34 Major Benefits of Broccoli
Broccoli is an edible green vegetable that belongs to the cabbage family and is mainly grown for its flowering head. Some common varieties of broccoli are- Calabrese Broccoli, Sprouting Broccoli, and Purple Broccoli.
Being an excellent source of several nutrients like vitamins, minerals, antioxidants, phytonutrients, polyphenols, and dietary fibers, etc, broccoli provides several health and beauty benefits. We will learn more about these benefits shortly.
Health Benefits of Broccoli
Following are the major health benefits of broccoli.
(1) Reduces The Risk Of Several Types Of Cancers
Vitamin C, vitamin A and other antioxidantal compounds like phytonutrients and polyphenols, etc in the broccoli protects our cells and tissues from the oxidative stress caused by the free radicals, and thus minimizes the risk of several cancers like prostate cancer, colon cancer, abdominal cancer, intestinal cancer, etc.
As per National Cancer Institute, a sulfurous compound called “Glucosinolates” in broccoli break down to form biologically active compounds like Indole-3 Carbinol that inhibits the growth of cancer cells.
Additionally, Sulforaphane, a naturally occurring sulfur in broccoli supports apoptosis (programmed cell death) in cancer cells and supports normal cell functions and division.
Eating 3 servings of broccoli per week may reduce cancer risk by 60 percent.
(2) Aids In Removing Toxins From Our System
The detoxifying properties of the dietary fibers in broccoli eliminates toxins, pollutants, impurities, and other unwanted substances from our system, and thus prevents these toxins from causing havoc to our health.
They also reduce the burden of detoxification from our vital organs like the liver and kidneys to some extent and allows them to concentrate on other functions they need to perform.
Antioxidants like vitamin C and vitamin A protect the liver and kidneys from free radical damage and thus improve their functionality of getting rid of toxins, pollutants, and unwanted substances from the body.
Additionally, glucoraphanin, gluconasturtiin, and glucobrassicin, etc in the broccoli also contribute to detoxification in our body.
The detoxification network enzymes induced by the sulforaphane compound in broccoli protect the aerobic cells from damage.
As per an 8-week study, individuals who consume broccoli sprout tea had a higher level of detoxification in comparison to another group that didn’t consume broccoli sprouts.
Broccoli also decreases benzene and acrolein levels in the blood sample. Both these compounds are toxic products of chemical combustion found in highly polluted areas.
(3) Strengthens Our Bones And Teeth
Calcium, a vital mineral present in the broccoli strengthens our bones and teeth, and thus reduces the risk of osteoporosis.
Osteoporosis is a bone disorder in which our bones become weak and fragile and are prone to damage and fracture.
Other nutrients like vitamin K, potassium, and magnesium also contribute to bone health as they improve bone density.
These minerals play a significant role in making our bones and teeth stronger, and aids in maintaining bone mineral density.
Eating a single cup of broccoli provides 270 percent of the daily requirement of vitamin K.
(4) Helps In Regulating Blood Pressure
Potassium, a natural vasodilator present in the broccoli relaxes our blood vessels, improves blood circulation, and thus provides relief from hypertension or high blood pressure.
Hypertension or high blood pressure is a silent killer that affects millions of people around the world and is a leading cause of various cardiovascular problems like heart attack, heart stroke, and coronary artery disease.
Chromium present in the broccoli enhances the functioning of insulin and also regulates blood pressure levels.
Dietary fibers and Omega-3 fatty acids in the broccoli also aid in regulating blood pressure.
(5) Manages Cholesterol Level
Broccoli is beneficial for managing our cholesterol levels.
The dietary fibers in the broccoli reduce the level of bad LDL cholesterol and thus minimize the risk of atherosclerosis.
Atherosclerosis is a condition that causes hardening and narrowing of the arteries due to the accumulation of plaque and fat deposits within the arterial walls and is a leading cause of various cardiovascular problems like heart attack, blockage of arteries heart stroke, and coronary artery disease.
(6) Keeps Our Cardiovascular System Healthy
Broccoli is good for the heart and improves our cardiovascular health due to the abundance of vital nutrients in them.
Antioxidants like vitamin C, vitamin K, vitamin A and other relevant compounds in the broccoli protect our cardiovascular system from free radical damage.
The anti-inflammatory properties of vitamin C protect our cardiovascular system from inflammation.
