Health benefits of broccoli


Broccoli is a green vegetable from the cabbage family plants. Broccoli comes from Italy and is known since the sixth century. Until now, the broccoli is famous as the most healthy food source because it contains a wide variety of nutrients including source content that can only be obtained from plants that  phytonutrients  which have many health benefits for the body.

What nutrients are contained in broccoli?

Broccoli is rich in various nutrients, especially vitamins and minerals. Every 156 grams of broccoli or every one cup servings of broccoli can meet various needs of the types of nutrients, among them:
  • Vitamins  - Meets the adequacy of vitamin C and K as a whole (100%), approximately 42% of folate requirements, vitamin B5, A, B2, B6, E and choline approximately 13-19%, as well as vitamins B1 and B3 approximately 5-8% of the daily needs.
  • Mineral  - needs about 53% chromium, phosphorus and about 15% manganese, potassium and copper around 11 -13%, as well as magnesium, zinc, iron, calcium and selenium about 5-8% of daily needs.
  • Macro-nutrients -  to meet the needs of about 21% fiber, 7% protein and omega-3 as much as 8% of the daily requirement.
Broccoli also contains other nutrients in the amount of content and varied needs such as sulfur, beta-carotene, anti-oxidants, as well as various fito-nutrients.

Broccoli benefits to human health

  1. Sources of anti-cancer foods -  Consumption of 1-2 cups of broccoli per day can improve various physical defects caused by cancer. Various content of broccoli that can act as an anti-cancer agent is a wide range of fito-nutrients, vitamins C, A, and E and minerals such as potassium and selenium. The content of these nutrients may act as an antioxidant and helps in the metabolism of oxygen and prevents inflammation at the cellular level which is the initial phase of the development of cancer.
  • Detoxify the body -  vitamin C is high and sulfur in broccoli helps reduce toxins in the blood that cause itching, rash, gout, arthritis, and rheumatism.
  • Improves skin health -  vitamin C, vitamin B complex and vitamin E helps in replacing the damaged skin tissue, while vitamin A and C and folate serves as a skin lightening. Broccoli also has a variety of fito-nutrients that prevent skin damage due to sun exposure.
  • Maintaining the health of the digestive tract -  fiber content in broccoli helps prevent and treat constipation, besides magnesium and vitamin content in a variety of broccoli reduces gastric acidity so that it can improve the function of the absorption of nutrients and prevent inflammation in the gastrointestinal tract.
  • Maintaining healthy eyes -  the content of beta-carotene, vitamins A, B, C and E and phosphorus prevent cell damage eyes and cataracts as well as assist in repairing damage to the eye due to radiation.
  • Endurance -  vitamin C and various minerals and fito-nutrients of broccoli helps build the body's immunity and prevent infections.
  • Bone health -  calcium content along with minerals in broccoli is more easily absorbed by the body and is very beneficial for bone growth in children and individuals who are prone to osteoporosis.
  • Pregnancy - broccoli contains a variety of nutrients needed to meet the nutritional needs of pregnant women, especially folic acid which prevents defects in newborns.
  • Healthy blood vessels -  the mineral content of broccoli helps facilitate blood flow so as to prevent high blood pressure, in addition to a variety of nutrient content in broccoli also helps insulin to balance blood sugar levels. Various vitamin B also helps to lower the risk of atherosclerosis by preventing the production of excess homocysteine in the blood vessels.
  • Preventing anemia -  the consumption of broccoli routinely assist the adequacy of iron and omega-3 in preventing anemia. Besides copper content (copper) helps function of iron in the red blood cell production.

But, beware of side effects of broccoli

In general, broccoli contains safe to eat for most, but can cause disruption in a person's specific condition. Excessive consumption of broccoli can cause some side effects such as allergies that occur in individuals with sensitive thyroid gland. Some medication to thin the blood in patients with stroke may also react with the consumption of broccoli so that treatment may be less effective.

How to maintain the nutritional content of broccoli

How the presentation will affect the nutritional intake of broccoli, especially if one wants to get an effect for treating cancer, the content of broccoli should be kept as good as possible. Here are some things to consider to maintain the nutritional content of broccoli:
  • Clean and dip the top of the broccoli in salted water for 30 minutes and rinse again using cold water to make sure broccoli is free from pesticides.
  • Eating broccoli with the best nutrients in the raw state or in the form of salad.
  • Avoid cooking broccoli too deep for too long. Deadline to boil it takes about 20 minutes, using a microwave oven about 3 minutes, while cooking broccoli manner longest sauteing approximately 5 minutes.
  • Cooking broccoli by boiling and using the oven to a high temperature will cause damage to the nutritional content of broccoli.
  • Eat broccoli while fresh, storage in the refrigerator will maintain the freshness of broccoli.

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