Broccoli is a food that contains many nutrients such as vitamins, minerals, fiber and antioxidants. Here are 14 benefits of broccoli.
1. Contains many vitamins, minerals and biological compounds
One of the biggest benefits of broccoli is its high content of essential nutrients. The amount of vitamins, minerals, fiber and some biological compounds found in broccoli is very good for health. Broccoli contains a lot of vitamin C, vitamin A, vitamin K, vitamin B9 (Folate) and some minerals like Potassium, Phosphorus and Selenium.
Broccoli can be eaten raw or cooked, both of which have health benefits but have different nutritional profiles. Different cooking methods such as boiling, sautéing or steaming can change their nutritional composition, especially vitamin C, protein and sugar. Steaming is the best way to preserve nutrients.
However, steaming or eating fresh provides a good amount of vitamin C for the body. About 78g of cooked broccoli will provide 84% of the minimum energy requirement for the body.
2. Contains antioxidants that protect health
The antioxidants present in broccoli provide many health benefits. Antioxidants help protect cells from damage caused by free radicals, help reduce inflammation, and protect against a number of diseases.
Broccoli contains a lot of glucoraphanin, which is a compound that is converted to sulforaphane in the digestive system and has antioxidant effects. Test-tube and animal studies show that sulforaphane lowers blood sugar, lowers cholesterol, and reduces oxidative stress and chronic diseases. However, these studies need more time to prove beneficial in humans.
Lutein and zeaxanthin are also antioxidant compounds found in broccoli. They work to protect eye cells from oxidative damage
3. Contains biological compounds that help reduce inflammation in the body
Biological compounds found in broccoli have been shown to reduce inflammation in body tissues. Animal studies show that broccoli contains Kaempferol (a flavonoid) that has effective anti-inflammatory effects.
One study in tobacco users found that people who included broccoli in their diets reduced inflammation. These results suggest that broccoli's anti-inflammatory effects are desirable, but further research is needed to prove its effects.
4. Broccoli has anti-cancer effects
In addition to its anti-inflammatory and antioxidant effects, certain compounds in broccoli may help reduce chronic damage to certain tissues in the body. Broccoli has been shown to reduce the risk of cancer in several organs such as breast, prostate, stomach, kidney, and bladder cancers.
Although these studies are small, they are encouraging. More robust studies are needed to demonstrate the role of compounds in broccoli in the treatment or prevention of cancer.
5. Increases blood sugar control
Using broccoli may help better control blood sugar in people with diabetes. The mechanism of the compounds is still unclear but appears to be related to the antioxidants found in broccoli.
Insulin resistance was significantly improved in patients with type 2 diabetes who consumed broccoli. Animal studies have shown that blood glucose levels and pancreatic cell damage in rats are significantly reduced when fed broccoli extracts. The source of fiber from broccoli also helps lower blood sugar and control diabetes.
6. Broccoli May Help Improve Heart Health
Some studies show that broccoli may improve cardiovascular function. High cholesterol and triglyceride levels are risk factors for the onset of cardiovascular disease. The use of broccoli in meals has been shown to not only significantly reduce triglyceride and LDL cholesterol levels, but also increase levels of beneficial HDL cholesterol. This eliminates the risk of cardiovascular disease as well as atherosclerosis.
Some of the antioxidants in broccoli have been studied to help reduce the risk of heart attack. Studies in mice that were artificially stopped, and then fed broccoli, reduced damage and oxidative stress in heart tissue.
7. Broccoli enhances digestive function and relieves constipation
Broccoli is rich in fiber and antioxidants that are beneficial for the digestive system. Beneficial bacteria are an important component of the digestive function of the gut. The high use of fiber and antioxidants in broccoli helps to protect the beneficial bacteria barrier and stabilize the function of the digestive system. The amount of fiber in broccoli helps soften stools, ease bowel movements and prevent constipation.
8. Improve dementia and enhance brain function
The nutrients and biological compounds in broccoli have been shown to slow the aging process of the brain, improve memory, and support brain and nerve tissue function.
A study of 960 older adults who used broccoli daily helped improve memory and reduce aging of the nervous system. Another study in animals treated with broccoli extract Kaempferol reduced the rate of brain damage and reduced nerve tissue inflammation after artificial stroke.
Sulforaphane is a potent biologically active compound that enhances oxygenation and brain function
9. Broccoli helps slow down the aging process
Oxidative stress and decreased metabolic function are responsible for the aging process in humans. Although this process is natural and inevitable, good diets can also contribute to genetic expression as well as the development of diseases related to aging.
Research shows that sulforaphane is an important compound found in broccoli that improves the aging process through increased expression of antioxidant genes. However, more human studies are needed to prove this relationship more clearly.
10. Strengthening the immune system through the effects of vitamin C
The human immune system is quite complex and needs to provide many essential nutrients to improve the effectiveness of the immune system.
Vitamin C is essential for this process and broccoli contains extremely high levels of vitamin C. Research has proven that vitamin C plays a role in the prevention and treatment of many different diseases, providing 100-200mg of vitamin C helps prevent some infections.
11. Broccoli helps improve oral health
The amount of vitamin C and calcium in broccoli are two nutrients that help protect oral health effectively. They help reduce the risk of periodontal disease. Kaempferol found in broccoli also has a protective effect on teeth from this disease. In addition, the compound sulforaphane found in broccoli helps reduce the risk of cancer in the oropharynx.
Eating broccoli is said to help remove plaque and whiten teeth. However, in terms of scientific evidence there is still not enough evidence to support this effect.
12. Broccoli helps protect the joint system
Broccoli is rich in vitamin K and calcium, which are essential ingredients for strong bones. Besides, broccoli also contains phosphorus, zinc, vitamins A and C which also contribute to the protection of the body's bones. The compound sulforaphane found in broccoli also helps prevent osteoarthritis.
13. The nutrients in broccoli are beneficial during pregnancy
A healthy pregnancy requires an adequate supply of essential nutrients. In particular, broccoli contains many B vitamins, especially B9 (folate) which is an essential substance for the development of the fetal nervous system.
The use of broccoli helps increase folate levels to help pregnant women prevent neural tube defects in the fetus. Some studies show that broccoli enhances cognitive development in infants.
14. Broccoli Helps Protect Skin From Sun Damage
Ultraviolet radiation from the sun is a common cause of skin cancer in humans. Compounds in broccoli help the body fight these harmful UV rays.
Animal studies using compounds extracted from broccoli reduced the incidence and progression of UV-induced skin cancer in rats. In addition, some studies have shown a protective effect on skin damage of compounds in broccoli after high sun exposure.
In summary, broccoli has many health benefits such as reducing inflammation, helping to control blood sugar, strengthening the immune system and cardiovascular system. However, it is necessary to provide enough nutrients from many different food sources to have a reasonable and healthy diet.