The vasodilating properties of the “Potassium” relax blood vessels, improves blood circulation, and thus provides relief from hypertension, a leading cause of various cardiovascular problems.
Sulforaphane present in the broccoli is also effective against hypertension.
Additionally, the dietary fibers in broccoli reduce LDL cholesterol and thus minimizes the risk of atherosclerosis, a condition that leads to hardening and narrowing of the arteries and is a leading cause of cardiovascular issues.
(7) Keeps Our Digestive System Healthy
The laxative properties of the dietary fibers in broccoli improves bowel movement and ensures smooth elimination of stool from the system. This relieves constipation and other gastrointestinal problems like abdominal pain, irritable bowel syndrome, gas, bloating and flatulence, etc.
Vitamin C and other relevant antioxidantal compounds like phytonutrients and polyphenols in broccoli protect our digestive system from free radical damage and minimizes the risk of colon cancer, abdominal cancer, pancreatic cancer, stomach cancer, and intestinal cancer, etc.
The anti-inflammatory properties of vitamin C protect the digestive system from inflammation, and further improve digestive health.
Additionally, consuming broccoli produces Indolocarbazole(ICZ) that activates aryl hydrocarbon receptor(AHR) which improves the function of the gut barrier and treats issues like leaky guts.
A leaky gut is a condition in which the intestinal barrier gets compromised by the attack of toxins and microbes.
(8) Enhances Liver Health
The presence of a wide variety of essential nutrients in broccoli improves our liver health.
The liver is a vital organ that eliminates toxins, pollutants, and other unwanted substances from our system, and also performs other functions like processing nutrition, cholesterol production, synthesis of protein, production of bile, blood sugar regulation, etc.
Vitamin C, an antioxidantal and anti-inflammatory compound present in the broccoli protects our liver from free radical damage, and also reduces liver inflammation.
The detoxifying properties of the dietary fibers eliminate toxins from the system, and thus reduces the burden of detoxification from vital organs like the liver and kidneys, and allows them to focus on their other functions.
Broccoli sprouts improve overall liver health and also minimizes the risk of liver cancer as they enhance the detoxification enzymes in our system.
Broccoli also reduces the risk of fatty liver disease.
(9) Aids In Curing Various Allergies
Broccoli is beneficial against several allergies as they contain quercetin and kaempferol that reduces the effect of particulate pollution (pollutants) on allergic disease and asthma. Quercetin is a major ingredient in most anti-allergic drugs.
Broccoli increases the level of protein that generates antioxidants in the basal cells and helps in curing allergies.
Antioxidants like vitamin C and other relevant compounds in broccoli strengthens our immune system and increases its efficiency to deal with allergen and helps in getting relief from allergies.
(10) Good For Weight Loss
The low caloric value of broccoli makes it beneficial for promoting weight loss.
Eating 100 grams of broccoli provides 34 calories of energy which means one can enjoy it in moderation without worrying about the excessive calorie load.
Dietary fibers in the broccoli provide satiety to our stomach, decrease the urge to eat again and again, and thus controls overeating which is a major cause of obesity.
The abundance of water (around 91 percent) in the broccoli also promotes weight loss as it improves metabolism and improves digestion.
(11) Improves Vision Health
Consuming broccoli improves our ocular health.
Vitamin C, vitamin A and other antioxidantal compounds like phytonutrients and polyphenols in the broccoli protects our eyes from free radical damage, and thus minimizes the risk of age-related macular degeneration, cataract, and glaucoma, etc.
Vitamin A in broccoli is an essential nutrient for our eyes as it improves vision, prevents dryness of the eyes, and minimizes the risk of night-blindness.
Lutein and zeaxanthin present in the broccoli also contribute to vision health.
Sulforaphane, a naturally occurring antioxidant present in the broccoli protects our eyes from harmful UV rays of the sun and improves ocular health.
(12) Good For Diabetic Patients
Broccoli has a low glycemic index of 15 which means it releases sugar into the bloodstream at a slow pace, prevents a sudden spike in blood sugar level, and thus helps in managing diabetes.
Dietary fibers in broccoli reduce sugar absorption by the bloodstream and thus regulate our blood sugar level.
Sulforaphane in the broccoli also aids in managing diabetes.
(13) Good For Neurological System
Broccoli is good for our brain and improves our neurological health.
