What is broccoli good for human health – 13 facts

Broccoli or asparagus cabbage is a vegetable crop with a unique combination of vitamins, antioxidants, macro– and microelements, which determines its beneficial properties for health.

According to scientists, regular intake of broccoli improves the condition of many human body systems, reduces the risk of cancer and normalizes body weight. The effectiveness of the plant has been proven to strengthen immunity and prevent fetal malformations during pregnancy.

13 useful properties

Below are 13 main points about the benefits of broccoli based on evidence.

1. Rich composition

Broccoli is a low–calorie product (about 28 calories per 100 grams) that contains the following nutrients per 100 grams:

Broccoli can be consumed in any form (raw or heat-treated), however, the thermal effect (frying, boiling, stewing, steaming) slightly reduces the content of vitamins and a number of antioxidants.

Proven , steaming has the least negative effect on the content of valuable substances in broccoli.

2. Antioxidant effect

Broccoli contains a lot of antioxidants – special substances that reduce the negative effects of free radicals on all cells of the body.

The most valuable compound is sulforaphane. Proven that this substance is able to lower glucose levels and total cholesterol in the blood, prevent the development of chronic diseases (obesity, type II diabetes mellitus, hypertension, etc.).

According to experts from the USA, the use of broccoli contributes to the prevention of malignant cell degeneration.

Canadian Specialists revealed that the vegetable also contains lutein and zeaxanthin. These antioxidants reduce the risk of age-related macular involution with subsequent vision loss.

3. Suppression of chronic inflammation

Chronic inflammation is a physiological process observed in the tissues of the body and significantly increases the risk of malignant tumors, as well as diseases of the cardiovascular and endocrine systems.

Scientists from Germany discovered that the flavonoids contained in broccoli (kaempferol) have pronounced anti-inflammatory activity. The effect has been studied in both animals and humans.

Italian scientists proved that broccoli reduces the concentration of key markers of inflammation in the blood: interleukins 1 and 6, tumor necrosis factor alpha, C – reactive protein, adiponectin.

4. Protection against cancer

All members of the Cruciferous family (including broccoli) have in their arsenal antioxidants and other compounds that reduce cell damage caused by free radicals or chronic inflammation.

Scientists associate the intake of broccoli with the frequency of malignant cell degeneration of the following organs:

• Mammary glands ;
• Of the prostate gland ;
• Stomach ;
• Of the colon and rectum ;
• Kidneys and calyx-pelvic system ;
• Of the bladder ;
• Of the oral cavity .

5. Lowering blood sugar levels

Broccoli, when consumed systematically, reduces the concentration of glucose in blood plasma.

The positive effect has not been fully studied and is assumed connected with a high content of antioxidants and fiber, which slow down the absorption of sugar from the lumen of the gastrointestinal tract and increase the sensitivity of insulin receptors of peripheral tissues (muscle and fat) to insulin.

A study led by Iranian scientists, showed that eating broccoli for 4 weeks reduces insulin resistance in people with type II diabetes mellitus. As a result, the concentration of sugar in the blood decreases and fewer medications are required.

Employees of Sultan Qaboos University (Oman) discovered that broccoli extract prevents damage to pancreatic cells caused by various causes (exposure to toxic substances, acute pancreatitis). Therefore, the plant can also be used for the prevention of pancreatic diseases and partial restoration of beta cells of the insular apparatus.

6. Improving the health of the cardiovascular system

Broccoli cabbage has a complex effect on the heart and blood vessels, reducing the likelihood of developing the most common diseases. The following effects have been proven:

1. Correction of dyslipidemia. According to the data Iranian scientists, a vegetable reduces the concentration of total cholesterol, as well as its atherogenic ("harmful") fractions (LDL, VLDL, TAG), increases the content of "useful" cholesterol (HDL). As a result, prevention of the formation of atherosclerotic plaques on the walls of arteries and the development of pathologies such as coronary heart disease and myocardial infarction, stroke, chronic cerebral ischemia is ensured.
2. Protection of vascular endothelium. It is known that atherosclerotic plaques are most often formed in places of damage to the inner lining of the vascular bed. Broccoli increases resistance of the endothelium to any mechanical and chemical influences.
3. Protection of the myocardium from ischemia. Against the background of various diseases, such as coronary heart disease and systemic connective tissue pathologies, the heart does not receive enough oxygen and nutrients. This leads to the formation of foci of sclerotic changes and increases the risk of arrhythmias and heart failure (chronic and acute) several times. Broccoli improves blood supply to the myocardium, stimulates the work of cardiomyocytes (the effect has not been fully studied).

