Useful properties of broccoli + its harm

Broccoli is often referred to as the queen of cabbages. Known since the times of Ancient Rome, this annual culture is famous for its many beneficial properties. Broccoli is a subspecies of cauliflower, differing from it in appearance and taste, as well as in chemical composition. The name of this plant comes from the Italian “brocco” – shoot, branch.

Broccoli is native to Asia Minor and the Mediterranean. In Europe, cabbage began to gain popularity in the XNUMXth century, but received real recognition only in the XNUMXth century. In Russia, broccoli is practically not grown. In food, as a rule, use inflorescences and stalks of broccoli. Inflorescences can be purple or green. We are more accustomed to the latter option, this variety is called Calabrese.

Composition and calorie content

Broccoli is a nutritious vegetable that contains vitamins, fiber, minerals and other active biological compounds. The product is an important source of vitamin C. Half a glass (or 78 grams) of cooked broccoli will provide 84% of the daily requirement of vitamin C.

Other important connections:

• Purine — 21 mg (16,7% of RDI)

• Oxalic acid — 14 mg (3,5% of RDI)

Useful properties of broccoli

Broccoli cabbage contains a huge amount of vitamins and elements necessary for a person. It contains vitamins of group B, vitamin E, A, PP, K, U, C. Vitamin U is able to effectively fight ulcers, and there is quite a lot of it in broccoli, inferior to white cabbage and asparagus.

Of the macro- and microelements, potassium, magnesium, calcium, sodium, iron, phosphorus, zinc, manganese, copper and selenium can be mentioned. Potassium removes excess salts from the body, calcium is necessary for the health and normal growth of hair and nails, magnesium is good for the heart, sodium helps maintain water and electrolyte balance in the body, manganese and zinc favorably affect the development of tissues and cells, copper plays an important role in hematopoiesis , selenium removes heavy metals and residues of synthetic drugs.   

This plant also contains chlorophyll, which has a beneficial effect on the blood, and essential amino acids, which are found in large quantities only in beef meat. Among the amino acids, there is also a compound that contributes to the production of the “hormone of happiness” – endorphin.

Contains substances that prevent the accumulation of cholesterol in the body and its excretion – choline and methionine. Therefore, it is recommended for people suffering from cardiovascular diseases, arthritis, atherosclerosis. Eating this vegetable significantly reduces the risk of heart attacks and strokes.

The properties of broccoli are known to remove toxins, dead cells, heavy metal ions, free radicals from the human body. Therefore, cabbage is advised to be consumed by seriously ill people who have suffered from radiation, living in ecologically unfavorable areas with high levels of radiation. Broccoli also helps to get rid of excess fluid, which is a companion of cellulite. One has only to start using this product regularly, as the skin will become more even and toned. A decoction of the seeds of this crop is effectively used in the fight against worms.

13 Proven Health Benefits of Broccoli

1 Powerful Antioxidants

They prevent the development of inflammatory processes in the body. Broccoli is especially high in glucoraphanin. Once in the body, this compound turns into a powerful antioxidant – sulforaphane.

Conducted in the laboratory and on animals, studies have proven that sulforaphane reduces the amount of “bad” cholesterol and blood sugar, prevents the activation of chronic diseases and stops oxidative processes. ^[1].

In addition, broccoli contains lutein (a pigment related to xanthophylls) and zeaxanthin (a pigment of the carotenoid group). Pigments prevent damage to the cells of the organs of vision and other oxidative processes.

2 Anti-inflammatory properties

The bioactive compounds that make up broccoli can work synergistically (enhancing each other’s effect) or individually. Kaempferol, which is part of broccoli, is characterized by high anti-inflammatory properties.

An additional study in human smokers was also conducted, which confirmed a decrease in inflammatory markers. ^[2].

3 Protection against certain types of cancer

Several small studies have been able to confirm that eating cruciferous vegetables may protect against the following types of cancer:

• Chest ^[3];

• Prostate ^[4];

• Stomach ^[5];

• Colon ^[6];

• Kidneys ^[7];

• Urinary bladder ^[8].

4 Decrease in insulin resistance

Broccoli is an indispensable product for diabetics and lovers of sweets – it contains components that help normalize insulin levels, as well as protect the walls of blood vessels from damage caused by high blood sugar. A study conducted on patients with type 2 diabetes confirmed a decrease in insulin resistance. The subjects took broccoli sprouts daily for a month. ^[9].