Vitamin C, vitamin A and other relevant antioxidantal compounds like phytonutrients, polyphenols, and flavonoids, etc in broccoli protects our brain cells aka neurons from the free radical damage, and thus minimizes the risk of several neurodegenerative diseases like Parkinson’s disease, Alzheimer’s disease, dementia, and amnesia, etc.
Compounds called Sulforaphane in broccoli improve spatial memory after a traumatic injury.
Other nutrients like vitamin K, choline, vitamin B complex, and magnesium, etc also contribute to better neural health as they provide cognitive benefits like a sharper memory, improved focus, better focus, reduced mental confusion, etc.
(14) Improves Metabolism
Metabolism plays an important role in keeping us healthy as it determines the rate at which we burn calories while doing various activities and as well as rest.
Poor metabolism may reduce our body’s ability to digest and process food efficiently, leading to poor absorption of nutrients.
Detoxifying compounds like vitamin C and dietary fibers in the broccoli eliminates toxins, pollutants, and other impurities from our system, and thus improves the efficiency of our digestive system to digest and process food.
Broccoli also protects our liver and kidneys from free radical damage, and thus improves their functionality. It reduces the detoxification burden from the liver, improves liver health, and thus helps in the synthesis of protein, fat, and carbohydrates.
The laxative properties of the dietary fibers relieve constipation, improves our digestive health, and boost our metabolism.
(15) Strengthens Immune System
Broccoli strengthens our immune system as it contains antioxidants like vitamin C, vitamin A, vitamin K and other relevant compounds like phytonutrients and polyphenols, etc that protect our immune cells aka white blood cells from free radical damage.
Our Immune system is the defense mechanism of our body that contributes to the prevention and treatment of various microbial infections, injuries, and diseases.
With stronger immunity, we are less likely to develop a cough, cold, fever, and flu, etc.
Vitamin C enhances the production of white blood cells and further improves our immune health.
Additionally, other antioxidants like sulforaphane and glutathione present in the broccoli slow down the rate at which immune cells decline with age, and thus boost our immunity.
Other nutrients like potassium, iron, vitamin B complex, and magnesium, etc also play a significant role in strengthening immunity.
(16) Beneficial During Pregnancy
During pregnancy, a woman needs to ensure that she enjoys a healthy balanced diet full of essential nutrients as what she consumes determines her health and as well as the health and wellness of the fetus developing in her womb.
The rich nutritious profile of broccoli makes it a superfood to be consumed during pregnancy.
Vitamin C and other antioxidantal compounds in the broccoli protect the uterus and the fetus from free radical damage.
The folic acid or the folate in broccoli enhances brain development in the fetus and minimizes the risk of spina bifida and neural tube defects. As per a Canadian study, broccoli sprouts also protect the newborn from brain injuries.
Dietary fibers in broccoli regulate blood sugar levels and minimize the risk of gestational diabetes during pregnancy.
Other nutrients like selenium, zinc, iron, vitamin B complex, vitamin K, potassium and magnesium, etc. also play a significant role in maintaining a healthy pregnancy.
(17) Improves Sexual Health Of Men
The folate and vitamin A present in the broccoli improves men’s sexual health.
As per a Spanish study, folate enhances semen production, which leads to stronger orgasms and improved fertility.
Vitamin A present in the broccoli enhances sperm count, and also protects the sperm cells from free radical damage.
(18) Balances PH Level Of Body
The alkaline nature of the broccoli helps in balancing the pH level of the body.
Balancing the pH level of our body is important for our optimal health as both too much acid or too little acid in the blood is bad for our health.
A high level of acids in the blood gives rise to metabolic acidosis, buildups ketones affect respiration and give rise to problems like vomiting, fatigue, breathing complications, weakness, and confusion, etc.
The lower level of acids in the blood gives rise to alkalosis, increases carbon dioxide in the blood, and gives rise to symptoms like irritability, muscular twitching, or cramps.
(19) Reduces The Risk Of Amyotrophic Lateral Sclerosis ( Lou Gehrig’s Disease)
Omega-3 fatty acids in the broccoli reduce and delays the onset of Amyotrophic Lateral Sclerosis, a motor neuron disease that causes the death of neurons that controls the death of voluntary muscles.
(20) Helps In Treating Anemia
Broccoli is also a good source of copper, an essential mineral that increases the production of red blood cells.
Broccoli is beneficial for the prevention and treatment of iron-induced anemia, a blood disorder caused by the deficiency of iron in the body, and gives rise to symptoms like general fatigue, weakness, shortness of breath, dizziness irregular heartbeat, etc.
