What Are the Benefits of Broccoli?

The key to a good life is healthy eating, and what we need for a healthy diet is natural nutrition.. We can serve the health of our body’s nature by feeding colorfully with vegetables and fruits.. When talking about healthy eating, one of the first green vegetables that comes to mind is definitely broccoli.. Broccoli, which we can easily find in neighborhood markets and markets in our country, is actually a complete health store.. Broccoli, recommended by nutritionists to everyone, small and large, for a healthy and balanced diet, is considered among the healthiest vegetables by people living all over the world.. Research on the benefits of broccoli; It is recommended to consume broccoli regularly to prevent many serious ailments from obesity to diabetes and heart diseases.. Even broccoli; Experts agree that it reduces the risk of diseases that can cause death, supports skin and hair health, increases the general energy level in the body and supports the weight loss process.. As such, we can say that it would be very beneficial for everyone to consume broccoli 1-2 times a week in every household.

Broccoli was first introduced in the USA by Italian immigrants, but it was not widely known until 1920.. Consumption of just half a glass of broccoli per day or two cups per week is thought to be sufficient to reap serious benefits such as preventing some types of cancer.. Broccoli sprouts have also become popular after a recent study revealed their high concentration of the anti-cancer phytonutrient sulforaphane.. After China and India, the United States is the third largest in the world.. is a broccoli producer and more than 1 million tons of broccoli is produced annually.

Fights cancer!

A nutrition program containing high amounts of cruciferous vegetables, has been associated with a low risk of developing cancer as a result of studies. This data becomes much more meaningful, especially when it comes to lung and colon cancers. Researchers; They obtained data that sulforaphane can inhibit the enzyme histone deacetylase (HDAC), which is known to be involved in the progression of cancer cells.. According to experts; The ability to inhibit HDAC enzymes could make sulofaraphine-containing foods a potentially powerful part of cancer treatment in the future.. Sulforaphane; It has recently been further investigated for its ability to delay or prevent cancer, with promising results shown in melanoma, esophageal, prostate, and pancreatic cancers.. Apart from cauliflower, Brussels sprouts, cabbage, turnip and cabbage, which are the vegetables of the cruciferous family that are known and easily accessible by almost everyone, arugula, broccoli, daikon, kohlerbi and water secret are less known and consumed cruciferous vegetables.

Aside from sulforaphane. Another important vitamin contained in broccoli, folate is known to reduce the risk of breast cancer in women.. Adequate intake of folate with a diet also shows promise in protection against colon, stomach, pancreatic and cervical cancers.. In fact, exactly how the cancer protection mechanism works is still unknown, but researchers believe that the protective effects of folate are related to its role in DNA and RNA production and prevention of unwanted mutations.. However, it is important to underline that; There is no evidence that supplemental or supplemental folate provides the same anti-cancer benefits.

Lowers cholesterol!

Actually, Like many natural and organic foods, broccoli is packed with soluble fiber that pulls the bad cholesterol out of your body.. In this way, it balances cholesterol and regulates values.

Reduces allergic reaction and inflammation!

Research shows the ability of kaempferol to reduce the effect of allergy-related substances on our body.. Broccoli contains Omega 3 fatty acids, which are known to be significantly anti-inflammatory.

It is a powerful antioxidant!

Broccoli; While it stands out as the food source with the highest concentration of vitamin C, it also contains plenty of flavonoids, which are necessary for the efficient recycling of vitamin C.. In addition, broccoli contains concentrated lutein, zeaxanthin and beta-carotene, other powerful antioxidants carotenoids.

Protects bone health!

Broccoli contains both calcium and carotenoids. It is a food rich in vitamin K that; both are important for bone health and prevention of osteoporosis. Low vitamin K intake is linked to a higher risk of bone fractures.. In addition, just one cup of chopped broccoli provides 92 micrograms of vitamin K, well above 100% of the daily requirement.. Consuming adequate amounts of vitamin K daily improves bone health by increasing the absorption of calcium in the body and reduces urinary excretion of calcium.. A daily cup of broccoli contributes to meeting the need for calcium by bringing 43 milligrams of calcium daily.

