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14 Benefits of Broccoli for Health and Daily Life

Broccoli comes from the cabbage family and is categorized as an edible green plant, also known as a hearty and delicious vegetable that is rich in dozens of nutrients from each vegetable. That's why it's called a superfood!

In addition, broccoli is also rich in benefits thanks to the nutritional content in it which is very diverse such as a source of vitamins, minerals, and antioxidants. This vegetable is also low in calories but contains many nutrients and antioxidants that support many aspects of human health.

Therefore, almost every healthy diet is always accompanied by broccoli as one of the foods consumed. Broccoli can be consumed by steaming, boiling, or processed into dishes, such as stir-fries or soup mixtures.

Quoting from the USDA, here are the nutritional facts or the composition of the content in broccoli, such as : Calories : 34, Water : 89.3 grams, Carbohydrates : 6.64 grams, Fiber : 2.6 grams, Calcium : 47 mg, Potassium : 316 mg, Phosphorus : 66 mg, Sodium : 33 mg, Beta carotene : 361 mcg, Vitamin C : 89.2 mg, Vitamin A : 31 mcg, Vitamin K : 101.6 mcg.

The following are 14  benefits of broccoli for our health and daily life :

1. Prevent and Lower the Risk of Cancer.

Broccoli is able to fight cancer and boost immunity with other vegetables such as cauliflower, Brussels sprouts and cabbage. Broccoli also contains properties that deplete estrogen which normally causes cancer in the body.

In addition, broccoli also contains various antioxidants that can help prevent the type of cell damage that causes cancer. One of them is sulforaphane, which is a sulfur-containing compound that gives bitter greens a bitter bite.

Research shows that broccoli is very suitable for preventing cancers such as breast and uterine cancer.


2. Strengthens Bones.

Broccoli contains high levels of calcium and vitamin K and both are important for bone health and osteoporosis prevention.

Vitamin K plays a role in blood clotting, but some experts also say that it can help prevent or treat osteoporosis.

People with low levels of vitamin K may be more likely to have problems with bone formation. Taking lots of vitamin K from the diet can help maintain bone health.

Apart from calcium, broccoli is also full of other nutrients such as magnesium, zinc and phosphorus. Due to these components, broccoli is especially suitable for children, the elderly and nursing mothers. Calcium and collagen work together to produce strong bones.

More than 99% of the body's calcium is in the bones and teeth. The body also needs vitamin C to produce collagen. Both are present in broccoli.


3. Boost Immune.

Vitamin C is an antioxidant that provides a variety of benefits that support the immune system and can help prevent cancer, cardiovascular disease (CVD), cataracts, and anemia.

In supplement form, vitamin C can also help reduce cold symptoms and shorten the time of colds.


4. Healthy Skin.

Vitamin C helps the body produce collagen, which is the main support system for the cells and organs of the body, including the skin. As an antioxidant, vitamin C can also help prevent skin damage, including wrinkles due to aging.

Research has shown that vitamin C may play a role in preventing or treating skin conditions such as shingles and skin cancer.


5. Good for Diet Programs.

Broccoli is a good carbohydrate and rich in fiber, which aids digestion, prevents constipation, maintains low blood sugar, and reduces overeating.

Broccoli is also great for weight loss because it is rich in fiber. In addition, broccoli also contains protein, making it suitable for vegetarians who cannot meet their protein needs.


6. Supports Healthy Brain Function.

Broccoli contains a variety of nutrients, one of which is kaempferol which helps slow mental degradation and supports a healthy brain.

These nutrients have been shown to reduce inflammation in the brain and prevent permanent brain damage in the event of a stroke.

In addition to sulforaphane, a component found in broccoli has been shown to support healthy brain function.


7. Maintain Heart Health.

Broccoli is great for heart health because it contains fiber, fatty acids and vitamins that help regulate blood pressure in the body.

It also helps reduce bad cholesterol, thereby leading to a healthy heart. Broccoli helps protect blood vessels from damage as well.

The anti-inflammatory properties of sulforaphane, one of which is the isothiocyanate (ITC) in broccoli, can prevent (or even reverse) some of the damage to the lining of blood vessels that can be caused by inflammation due to chronic blood sugar problems.


8. Keeping Eyes Healthy.

Lutein is an antioxidant that helps maintain eye health. The levels of lutein in broccoli are almost the same as the levels of lutein in carrots, both contain high levels of lutein.

So we can replace carrots with broccoli to help protect against macular degeneration (a condition that obscures central vision) and cataracts.

Broccoli also contains beta-carotene, vitamin A, phosphorus, B complex, vitamin C and vitamin E. All of these nutrients are great for repairing damage caused by harmful radiation due to cell phone use or too much screen time.


9. Maintain Pregnancy Health.

Having a healthy pregnancy and safe delivery of a healthy baby is one of the joys of every parent in this world.

Parents always want the best for their children and a baby's well-developed brain with intelligence is one aspect to be proud of. The abundance of nutrients in broccoli adds to the pregnancy process which ensures the health of both the child and the mother.

Vitamin C and vitamin K strengthen the mother's bones and folate is responsible for the brain development of the child.


10. Prevents Premature Aging.

Since broccoli is fortified with vitamin C which has many antioxidant properties, it is great for anti-aging. This is because antioxidants help fight free radicals that are responsible for aging.

These free radicals often damage the skin. Eating broccoli regularly helps reduce fine lines, wrinkles, skin problems like acne and even pigmentation.


11. Broccoli Can Lower Cholesterol.

Like many foods, broccoli is packed with soluble fiber which flushes cholesterol out of our body. This is because the fiber in broccoli helps bind with bile acids in the digestive tract.

This makes removing cholesterol out of our body easy. According to a study by the Institute of Food Research, certain varieties of broccoli can help reduce blood LDL cholesterol levels by up to 6 percent!


12. Prevents Constipation.

Defecation is one of the important things to do to maintain digestive health. Therefore, consume high-fiber vegetables that can prevent constipation, one of which is broccoli.


13. Maintain Healthy Blood Vessels.

The content of minerals such as potassium in broccoli is useful for helping blood flow so that it can prevent high blood pressure.

In addition, various nutritional content in broccoli also helps insulin work to maintain a balance in blood sugar levels.

Various B vitamins also help reduce the risk of atherosclerosis by preventing excess homocysteine ​​production in the blood vessels.


14. Prevent Anemia.

When the body lacks mineral intake, what can happen is that you have anemia. One thing you can do is to eat nutritious foods such as broccoli.

Moreover, broccoli has content such as calcium, iron, magnesium, and potassium which are important for producing hemoglobin in the body.

Here are some things that must be considered to maintain the nutritional content of broccoli :

Clean and dip the tops of broccoli in salt water for 30 minutes and wash them again to make sure they are free of pesticides. 

Consuming broccoli to get the nutrients and benefits is raw or served in the form of a salad dish.

Avoid overcooking broccoli. The time limit for boiling is 20 minutes, while frying is only 5 minutes.

Boiling broccoli with high temperatures will cause damage to the nutritional content.

Consume broccoli while it's fresh by storing it in the refrigerator with cleaned conditions.

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