However you incorporate it, eating more of this wonder veg is a smart way to upgrade your nutrient intake and help safeguard your health. What is the anti-inflammatory diet? Regular consumptions of broccoli, provides dozens, perhaps even hundreds, of super-nutrients which support optimal, body-wide health. Even so, broccoli is chock full of nutrients. That same size portion also contains over two ounces of water. The sections below discuss the specific health benefits of broccoli in more detail. Get some tips on other skin-friendly foods in this article. The broccoli is full of vitamins and minerals like vitamin C, vitamin E, folate, and zinc. The fiber, potassium, and antioxidants in broccoli may help prevent CVD. In this article, learn more about the nutritional content of broccoli, some possible health benefits, and some tips for cooking and serving it. It supports the immune system and may help prevent cancer, cardiovascular disease (CVD), cataracts, and anemia. Even better, the entire broccolini can be eaten – stems and all. Which other foods should people avoid when taking warfarin? To retain the most nutrients in cooked broccoli, steam it, then drizzle with dairy-free extra virgin olive oil-based pesto, olive tapenade, or a savory nut butter sauce. Calcium and collagen work together to make strong bones. Especially inside of our digestive tract, kaempferol has the ability to lessen the impact of allergy-related substances (by lowering the immune system's production of IgE-antibodies). Broccoli is a cruciferous vegetable, alongside kale, cauliflower, Brussels sprouts, bok choy, cabbage, collard greens, rutabaga, and turnips. One recent study found that in women, a higher intake of cruciferous veggies helped lower levels of pro-inflammatory markers circulating in the blood. These phytonutrients stay at their peak when broccoli is consumed raw or lightly steamed. Get some tips here. Broccoli is also rich in vitamins and minerals like: Calcium; Iron; Phosphorous; Potassium; Zinc; Thiamin; Riboflavin; Niacin; Vitamins A, B6, B12, D, E and K; Folate; Health Benefits Free radicals, or reactive oxygen species, are toxic in large amounts. Along with calcium, broccoli is also full of other nutrients like magnesium, zinc and phosphorous. Broccoli also contains various B vitamins, zinc, copper, selenium, and a range of antioxidants. But broccoli is such a nutrient powerhouse, that even cooked it provides more health benefits than most other foods. They therefore concluded that the nutrients in broccoli could help fight inflammation. Last medically reviewed on January 9, 2020, Vitamin C is important for many bodily functions, including the production of collagen, which is important for skin health. Cauliflower, Brussels sprouts, kale, turnips, cabbage, arugula, broccolini, daikon, kohlrabi, and watercress may all have similar properties. Here are 10 health benefits of broccoli. Broccoli is a rich source of Vitamin C, beta carotein, lutein, B Vitamins and numerous anti-inflammatory substances. A 2018 population study demonstrated that older women whose diets were rich in cruciferous vegetables had a lower risk of atherosclerosis. These nutrients work in synergy to promote bone mass and bone strength. This benefit may be due to the antioxidant content of cruciferous vegetables, and particularly sulforaphane. Keep reading to learn about the health benefits of broccoli. Vitamin K has a role in blood coagulation, but some experts have also suggested that it may help prevent or treat osteoporosis. Another support of broccoli is towards our bones and joints. By lessening the impact of allergy-related substances, the kaempferol in broccoli can help lower our risk of chronic inflammation. Learn more about antioxidants here. © Copyright 2020 Meredith Corporation. A cup of broccoli provides almost 5% of a person’s daily need for potassium. In a 2018 study, 40 otherwise healthy people with overweight consumed 30 g of broccoli sprouts per day for 10 weeks. Your body converts this compound into sulforaphane, which protects your cells against inflammation and … A 76 g cup of broccoli provides 5.4% to 7.1% of an individual’s daily requirement for fiber. Broccoli has a reputation as a superfood. Health benefits of Broccoli. Broccoli is one of ten foods that can help detoxify your body without requiring you to fast. The dietary fibers act as a natural laxative, improves bowel movement, and ensures smooth elimination of … It is known for its multiple health benefits and uses. Miho Hatanaka, RDN, L.D. Broccoli is a cruciferous vegetable rich in nutrients. It also shows how much an adult needs of each nutrient, according to the 2015–2020 Dietary Guidelines for Americans. Offers may be subject to change without notice. They can cause cell damage that can lead to cancer and other conditions. Vitamins, minerals, and phytonutrients all contribute to the antioxidant benefits provided by our food. Some of the nutrients and natural bioactive substances in broccoli have been linked to healthy brain and nervous tissue function, plus protection against age-related cognitive decline. Being enriched with vitamin k and calcium, broccoli supports bones and joints health. The body can eliminate many of them, but dietary antioxidants can help. Nervous System Broccoli contains a high amount of potassium, which helps maintain a healthy nervous system and optimal brain function, as well as promotes regular muscle growth. Answers represent the opinions of our medical experts. The material in this site is intended to be of general informational use and is not intended to constitute medical advice, probable diagnosis, or recommended treatments. Fresh, young broccoli should not taste fibrous, woody, or sulfurous. 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