Benefits of Broccoli, its Nutritional Facts & Why You Must Include it in Your Diet

Eating vegetables and fruits of all kinds has long been linked with a reduced risk of many lifestyle-related health conditions. Several studies have shown that consuming plant foods such as broccoli decreases the risk of obesity, heart disease, diabetes and overall mortality. It may also promote a healthy complexion and hair, increased energy, and overall lower weight. Some well-known cruciferous vegetables are cauliflower, turnips, brussels sprouts, kale and cabbage, as well as those which are not much known like broccolini, arugula, daikon, kohlrabi & watercress.

If you have little space in your backyard then you can easily start broccoli cultivation and feed your family fresh and healthy vegetables.

Broccoli Benefits for Skin and Health

Helps in Fighting cancer

• Consuming a high amount of cruciferous vegetables is associated with a lower risk of cancer, mainly lung and colon cancer.

• Cruciferous vegetables are bitter in taste plus they have cancer-fighting power because they contain sulforaphane or you can say that they contain the sulfur compound.

• One of the important vitamins in broccoli is folate and it has been found that it is to decrease the risk of breast cancer in women.

Improves bone health

• Bone fracture is linked with poor intake of vitamin K.

• One cup of chopped broccoli provides 92 micrograms of vitamin K.

• Consuming an adequate amount of vitamin K improves bone health by improving calcium absorption and reducing urinary excretion of calcium.

• Broccoli provides 43 milligrams of calcium in one cup.

Makes You look younger

• Broccoli is a good source of vitamin C.

• Vitamin C is an antioxidant.

• When this vitamin C is eaten in its natural form, it can help to fight skin damage caused by the sun and pollution, reduce wrinkles, and improve overall skin texture.

• When we think of vitamins, the first thing which comes to our mind is citrus fruit but broccoli provides 81 milligrams in just one cup. Which is more than what we need in an entire day.

Improves digestion & natural detoxification

• Broccoli contains natural fiber which prevents constipation and helps to maintain a healthy digestive tract and lowers the risk of colon cancer.

• Intake of adequate fiber promotes regularity, which is crucial for the daily excretion of toxins through the bile and stool.

• Dietary fiber also plays a role in regulating the immune system and inflammation.

Gives protection from chronic disease

• Broccoli contains natural fiber and high fiber intake is associated with significantly lower risks of developing coronary heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases.

• If you increase fiber intake, it would help you to lower blood pressure and cholesterol levels and will improve insulin sensitivity, and enhance weight loss for obese individuals.

Broccoli Nutritional Value

One cup of chopped raw broccoli contains (approximately 91 grams)

• 31 calories.

• 0 grams of fat.

• 6 grams of carbohydrate (including 2 grams of sugar and 2 grams of fiber).

• 3 grams of protein.

One cup of broccoli provides over 100 percent of your daily need for

• Vitamin C.

• Vitamin K.

• Vitamin A.

Broccoli recipe

Broccoli can be incorporated into the diet by:-

• You can eat boiled broccoli with many vegetables like potatoes or carrots

• Broccoli soup - Just take 100gms of broccoli and boil it in water. Add some salt, black pepper, lemon and coriander leaves before drinking

• Broccoli can be added to wraps, pasta, and pizzas - all you need to do is top it in these items.

• Roasted broccoli chickpea burgers with spicy cashew mayo

• Broccoli fried rice - just add small chopped broccoli to your vegetable pulao.