In addition, broccoli is an important source of fiber. Some studies have shown that eating enough dietary fiber (food components that are processed by beneficial intestinal microflora) directly affects blood sugar levels.

5 Reduces bad cholesterol

The main risk factors for the development of cardiovascular diseases are an increase in “bad” cholesterol in the blood and triglyceride levels. A vegetable is able to normalize these markers. A group of people who took broccoli sprout powder saw a decrease in triglycerides and an increase in the threshold of “good” cholesterol in the blood. ^[10].

There is evidence that eating broccoli can reduce the risk of a heart attack. ^[11].

6 Healthy digestion

Fiber and antioxidants have a positive effect on digestion and bowel function. Broccoli contributes to the regular cleansing of the body and ensures the presence of the necessary level of beneficial bacteria in the colon.

A recent small study found that a group of people who regularly ate raw or cooked broccoli had a much easier colon cleanse than a control group. ^[12].

7 Brain protection

The nutrients that are included in the composition can improve mental abilities and ensure the normal functioning of brain tissues. This was confirmed by a study in which 960 elderly subjects took part. The results proved that broccoli can positively affect brain function and slow down some of the aging process. ^[13].

The kaempferol and sulforaphane found in broccoli have been shown to be potent bioactive compounds that support overall brain function.

8 Slowing the aging process

It is generally accepted that the quality of the diet and genetic makeup have a direct impact on the aging process, as well as the development of age-related diseases. Studies show that sulforaphane, as the main active ingredient in broccoli, can reduce the aging process and prevent the development of age-related changes. ^[14].

9 Vitamin C

Broccoli is rich in vitamin C. The substance plays one of the most important roles in the proper functioning of the body’s immune processes. Studies show that the vitamin can help in the prevention and treatment of many viral diseases. A daily intake of 100-200 mg of vitamin C will help prevent some infections. Just half a glass of broccoli is able to cover the daily rate by 84%.

10 Oral health

Broccoli is a vegetable source of calcium for the body. This element, together with vitamin C and kaempferol, can reduce the likelihood of periodontitis. ^[15].

Sulforaphane, also found in broccoli, may help prevent the risk of oral cancer. ^[16].

Eating raw broccoli will help remove plaque and promote natural teeth whitening.

11 Health for bones and joints

Most of the nutrients found in broccoli have been proven to support normal bone health and may prevent the development of a number of diseases. Potassium and calcium, as well as phosphorus, zinc, vitamins A and C, which are found in broccoli, are involved in maintaining bone health. Laboratory studies have been conducted confirming that sulforaphane is able to prevent the development of osteoarthritis ^[17].

12 Healthy pregnancy

Broccoli is an important source of vitamins B6 and folic acid. The latter substance is an important element for the normal development of the baby’s brain and spinal cord in the womb. In addition, broccoli will promote healthier cognitive development in the newborn. Therefore, in the composition of the diet of a pregnant woman, it is necessary to introduce broccoli ^[18].

13 UV skin protection

Bioactive compounds in broccoli can protect the body from ultraviolet radiation and prevent the development of skin cancer. This is confirmed by studies that were conducted on mice with cancer cells caused by the harmful effects of the sun. Treatment with broccoli extract contributed to the reduction of cancer cells ^[19], ^[20].

Small human study confirms findings ^[21].

What else is good for broccoli?

• Recent medical studies have shown that broccoli is able to fight cancerous tumors, such as breast, ovarian, prostate, bladder, skin cancer. It contains the most valuable substance – sulforaphane, which stops the development of cancer cells. Especially a lot of this component in young stalks of cabbage (broccoli sprouts). The same substance kills antibiotic-resistant bacteria that cause stomach ulcers.

  Broccoli sprouts contain 10 to 100 times more sulforaphane than mature broccoli.

• In addition to sulforaphane, broccoli contains two more substances necessary for oncological diseases: synegrin and indole-3-carbinol (ISC). Sinegrin is part of other types of cabbage. It not only prevents the division of cancer cells, but also destroys them. IHS acts both on cancer cells and on the human immune system, significantly strengthening it, so that the body is able to more actively resist cancer.

• In those patients who ate broccoli dishes at least twice a day, the growth of cancerous tumors was stopped. In the near future, it is planned to develop anticancer drugs based on the above substances. Their advantage is that they are optimally absorbed by the human body.

[Video] Broccoli against aging and cancer – pros and cons: