Broccoli Protects Your Heart
Eating more fruits and vegetables like broccoli is one good way to make your diet more heart-healthy, per the U.S. Department of Health and Human Services.
In particular, every extra 10 grams of daily cruciferous vegetable intake was associated with 0.8 percent lower common carotid artery intima-media thickness , a measure of atherosclerosis, in an April 2018 study of older women in the âJournal of the American Heart Associationââ.â Atherosclerosis is the buildup of substances like fats and cholesterol in your artery walls that can restrict blood flow and lead to a blood clot.
Broccoli is also a good source of fiber, with 2.4 grams per serving. Eating more fiber intake can significantly lower the risk and death from heart disease, per a December 2017 review in the âJournal of Chiropractic Medicineââ.â This may be due to dietary fibers’ effects on lowering total blood cholesterol and LDL “bad” cholesterol.
More specifically, eating 25 to 29 grams of fiber a day was associated with a 15 to 30 percent lower risk of all-cause and heart-related mortality in a February 2019 meta-analysis published in âThe Lancetâ.
Broccoli can help you reach your daily recommended goal of 14 grams of fiber for every 1,000 calories you eat, per the Academy of Nutrition and Dietetics. Most people, however, eat less than 20 grams of fiber per day, note the researchers in âThe Lancetâ study.
Broccoli : Nutrition Facts And Health Benefits
Broccoli is a cruciferous vegetable related to cabbage, kale, cauliflower, and Brussels sprouts.
These vegetables are known for their beneficial health effects.
Broccoli is high in many nutrients, including fiber, vitamin C, vitamin K, iron, and potassium. It also boasts more protein than most other vegetables.
This green veggie can be enjoyed both raw and cooked, but recent research shows that gentle steaming provides the most health benefits (
Raw broccoli contains almost 90% water, 7% carbs, 3% protein, and almost no fat.
Broccoli is very low in calories, providing only 31 calories per cup .
The nutrition facts for 1 cup of raw broccoli are (
Broccolis carbs mainly consist of fiber and sugars.
The sugars are fructose, glucose, and sucrose, with small amounts of lactose and maltose .
However, the total carb content is very low, with only 3.5 grams of digestible carbs per cup .
Broccoli Reduces Risk Of Heart Diseases
In addition to high content of fiber, broccoli also has high levels of beta-carotene, Omega-3 fatty acids and other vitamins which are necessary for a healthy heart. They reduce the levels of bad cholesterol and keep the heart functioning properly by regulating blood-pressure.
Potassium, found in broccoli , enhances blood flow and oxygenation of essential organs by reducing tensions and stress in veins and blood vessels. Broccoli also contains Sulforaphane which helps prevent damage to blood vessel linings that can be caused by inflammation if a person has chronic blood sugar problem.
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Contains Potent Antioxidants That Offer Health
The antioxidant content of broccoli may be one of its main boons for human health .
Antioxidants are molecules that inhibit or neutralize cell damage caused by free radicals. This can lead to reduced inflammation and an overall health-protective effect.
Broccoli has high levels of glucoraphanin, a compound that is converted into a potent antioxidant called sulforaphane during digestion .
Test-tube and animal studies indicate that sulforaphane may offer multiple health benefits, including reduced blood sugar, cholesterol levels, oxidative stress and chronic disease development. However, more research is needed to understand its role in humans .
Broccoli also contains measurable amounts of the antioxidants lutein and zeaxanthin, which may prevent oxidative stress and cellular damage in your eyes (
10 ).
A small human study in tobacco smokers also revealed that eating broccoli led to a significant reduction in markers of inflammation .
While these results are promising, more research is needed to better understand how broccoli consumption affects inflammation in humans.
Summary Broccoli contains several bioactive compounds that demonstrate an anti-inflammatory effect in animal and test-tube studies. However, more human research is needed.
Broccoli Might Improve Your Skin Health
One of the most notable health benefits of broccoli is that just a 1-cup serving provides almost your entire daily value of vitamin C.
Vitamin C acts as an antioxidant, which means it protects your cells from the damage caused by free radicals that are formed during digestion or by exposure to environmental factors like cigarette smoke or air pollution, per the National Institutes of Health . It also ensures the proper functioning of your immune system and is needed for the creation of collagen, a structural protein that helps wounds heal and keeps your skin tout.
In fact, vitamin C improved the perception of skin health and actual skin health â including roughness, wrinkling and elasticity â in a March 2015 review in the journal âNutrition Researchâ. The results are promising, but more research is needed to determine exactly how vitamin C affects skin appearance.
It’s important to get enough of this antioxidant through food like broccoli: Your skin’s levels of vitamin C naturally decrease as you age, per the Oregon State University Linus Pauling Institute.
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Broccoli Helps To Detoxify Your Body
Broccoli helps to detoxify your body as it contains Vitamin C, sulphur and certain amino acids. Including broccoli in your diet will help you you to remove the free radicals and toxins like uric acid from your body.
Health benefits of eating Broccoli includes prevention from problems associated with toxins like boils, itches, rashes, gout, arthritis, rheumatism and even skin diseases like eczema and hardening of the skin.
Broccoli Can Help Manage Arthritis Symptoms
Joint inflammation is a common symptom of arthritis, and consuming broccoli could be good for preventing joint pain.
Scientists have found that glucosinolates and sulforaphane found in broccoli can help protect cartilage destruction in cells. A diet with sulforaphane-rich foods could help improve the symptoms of osteoarthritis.
Broccoli is rich in vitamin K which is good for people suffering from knee osteoarthritis. One cup of chopped raw broccoli contains 92 mg vitamin K which is more than enough for your daily needs.
Scientists recommend that people with osteoarthritis increase their intake of green vegetables like broccoli that have high vitamin K levels.
Some scientific research has found that sulforaphane from broccoli inhibits inflammation by acting as a COX-2 and PGE2 inhibitor. This is similar to how non-steroidal anti-inflammatory drugs work. Scientists said that sulforaphane can help to treat symptoms of rheumatic arthritis.
Learn about which foods you need to avoid to prevent inflammation that aggravates symptoms of arthritis.
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How To Incorporate Broccoli Into Your Diet
Like other cruciferous vegetables, broccoli can be cooked up in many different ways as well as eaten raw. It can be steamed, roasted, baked, and even grilled. While cooking vegetables does reduce the nutrient density a little, the dietitians say to rest assured that your cooked broccoli is still nutrient-rich.
If you arent used to eating foods high in fiber, Ingraham suggests cooking your broccoli instead of eating it raw. This, she says, makes it easier to digest, making symptoms like gas and bloating less likely.
Broccoli can be incorporated into salads, pasta dishes, stir-fries, and even pureed into soup. Since it has a mild taste, its extremely versatile. Whatever savory dish youre cooking up, chances are that broccoli can easily be integrated into it. Just think about all the ways your body will benefit!
Broccoli Helps To Reduce Reaction To Allergies And Inflammation
Broccoli helps to reduce reactions to allergies as it contains kaempferol which helps to lessen the impact of allergy-related substances in our body. Omega-3 fatty acids, which are also found in broccoli, help to reduce inflammation.
Sulforaphane is another chemical found in broccoli which blocks the enzymes that can cause joint destruction. So consuming broccoli can be beneficial for a person suffering from arthritis.
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Reduce Cholesterol In The Blood
Scientists also noted broccoli health benefits for men through the process of cholesterol reduction. Packed with soluble fiber, broccoli too like most whole foods draws out cholesterol from the body. The presence of fiber in broccoli binds with the bile acids in the digestive tract. This, in turn, aids the process of excreting cholesterol out of the body.
