broccoli
There are many benefits of broccoli for a healthier life. Some of the properties of broccoli, namely:
1. Contains antioxidant molecules for body protection
In general, the health benefits of broccoli are due to its antioxidant content. Broccoli vegetable is one of the sources of antioxidant molecules that can be consumed easily. Broccoli contains the antioxidant molecules lutein and zeaxanthin, which can prevent oxidative stress conditions and maintain eye health.
Broccoli is also rich in glucoraphanin, a molecule that can turn into an antioxidant molecule called sulforaphane when digested by the body. Various studies have shown that sulforaphane can lower the risk of various medical disorders, such as controlling blood sugar and reducing cholesterol.
2. Contains bioactive molecules to reduce inflammation
In addition to antioxidants, broccoli vegetables also contain bioactive molecules that can reduce inflammation. Some of these bioactive molecules work in synergy, and some work individually for the health of body tissues.
A study published in the International Journal Foods Sciences and Nutrition revealed that eating broccoli vegetables can significantly reduce inflammatory symptoms in smokers. This study was conducted by giving broccoli vegetables as much as 250 grams a day to respondents for 10 days.
3. Helps maintain heart health
Broccoli vegetables are also effective in maintaining heart health. For example, broccoli can prevent heart disease by controlling cholesterol and triglyceride levels. Some studies have also shown that eating broccoli vegetables can reduce the risk of heart attack. Broccoli vegetables also contain fiber, which can maintain heart health.
4. Fights some types of cancer
Various studies have shown that broccoli helps prevent cancer. Although further research is still needed, this is certainly encouraging.
Some types of cancer that are reported to be fought with broccoli vegetables are:
5. Helps slow down aging
Many free radicals around us can accelerate aging through the process of oxidative stress. While aging is a given, you can slow it down by eating broccoli.
Broccoli contains glucoraphanin, a molecule that can turn into the antioxidant molecule sulforaphane, which is effective in preventing premature aging.
6. Maintain the immune system
Broccoli vegetables are also very rich in vitamin C, which can help maintain the body's immune system. Although it has been synonymous with citrus fruits and strawberries, vitamin C is also abundant in broccoli.
In addition to the above benefits, there are a number of other properties of broccoli. Broccoli is useful for maintaining maternal and fetal health during pregnancy, maintaining bone and joint health, and maintaining oral and dental health.
In addition, many studies have also found the benefits of broccoli for mental health and brain function, controlling blood sugar levels, and good for digestive health.
Healthy ways to prepare broccoli
Broccoli can be eaten immediately or cooked first. However, the nutritional content of broccoli is altered if it is processed before you eat it.
Boiling, frying, steaming or microwaving broccoli can reduce the vitamin C, sugar and protein content of this vegetable. Steaming is the best way to minimize the loss of broccoli nutrients.
Broccoli is one of the most beneficial vegetables. We can get the benefits of broccoli easily, including by steaming it. Don't forget to regularly include broccoli vegetables in your meal schedules.
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