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The Benefits of Including Broccoli in Your Diet


Are you looking for an option that contains low calories and many nutrients? Then, broccoli is the answer for you. Broccoli is a cruciferous green vegetable that is rich in minerals, vitamins, fiber, and antioxidants. It offers you a number of benefits, from reducing inflammation to strengthening your immune system. There are three main categories of broccoli that you can add to your diet: Calabrese, White sprouting, and Purple sprouting broccoli. Here are the benefits of eating broccoli:

Reduces Inflammation 

Broccoli contains bioactive compounds that are useful for reducing inflammation in your body tissues. Sulforaphane in broccoli has an antioxidant effect that can reduce inflammation. A small study was conducted on tobacco smokers, which showed that when they ate broccoli, the smokers experienced a significant reduction in the markers of inflammation.

Protects You Against Cancer

Cruciferous vegetables like broccoli contain antioxidants that protect you against cancer. These vegetables contain a compound called indole-3-carbinol, which has antitumor properties. Broccoli and other cruciferous vegetables can protect you from cancer of the breast, prostate, gastric, colorectal, renal or kidney, and bladder. Sulforaphane, a sulfur-containing compound that can stop the formation of cancer cells in your body, is also present in broccoli.

Promotes Digestion

Broccoli contains a large amount of fiber and antioxidants that promote digestive health and healthy bowel functioning. Healthy bacteria inside your colon and bowel regularity are essential for maintaining digestive health. According to research published by the National Library of Medicine, adding antioxidant and fiber-rich foods to your diet can promote healthy gut function. A 76-gram cup of broccoli can provide you with 5.4% to 7.1% of your daily need of fiber intake.

Makes Your Bones and Joints Strong

Broccoli contains several nutrients that can make your bones stronger and also prevent bone-related disorders. It is also a good source of zinc, phosphorus, vitamins A and C that make your bones fit. Broccoli is rich in calcium and vitamin K, which are vital for maintaining healthy bones. People with vitamin K deficiency can face problems with bone formation. According to a study published by the National Library of Medicine, sulforaphane present in broccoli can prevent osteoarthritis.

Reduces the Risk of Diabetes

The sulforaphane content of broccoli aids people with type 2 diabetes in managing their blood sugar levels. If you have diabetes, fiber from broccoli can lower your blood sugar levels. The study published by PubMed Central showed that people who eat high-fiber food are at a lower risk of having type 2 diabetes than those who take less fiber.

Supports Your Heart Health 

Broccoli has a rich amount of fiber, potassium, and antioxidants that prevent cardiovascular diseases. Increased bad LDL cholesterol and triglyceride levels are significant factors that can lead to heart disease. Eating broccoli can improve these factors. It is recommended by the American Heart Association (AHA) to increase the intake of potassium and decrease the intake of sodium. This helps your blood vessels to relax and lower the chances of high blood pressure, which can cause atherosclerosis and other cardiovascular problems.

Improves Your Skin Health 

Broccoli is a good source of vitamin C that helps your body to produce collagen, which is the primary support for your skin and other body cells and organs. Vitamin C can also prevent your skin from damage, such as wrinkling. Vitamin C present in broccoli is also helpful for preventing and treating skin conditions like skin cancer and shingles. Bioactive compounds in broccoli can protect you against UV radiation damage that can cause skin cancer.

Promotes Eye Health 

Broccoli has two main carotenoids, such as lutein and zeaxanthin, which can decrease the risk of age-related macular degeneration. This cruciferous vegetable is also rich in beta-carotene. Your body converts beta-carotene into vitamin A, which is beneficial for your eyesight. Deficiency of vitamin A can lead to night blindness.

Slows Down the Process of Aging

No doubt, aging is a natural process. The process of aging is related to oxidative stress and a decreased metabolic function throughout your life span. Broccoli has a bioactive compound, sulforaphane, which has the capacity to slow down the biochemical process of aging by increasing the antioxidant genes.

Supports a Healthy Immune System

Broccoli contains a large amount of vitamin C, which is an essential nutrient for the proper functioning of your immune system. Vitamin C is helpful for the prevention and treatment of various diseases. If you take 100–200 mg of vitamin C daily, it will protect you from certain infections. It also prevents cancer, cataracts, and anemia.

In a Nutshell 

Broccoli is one of the most nutritious and healthier diet options for you. It is rich in vitamins A, C, K, zinc, phosphorus, calcium, and fiber. These nutrients can provide you with several benefits, like protection against diabetes, cancer, and cardiovascular diseases, as well as support for your immune system and much more.


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