Including a new variety of broccoli in the diet reduces the LDL blood cholesterol levels by 6%. The new type of broccoli contains 2-3 times more of the naturally occurring compound glucoraphanin. This compound revamps the cellular metabolism in the body. Whats more, it gets converted to sulforaphane. And this acts as a defense against the production of LDL cholesterol. Further, fresh broccoli is a wealthy source of Vitamin C. A 100gm portion of broccoli contains 89.2mg of vitamin C. A mix of niacin and vitamin C can reduce oxidation of the LDL cholesterol. Moreover, broccoli is rich in antioxidants like quercetin which lowers high blood pressure.
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High cholesterol can be hard to spot due to the lack of symptoms. Building up in your arteries quietly, the condition can lead to heart disease and other severe health problems. The boost in your cholesterol can be often caused by fatty food. Fortunately, healthy food can turn this process around.
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Enriched Broccoli Reduces Cholesterol
- Norwich BioScience Institutes
- Summary:
- Including a new broccoli variety in the diet reduces blood LDL-cholesterol levels by around 6 percent, according to the results of human trials. The broccoli variety was bred to contain two to three times more of a naturally occurring compound glucoraphanin. It is now available in supermarkets in England, under the name Beneforte.
Including a new broccoli variety in the diet reduces blood LDL-cholesterol levels by around 6%, according to the results of human trials led by the Institute of Food Research.
The broccoli variety was bred to contain two to three times more of a naturally occurring compound glucoraphanin. It is now available in supermarkets, under the name Beneforte.
Working with colleagues at the University of Reading, in two independent studies, the researchers gave a total of 130 volunteers 400g of the high glucoraphanin broccoli per week to include in their normal diet.
After 12 weeks, they saw the levels of LDL-cholesterol in their blood drop by an average of about 6%. Elevated LDL cholesterol is a recognised risk factor for heart disease. Although the reduction seen in these trials is small, at a population level, a 1% reduction in LDL-cholesterol has been associated with a 1-2% reduction in risk of coronary artery disease.
This study was funded by the Biotechnology and Biological Sciences Research Council , Innovate UK and Seminis Vegetable Seeds Inc.
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Broccoli Used To Control Cholesterol Levels
Broccoli is rich in soluble fiber, which helps to eliminate cholesterol from your body. This happens as the fiber helps bind cholesterol to bile acids in the digestive tract and this makes it easy to excrete cholesterol.
A study has also shown that a particular variety of broccoli can reduce the blood LDL-cholesterol levels by up to 6 percent.
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Broccoli Is Good If You Have Diabetes Because It Helps Lower Blood Glucose Levels
If you suffer from diabetes, then consuming more broccoli in your diet can help manage your symptoms. Broccoli contains many nutrients and glucose-reducing compounds that can really help if you are diabetic.
According to research carried out on rats, broccoli extracts can help to lower glucose levels in the blood. The compounds in broccoli have a hyperglycemia effect and protect some internal organs from DNA damage.
Scientists have found that the reason broccoli is good for fighting diabetes is due to the compound sulforaphane.
One clinical trial involving over 80 people found that taking 10 grams of broccoli powder a day helped to improve symptoms of insulin resistance. After a 4-week treatment period, broccoli sprout powder had a positive effect on people with type 2 diabetes.
Learn about other foods that can help manage symptoms of diabetes and how these foods can also prevent type 2 diabetes.
How To Select And Store
Choose broccoli with floret clusters that are compact and not bruised. They should be uniformly colored, either dark green, sage or purple-green, depending upon variety, and with no yellowing. In addition, they should not have any yellow flowers blossoming through, as this is a sign of over maturity. The stalk and stems should be firm with no slimy spots appearing either there or on the florets. If leaves are attached, they should be vibrant in color and not wilted.
At WHFoods, we encourage the purchase of certified organically grown foods, and broccoli is no exception. Repeated research studies show that your likelihood of exposure to contaminants such as pesticides and heavy metals can be greatly reduced through the purchased of certified organic broccoli. In many cases, you may be able to find a local organic grower who sells broccoli but has not applied for formal organic certification either through the U.S. Department of Agriculture or through a state agency. However, if you are shopping in a large supermarket, your most reliable source of organically grown broccoli is very likely to be broccoli that displays the USDA organic logo.