Iron present in the broccoli enhances the production of red blood cells that carries oxygenated blood to cells and tissues of the body and provides nourishment to them to perform at an optimal level.
It minimizes the risk of anemia and also helps in the treatment of the same.
Copper, an essential mineral present in the broccoli enhances the production of red blood cells in the body and is thus beneficial against anemia.
Beauty Benefits Of Broccoli For Skin
Following are the major beauty benefits of broccoli for the skin.
(1) Keeps Premature Ageing At Bay
Vitamin C, vitamin A and other antioxidantal compounds like phytonutrients and polyphenols, etc in the broccoli protects our skin cells and tissues from free radical damage and keep various signs of premature aging like fine lines, wrinkles, age spots, dark spots, and skin blemishes, etc
Vitamin C enhances the production of collagen that maintains skin elasticity and reduces skin wrinkles. It forms an essential part of the connective tissues like joints, tendons, bones, cartilages, and teeth, etc.
Other nutrients like vitamins and minerals etc also play a significant role in maintaining skin health.
(2) Promotes Skin Health
Broccoli promotes skin health due to the abundance of vital nutrients and essential compounds in them.
Vitamin C and other antioxidantal compounds like phytonutrients and polyphenols in it protects our skin cells from free radical damage, and keep various signs of premature aging at bay.
Dietary fibers in the broccoli help with skin detoxification and reduce the risk of skin disorders like acne and pimples.
Other nutrients like iron, potassium, zinc, and selenium, etc also contribute to skin health.
(3) Provides Nourishment To Our Skin
The rich nutritious profile of broccoli improves our skin health and provides proper nourishment to our skin.
When our skin is well nourished, we are less likely to develop skin problems like eczema, psoriasis, etc.
Broccoli also protects our skin from free radical damage as they contain vitamin C, vitamin A, and other antioxidantal compounds.
It helps in bringing out the natural glow of the skin and makes our skin soft, supple, and radiant.
(4) Helps In Treating Acne
Broccoli helps in the prevention and treatment of skin problems like acne and pimples.
Acne is a common skin problem that affects millions of people around the world and is mainly caused by the accumulation of toxins, pollutants, impurities, and other unwanted substances in our skin pores.
The detoxifying properties of the dietary fibers in broccoli eliminates toxins, pollutants, impurities, and other unwanted substances from our system.
When there are fewer toxins in our system, they are less likely to accumulate in the skin pores, and this minimizes the risk of acne and pimples.
Dietary fibers also regulate the secretion of excess oil from skin glands and prevent acne from worsening.
Other nutrients like zinc, selenium, iron, and magnesium, etc also contribute to skin health, and thus reduces the risk of acne.
(5) Boosts Collagen Production
Vitamin C, an antioxidantal compound present in the broccoli enhances the production of collagen in our system.
Collagen is an essential amino acid that maintains skin elasticity and is mainly found in the connective tissues like joints, tendons, bones, and cartilage, etc.
They provide shape and elasticity to the skin and reduces skin sagging and wrinkles. It makes our skin soft and supple.
(6) Protects Our Skin From UV Rays
Prolonged exposure to harmful UV rays of the sun can damage our skin and give rise to problems like wrinkles, leathery skin, liver spots, actinic keratosis, solar keratosis, and premature aging.
Vitamin C, vitamin A and other antioxidantal compounds like phytonutrients and polyphenols in the broccoli protect our skin cells from harmful UV rays of the sun and also minimizes the risk of skin cancer.
(7) Helps In Skin Detoxification
Broccoli is a natural skin detoxifier that eliminates toxins, pollutants, impurities, and other unwanted substances from the body due to the presence of detoxifying compounds like dietary fibers, glucoraphanin, gluconasturtiin, and glucobrassicin in them.
The detoxifying properties of broccoli improve our skin health, minimizes the risk of acne and pimples, and make our skin soft, supple, and radiant.
Antioxidantal compounds like vitamin C, phytonutrients and polyphenols, etc also helps in skin detoxification.
(8) Heals Skin Blemishes
Vitamin C, vitamin E, and other antioxidantal compounds present in the broccoli protect our skin cells from free radical damage and diminishes skin blemishes like acne, scars, pimples, other marks on the skin, and thus make our skin flawless.
Vitamin E improves skin elasticity and minimizes signs of premature aging like fine lines and wrinkles etc.