7. Improving the functioning of the digestive system

Specialists from Canada claim that eating any foods rich in fiber and antioxidants (such as broccoli) reduces the risk of developing malignant tumors in the intestinal walls, normalizes motor activity and prevents constipation.

In the opinion of specialists from New Zealand, vegetable Improves digestion , normalizing the composition of the intestinal microflora (increases the number of beneficial microorganisms, inhibits the growth and reproduction of pathogenic and opportunistic forms). Adequate microbiocenosis contributes to proper the work of the immune system and the full absorption of nutritious nutrients that come with food.

8. Improving brain function

Some substances in broccoli have a positive effect on brain metabolism and cognitive abilities.

One of the major studies by American scientists demonstrated broccoli's ability to prevent age-related memory decline , attention and thinking.

Broccoli also reduces the volume of brain tissue damage in stroke. There is a lighter course of any traumatic lesions of the central nervous system.

By information experts from China, sulforaphane contained in broccoli increases the rate of regeneration of nervous tissue in case of damage, reduces the impact on the central nervous system of any toxic substances that enter the body.

It is important to note that all studies were conducted on animals, therefore, the effect on humans requires scientific confirmation.

9. Slowing down the aging of the body

The aging process has been the subject of intense scientific debate in recent years. Most experts tend to believe that aging is caused by the effects of free radicals, chronic inflammation and metabolic changes.

Proven Although aging is inevitable, it is directly dependent on diet, which can reduce the risk of developing "age-related" pathologies.

American scientists proved that sulforaphane slows down a number of biochemical reactions that cause aging of the body, and also increases the expression of antioxidant genes.

10. Strengthening the immune system

Broccoli is an extremely rich source of vitamin C, the most important substance, stimulating the immune system .

According to the data employees of the University of Otago (New Zealand) vitamin C performs the following functions:

1. Increasing the resistance of barrier tissues (skin, mucous membranes) to the introduction of any external infectious agents.
2. Activation of the immune system cells. Ascorbic acid is able to accumulate in neutrophils and increase their chemotaxis (the ability to move to a foreign particle) and phagocytic activity (the ability to absorb a foreign agent).
3. Increased differentiation and proliferation of T- and B-link cells.

Consumption of about 100-200 mg of vitamin C per day (100 grams of broccoli contains about 95 mg) leads to a decrease in the incidence of respiratory and systemic infectious diseases.

11. Maintaining dental and oral health

Broccoli is rich in vitamin C and calcium, which reduce the risk of oral diseases.

So, according to the data Japanese experts, antioxidants (kemferol) play an important role in the prevention of periodontitis.

Also marked reduction in the incidence of malignant tumors in the oral cavity with regular consumption of broccoli.

It is important to note that raw broccoli contains components that mechanically remove plaque and whiten tooth enamel.

12. Strengthening bones

Broccoli provides the body with calcium and vitamin K, the main nutrients that support bone mineral density .

Calcium is the main building block of bones.

Vitamin K regulates metabolism in bone tissues reduces the intensity of calcium excretion from the body through the urinary system.

Phosphorus, zinc, vitamins A and C also play an important role in maintaining the health of the musculoskeletal system.

Against the background of broccoli intake, there is a tendency to increase bone mineral density (prevention of osteoporosis) and reduce the risk of developing pathological fractures. These properties are especially important for the elderly and menopausal women.

13. Effectiveness for weight loss

The plant contains large amounts of fiber, the consumption of which is associated with a decrease in body weight.

How claim scientists from the USA, dietary fiber causes a rapid feeling of fullness of the stomach. As a result, the activity of hunger centers is suppressed, a person consumes less food within a few hours after eating fiber, which reduces the total caloric content of the daily diet.

Fiber also normalizes the motor activity of the smooth muscles of the intestine, preventing the processes of fermentation and putrefaction, which slow down metabolism and contribute to the formation of fat deposits.

It is also important to note that broccoli is a low–calorie product with a high water content. Its intake, even in large quantities, cannot adversely affect body weight.

Safety and contraindications

Of course, broccoli has many positive effects. But there are situations when taking a vegetable may not be safe and cause harm.