To store, place broccoli in a plastic bag, removing as much of the air from the bag as possible. Store in the refrigerator where it will keep for 7 days. Do not wash broccoli before storing because exposure to water encourages spoilage. Partial heads of broccoli should be placed in a well-sealed container or plastic bag and refrigerated.
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Nutrient Content May Support A Healthy Pregnancy
Your body requires a multitude of vitamins, minerals and protein during pregnancy to support both baby and mother.
Broccoli is a good source of B vitamins namely B9, also known as folate.
Folate is an essential nutrient for the development of the fetal brain and spinal cord. Regular consumption of folate-rich foods like broccoli can help ensure healthy pregnancy outcomes.
Additionally, some animal studies indicate that broccoli eaten by the mother may support healthier cognitive development of the newborn .
More research is needed to better understand how broccoli and its bioactive compounds may support healthier pregnancy outcomes.
Summary Broccoli contains nutrients vital for certain aspects of fetal development. Folate is particularly important in this regard. However, more research is necessary to study this topic further.
Cardiovascular Broccoli Health Benefit For Men
Experts noted heart broccoli health benefits for men through the presence of vitamin K. So this vitamin helps in keeping the hearts left ventricle size fixed. And with this fixed size, the ventricle is able to pump oxygen-rich blood around the body with ease. The presence of sulforaphane in broccoli has anti-inflammatory properties. Hence, it stops the damage occurring on the blood vessel lining on account of chronic diabetes problem. Moreover, the vitamin B present in broccoli reduces the effect of homocysteine. And this effect increases the risk of coronary artery disease.
Broccoli has a high fiber content. So, along with beta-carotene, omega-3 fatty acids, and other vital vitamins, it helps in reducing bad cholesterol or LDL. This, in turn, keeps the heart working properly by regulating blood pressure. Further, the potassium content in broccoli acts as a vasodilator. And this boosts oxygenation and blood flow in the essential organs including the penis. Also, it relaxes the tension and stress on the veins and blood vessels. The fresh head of broccoli is rich in folate. Folate helps in keeping normal cholesterol levels. Also, it reduces the risk of both stroke and heart attack.
Here is what you need to do to have the best possible heart health:
- And you eat broccoli!!!
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Medications Changed By The Liver Substrates Interacts With Broccoli
Some medications are changed and broken down by the liver. Broccoli might increase how quickly the liver breaks down some medications. Taking broccoli along with some medications that are changed by the liver might decrease the effects and side effects of some medications. Before taking broccoli as a medicine, talk to your healthcare provider if you take any medications that are changed by the liver. Some of these medications that are changed by the liver include clozapine , cyclobenzaprine , fluvoxamine , haloperidol , imipramine , mexiletine , olanzapine , pentazocine , propranolol , tacrine , theophylline, zileuton , zolmitriptan , and others.
Health Benefits Of Broccoli Uses And Its Side Effects
Broccoli is one of the most nutrition-rich vegetables that one can include in his/her diet. It has a wide variety of nutritional and medicinal benefits. Foremost amongst them is its ability to prevent various forms of cancer, improve your digestive system, lower cholesterol levels and detoxify your body.
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Broccoli Is A Superfood That Is Good For Your Heart Health
The high levels of antioxidants in broccoli like sulforaphane can help to improve your cardiovascular health.
The journal Nutrients reported that antioxidant-rich vegetables such as broccoli help to protect the heart against oxidative stress. Bio-active compounds in vegetables help to reduce inflammation, regulate blood pressure, prevent blood clots , and reduce fat in blood.
Learn about the other foods apart from broccoli that can help lower your risk of coronary heart disease.
Benefits Of Eating Broccoli In Pregnancy
Broccoli contains proteins, vitamins, calcium, antioxidants, detoxifiers and other important nutrients and can prove to be extremely beneficial for pregnant women. It will help prevent constipation during pregnancy as it is rich in fibers. The folate in broccoli ensures that there are no defects in the brain and spine or spinal cord of babies during birth.
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