Green Flower – Broccoli


Broccoli is one of the popular vegetables. However, not all kids love them, which include my younger son. I was searching article for him especially. My younger son is the picky eater, fortunately my older one is not.

Broccoli is a cruciferous vegetable, and related to cabbage, kale, cauliflower and Brussels sprouts. These vegetables are known as the super veggies because of their beneficial health effects. Broccoli is high in many vitamins and minerals, such as fiber, vitamin C, vitamin K1, folate (B9), manganese, iron and potassium, and very low in calories. It also contains numerous other vitamins and minerals, but a little bit of almost nutrients we need.

Broccoli is low in digestible carbs, and provides a good amount of fiber. Broccoli contains more protein than most other vegetables consumed. However, because of its high water content, the amount of protein in a serving is low. Broccoli’s nutrition facts as following: raw broccoli contains almost 90% water, 7% carbs and 3% protein, and almost no fat.

Broccoli is rich in various antioxidants and plant compounds (the bioactive compounds) that gives us several health benefits. Its plant compounds include sulforaphane, indole-3-carbinol, carotenoids, kaempferol, and quercetin.

  • Sulforaphane: One of the most abundant plant compounds, and protect against various types of cancer.
  • Indole-3-carbinol: have beneficial effects against cancer.
  • Carotenoids: are lutein, zeaxanthin and beta-carotene, which contribute to better eye health.
  • Kaempferol: An antioxidant may protect against heart disease, cancer, inflammation and allergy.
  • Quercetin: An antioxidant may help to lower blood.

Therefore, broccoli has the health benefits of cancer prevention, lower cholesterol levels (binding to bile acids in gut), and contribute to healthy eye sight.

The down side of broccoli is considered a goitrogen. When you consume high amounts, it may have harmful effects on the thyroid gland in sensitive individuals. Since broccoli contains vitamin K, it may interact with the drug warfarin (blood thinner). Always consult with a doctor before increasing the amount of consumption into the diet.

Recent research shows the best way to cook and keep its most health benefits is gently steaming it. Enjoy your green veggie. If you are like my younger son who doesn’t like broccoli, try to think of the health benefits to help you enjoy it more.

Reference: Health Line

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