Side effects include:

1. Allergic reactions. Allergy to broccoli can manifest itself in the presence of sensitization of the body to any representative of the Cruciferous family, however, it occurs extremely rare and is characterized by a light current.
2. Inhibition of thyroid hormone production. It is not recommended to eat broccoli with hypofunction of the thyroid gland, since the vegetable contains substances that prevent the absorption of iodine.
3. Formation of blood clots. The plant contains vitamin K, which increases blood clotting. When taking disaggregants, anticoagulants or thrombolytics, broccoli is contraindicated, as it can nullify the effect of medications and increase the risk of thrombotic and thromboembolic complications.

Broccoli is recommended for inclusion in the diet of pregnant women. It contains a lot of vitamins and minerals necessary for the proper formation of all tissues and organs of the fetus. A special role is given to folic acid, which prevents the appearance of defects in the nervous tube of the unborn child.

Broccoli can even be given to children up to a year old, but only starting from the age of 8 months (from 50 grams per week). An earlier introduction to the diet or a higher dosage may adversely affect the general condition of the baby.

Tips for admission

There are many options for cooking broccoli, but not all of them are suitable to preserve the maximum of useful properties.

It is recommended to give preference to raw vegetables. Any thermal effect (above 70 degrees) leads to a decrease in the concentration of vitamins and antioxidants, but practically does not affect the volume of minerals.

Of all the options, steaming is the most suitable. The middle position is occupied by boiled and stewed broccoli. It is better to abandon frying altogether.

Frozen broccoli also preserves all valuable substances.

If you compare broccoli with cauliflower or Brussels sprouts, then it is broccoli that is considered more useful, since it has the highest content of vitamins (C and group B), minerals. However, these vegetables combine perfectly and there is no reason to choose one thing.

Broccoli sprouts (microgreens) are also extremely useful, since their content of essential nutrients is 10-15% higher.

Recipes of dishes

Below are several recipes that will allow you to cook broccoli tasty and healthy.

1. Broccoli soup

Will require:

• Broccoli – 500 grams;
• Water – 600 ml;
• Carrots – 1 pc.;
• Onion – 1 pc.;
• Processed cheese – 50-100 grams;
• Butter – 1 tbsp.l.;
• Salt, spices, breadcrumbs, cream – to taste.

Recipe:

1. Peel onions and carrots, cut into cubes and fry for 2-3 minutes in butter.
2. Put water on the fire, bring to a boil, put fresh broccoli. Cook the vegetable for 10 minutes over low heat.
3. Add the pre-chopped vegetables and melted cheese to the pan. Cook for about 10 more minutes.
4. Cool the contents and grind in a blender. Add spices, salt, cream, and breadcrumbs (to taste). The mashed soup is ready!

2. Decoction

Ingredients:

• Broccoli – 200 grams;
• Water – 600 ml.

Decoction recipe:

1. Put the cabbage in a saucepan with boiling water.
2. Cook for about 5 minutes. Remove from heat and let cool for 15 minutes. The dish is ready. Cabbage can be used as a side dish for any meat dishes or to make a salad.

3. Juice

For cooking, place the broccoli in a juicer and squeeze out the juice. The maximum recommended daily dose of the final product is 200-300 ml.

Broccoli juice goes well with the juice of carrots, cucumbers, oranges.

4. Cutlets

Ingredients:

• Broccoli – 300 grams;
• Chicken egg – 1 pc.;
• Oat bran – 50 grams;
• Leek – 30 grams;
• Lemon juice – 10 ml;
• Semolina – 20 grams;
• Vegetable oil, salt – to taste.

Method of cooking cutlets:

1. Put the broccoli in a steamer and cook for about 10 minutes.
2. Chop the broccoli in a blender or using a fork (pusher) to a mushy state.
3. Add salt and a chicken egg to the cabbage. Mix thoroughly.
4. Add the oat bran, stir, let the dish stand for about 10 minutes (so that the flakes absorb moisture), then mix again.
5. Finely chop the leeks, add the chopped onion and lemon juice to the mixture. Mix thoroughly, squeeze out excess moisture with your hands.
6. Pour semolina onto a plate. With moistened hands, form small round cutlets, roll in semolina from all sides.
7. Prepare the pan: add a small amount of oil and heat for 2-3 minutes. Lay out the cutlets and fry on each side for 3-4 minutes (until golden brown). The dish is ready.

Conclusion

1. Broccoli is rich in vitamins (K, C, E, folic acid), minerals (potassium, phosphorus) and antioxidants (sulforaphane, kaempferol).
2. The vegetable has a beneficial effect on the health of the cardiovascular, central nervous, endocrine, musculoskeletal and digestive systems.
3. It also helps to reduce body weight, reduces the risk of malignant tumors.
4. The product is recommended for pregnant women in order to prevent fetal developmental defects.