Broccoli is one of the popular vegetables. However, not all kids love them, which include my younger son. Despite of broccoli is in the top 10 vegetables shopping list in U.S. As matter of fact, I searched broccoli articles for him especially, and tried hard to convince him to eat broccoli. My younger son is the picky eater, fortunately my older one is not.
Broccoli is from the cruciferous vegetable family, 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), beta-carotene, amino acids, manganese, iron and potassium, and very low in calories. It also contains numerous other vitamins and minerals, but a little bit of almost every nutrients we need. No wonder it is on the list of super foods.
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: 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 pressure.
Therefore, broccoli has the health benefits of cancer prevention, lower cholesterol levels (binding to bile acids in gut), and contribute to healthy eye sight. It may prevent other chronic diseases, such as diabetes and asthma. It may boost brain health, possess anti-aging properties, help control diabetes, improve metabolism, detoxify the body, boost immunity, improve bone health, protect from UV Rays, support hormonal balance, offer relief from stomach disorders, improve liver health and aid in hair care.
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.
- Health Line https://www.healthline.com/nutrition/foods/broccoli
- Let’s Eat Healthy: Health Benefits of Broccoli https://www.healthyeating.org/blog/detail/health-benefits-of-broccoli
- Organic facts: 23 Incredible Benefits of Broccoli https://www.organicfacts.net/health-benefits/vegetable/health-benefits-of-broccoli.html
- Medical News Today: The health benefits of broccoli https://www.medicalnewstoday.com/articles/266765
- BBC goodfood: Top 5 health benefits of broccoli https://www.bbcgoodfood.com/howto/guide/health-benefits-broccoli