Vitamin C enhances collagen production and thus maintains skin elasticity. It helps in keeping skin sagging and wrinkles at bay.
(9) Improves Skin Radiance
The abundance of nutrients like vitamins, minerals, antioxidants, and other relevant compounds in the broccoli helps in bringing out the natural glow of the skin.
Antioxidants protect our skin from free radical damage and minimize signs of premature aging.
Dietary fibers help with skin detoxification and keep skin problems like acne, pimples, and eczema at bay.
It also contains a lot of water to keep our skin well moisturized and hydrated.
Nutrients in the broccoli provide nourishment to our skin, improves skin health, and thus make our skin soft, supple, and radiant.
Vitamin E improves skin radiance and provides a natural glow to the skin.
(10) Make Our Nails Stronger
Cysteine, an amino acid present in the broccoli utilizes the protein consumed by us and thus strengthens our nails and makes them less prone to damage.
Additionally, other nutrients like vitamins, minerals, and antioxidants, etc also play a significant role in improving nail health.
Beauty Benefits Of Broccoli For Hair
(1) Promotes Hair Growth
Consuming broccoli promotes hair growth due to the abundance of essential nutrients in them.
Vitamin C, vitamin A and other antioxidantal compounds like phytonutrients and polyphenols in the broccoli protect our scalp and hair follicles from free radical damage.
Potassium in the broccoli improves blood circulation in the scalp ensures proper nourishment to our hair follicles and scalp.
When our hair follicles and scalp are well-nourished, they become strong and healthy and are less prone to damage.
Nutrients in broccoli also enhance the growth of new hair follicles.
Other nutrients like zinc, iron, copper, vitamin E, and selenium, etc also contribute to scalp health and promote hair growth.
(2) Make Our Hair Strong And Lustrous
Vitamin C, vitamin E, and other antioxidantal compounds like phytonutrients and polyphenols in the broccoli protect our hair follicles and scalp from free radical damage, and thus minimizes premature greying of hair, split ends, hair fall, etc.
Vitamin E is an essential nutrient for our hair follicles as they make them strong and lustrous.
Nutrients in the broccoli keep our hair well moisturized and prevent them from becoming dry and flaky.
It is a wonderful hair conditioner that nourishes and moisturizes our hair and makes them strong and shiny.
For this, thoroughly mix two tablespoons of broccoli powder in some rose water to form a fine spreadable paste.
Apply this paste over the scalp and hair in such a way that both scalp and hair are completely covered in the paste.
Let it air dry for an hour, and then rinse off with water.
(3) Helps In Treating Scalp Acne
Acne is a common skin problem that affects millions of people around the world and is mainly caused by the accumulation of toxins, pollutants, impurities, and other unwanted substances within the skin pores.
It can also breakout on the scalp, and is known as scalp acne.
The detoxifying properties of the dietary fibers eliminate toxins, pollutants, and other impurities from our system.
When there are fewer toxins in our system, they don’t accumulate in our skin pores, and thus minimizes the risk of acne and scalp acne.
Dietary fibers also control the secretion of excess oil from the scalp and prevent the scalp acne from worsening.
Antioxidants like vitamin C in broccoli also contribute to skin detoxification.
The abundance of water in the broccoli also plays a major role in improving skin health and minimizes skin problems like scalp acne, acne, and pimples, etc.
(4) Reduces The Risk Of Hairfall
Broccoli reduces the risk of hair fall as it contains antioxidants like vitamin C, vitamin E, and other antioxidantal compounds like phytonutrients and polyphenols that protect our hair follicles and scalp from free radical damage, and thus minimizes hair problems like premature greying of hair, hair fall, hair loss, dryness of hair and split ends, etc.
Other nutrients like iron, zinc, selenium, potassium and vitamin B complex, etc also contribute to scalp health.
Iron and potassium in the broccoli promote blood circulation in the scalp and ensures proper nourishment to our hair follicles and scalp.
When our hair follicles and scalp are well-nourished, they become strong and healthy and are less prone to damage and breakage. This reduces hair fall risk.
Disclaimer
The information contained in the post is for general purposes only and shouldn’t be considered as medical advice or as an alternative to medical advice. Although I’ve tried my best to keep the information contained in this post as accurate and updated as possible, I make no guarantee of the accurateness of the same.
P.S- Consider sharing this post, if you find it useful and/or interesting.