Supports heart health!

Broccoli The anti-inflammatory properties of sulforaphane, one of the isothiocyanates (ITC) in it, can prevent some of the damage to the blood circulation and chronic inflammation.

Helps weight loss!

Broccoli is a good carb and high in fiber, which aids digestion, prevents constipation, maintains low blood sugar, and is in the fiber swallowing area.. Plus, a cup of broccoli contains as much protein as a half-calorie cup of rice or corn.

Makes you look younger!

Taken with antioxidant vitamin C in its natural form, that is, not with supplements, it can help fight skin damage caused by the sun and air pollution, reduce wrinkles and improve overall skin texture. Vitamin C plays a vital role in the formation of collagen, the skin’s main support system.. At the same time, with its vitamin A and vitamin E content, broccoli is very important for a healthier looking skin.

Improves the digestive system and creates a natural detox effect!

Consuming foods that are natural sources of fiber, such as broccoli, can prevent constipation, maintain a healthy digestive system, and reduce the risk of colon cancer.. Adequate fiber intake is essential for daily excretion of toxins through bile and faeces.. Recent studies have shown that dietary fiber can also play a role in regulating the immune system and inflammation.

Alkalizes the body!

Like many vegetables, broccoli also makes the body more healthy. helps keep it acidic, which provides a number of health benefits.

Protects from chronic diseases!

According to the University of Kentucky’s Department of Internal Medicine and Nutritional Sciences Its high fiber intake reduces the risk of coronary heart disease, stroke, hypertension, diabetes, obesity and some gastrointestinal diseases.. Increasing fiber intake has been shown to reduce blood pressure and cholesterol levels, improve insulin sensitivity, and increase weight loss in obese individuals.

Broccoli and nutritional values

USDA National Nutrition According to the Database, one cup of chopped raw broccoli contains about 91 grams, 31 calories, 0 grams of fat, 6 grams of carbohydrates, including 2 grams of sugar and 2 grams of fiber, and 3 grams of protein.

Only one cup. broccoli provides more than 100% of the daily requirement of vitamin C and vitamin K and is also a good source of vitamin A, folate and potassium. Broccoli is among the top 20 foods for the ANDI score (Aggregated Nutrient Density Index), which measures vitamin, mineral, and phytonutrient content in relation to calorie content.. For a diet with high nutritional value, low-calorie foods with high nutritional value should be preferred.

How to choose broccoli?

Broccoli Our recommended cooking method for. There is a wealth of new research showing the nutritional benefits of steaming broccoli compared to other cooking methods.. These benefits are due to the fact that when broccoli is steamed without boiling, vitamin C and sulforaphane can remain in it. In these studies, it was also stated that those that were steamed for a short time but with a strong steam were more robust and had a more vibrant green color.. In this context, while it is correct to steam for a short time, usually 5 minutes or less, cooking for a long time, that is, longer than 5 minutes and usually 15-20 minutes, is wrong in terms of reducing the nutritional value.. In connection with these steaming results in recent studies, noticeable differences in nutrient concentrations appear when this time is changed, albeit relatively slightly.. The strong anti-inflammatory benefits of the sulfur compounds in broccoli have also been determined by research, and it is possible to get these benefits with short-term steaming.

Tips of broccoli consumption

Broccoli light steaming is best when it comes to consumption. It is sufficient to steam the broccoli for a maximum of 5 minutes, until the color turns bright green.. It is necessary to stop cooking the broccoli while it is still a little firm.

  • Add broccoli and cauliflower to soups and casseroles.
  • Eat the broccoli or cauliflower raw or lightly steamed and drizzled with a little olive oil.
  • Add olive oil, pine nuts and steamed broccoli to the pasta, and add salt and pepper to taste.
  • Add broccoli florets and chopped stems to omelets.

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