Broccoli: Why It’s Time to Put Broccoli on Your Plate

Broccoli is a "superfood" – and rightly so. This green cruciferous vegetable is bursting with vitamins, minerals, fiber and antioxidants. Broccoli is linked to a wide range of health effects, from heart health to increased immune system. So here’s why you should eat more broccoli and how the humble vegetable can make you a healthier person.

1. Packed with Essential Nutrients
Broccoli has very few calories but is loaded with vitamins and minerals that make it a rich food for any diet. Voici quelques-unes of the main nutrients you’ll get in one go:

Vitamin C: One cup of broccoli gives you more than 100% of your daily allowance. The vitamin C helps to manufacture collagen, the immune system, and the skin.
Vitamin K: It is important for bone health and blood clotting and broccoli is packed with vitamin K.
Fiber: Broccoli is full of fiber which supports digestion and regulates blood sugar levels.
Vitamin A: A critical element for DNA synthesis and repair folate is especially critical during pregnancy and supports cell health.
Broccoli has so many vitamins, fibre and minerals that make us feel so well.

2. Antioxidant Powerhouse
There are many powerful antioxidants in broccoli, such as sulforaphane. Sulforaphane is a sulphur-containing antioxidant that can help fight oxidative stress and protect cells from free radical damage. Broccoli also has flavonoids, carotenoids and vitamin C – antioxidants that reduce inflammation and prevent chronic disease.

3. Supports Heart Health
Broccoli has many cardiovascular health benefits:

Lowering cholesterol: Broccoli reduces LDL (bad) cholesterol, the bad cholesterol linked to heart disease.
Improves Blood Pressure: The potassium, magnesium and calcium in broccoli stabilizes blood pressure and helps with cardiovascular disease.
Antioxidants May Protect From Damage To The Arterial System: Broccoli antioxidants may guard against the destruction of arterial hardening and blockages.
A lower risk of heart disease and hypertension have been found when we regularly eat broccoli and other cruciferous vegetables.

4. Enhances Digestive Health
Broccoli is a great source of soluble and insoluble fiber for healthy digestion. How broccoli works for digestive health:

Prebiotic Effects: Broccoli Fiber – The fiber in broccoli acts as a prebiotic and is feeding the friendly bacteria in your gut that contributes to digestion, immune systems, and mental health.
Better Stomach Function: Broccoli fiber bulks stool and encourages regular bowel movements which prevents constipation.
Protection from Gut Diseases: Broccoli contains phenols which have been shown to prevent inflammatory bowel disease and protect against leaky gut syndrome.

5. May Aid in Cancer Prevention
Broccoli is usually mentioned as having cancer prevention properties. The vegetable has glucosinolates that decompose into bioactive waste products such as indole-3-carbinol and sulforaphane. These byproducts were shown to:

Antioxidants Help Prevent DNA Mutation: Broccoli’s antioxidants help stop cell mutation which causes cancer.
Slow Tumor Growth: Sulforaphane is known to slow down the growth of tumors in the lab for several cancers, such as breast, prostate and colon.
Toxify Carcinogens: Broccoli contains chemicals that stimulate detoxification enzymes and detoxifies the body before they can get to you.
This remains to be studied, but it is suggested that you consume broccoli regularly as part of an anti-cancer diet for its plethora of antioxidants.

6. Promotes Strong Bones and Joints
Broccoli is bone-healthy thanks to the vitamin K and calcium it contains. Bone mineralisation is required for Vitamin K to avoid fractures. And also, the anti-inflammatory effects of sulforaphane can also help with osteoarthritis, maintaining joint health as we get older.

7. Boosts Immune Health
Broccoli is rich in vitamin C, which assists the immune system by increasing the number of white blood cells necessary to fight infections. Broccoli also contains antioxidants and other phytochemicals that help keep your immune system strong and safeguard against various diseases.

How to Add Broccoli to Your Foods.
Broccoli is very versatile and tastes wonderful with other food. Here are a few tricks to get the most out of its nutrition:

Eat it Raw or Lightly Steam it: Light steaming keeps the majority of nutrients and sulforaphane content and gives you the maximum health benefits.
Blend it in Smoothies: Try adding a few stalks of broccoli to a smoothie to improve the nutrients in the smoothie.
Roast or sauté: Broccoli roasts with a dash of olive oil and has a nice nutty taste that will still have all the goodness.
Use it in Stir-Fries: Broccoli is crisp and good for stir-fries, soups, and salads.
Conclusion
Broccoli is a nutrient-rich powerhouse veggie that will help you in just about every way. You can have broccoli, and get healthier heart health, immune system, and fighting off the chronic diseases. Aim to eat broccoli 2-3 times per week to experience its full health effects.

References
Liu, R. H. (2013). Fruits and vegetables are good for health due to the additive and synergistic phytochemicals. The American Journal of Clinical Nutrition, 78(suppl), 517S–520S.
Wu, X., Beecher, G. R., Holden, J M., Haytowitz, D B., Gebhardt, S E., & Prior, R L (2004). Antioxidant activity of ordinary foods in the US (lipophilic and hydrophilic). Journal of Agricultural and Food Chemistry, 52(12), 4026–4037.
Singh, J., Upadhyay, A K., Prasad, K., Bahadur, A. & Rai, M. (2007). Differentialities in carotenes, vitamin C, E and phenolics of Brassica vegetables. Journal of Food Composition and Analysis, 20(2), 106–112.
Higdon, J. V., & Delage, B. (2007). Cruciferous vegetables and human cancer risk: epidemiology and mechanism. Pharmacological Research, 55(3), 224–236.
You might get so much more than broccoli – not just heart and bone health, but also possibly cancer prevention. Why not give this all-purpose veggie a try next time you cook something? Your body will thank you.