Top 11 Health Benefits Of Broccoli
Over the
past decades, broccoli consumption has taken on a noticeable upward trend, as
more and more people discover the latent nutritional benefits of this
vegetable.
Broccoli is
a member of the cruciferous vegetable family, being closely related to the
cabbage we know today. Broccoli belongs to the species Brassica oleracea,
resembling the cauliflower- another cultivated group belonging to the same
species.
Broccoli is
grown in many parts of the world, including Asia, North America and Europe. Though
much of this can be traced to migration from the Mediterranean region- its most
likely point of origin.
Here are the
top 11 Health benefits of this cruciferous veggie.
1) Cancer Prevention
The largest
amount of research done on broccoli has been in its ability to prevent cancer
from developing. Cancer has certain positive links, which have been identified
as increasing the risk.
These
include oxidation, inflammation and toxins in the body. Broccoli is unique in
the sense that it can address all these targets, comprehensively reducing the
risk of cancer development.
2) Improves Libido
Broccoli is well known in bodybuilding circles
for its ability to inhibit estrogen production, and promote excess estrogen
removal by the body. This is mainly thanks to two compounds, di-indolylmethane,
and indole-3-carbinol, which have anti-aromatase actions and breaks down potent
estrogen into weaker forms.
This helps
to build muscle more efficiently, and also enhances sex drive as a pleasant
bonus.
3) Boost Immune System
While the presence of vitamin C, vitamin A and
vitamin E are well established to boost immunity, broccoli also contains a
unique compound named glucoraphanin, which is converted into an antibiotic in
the body. This can inhibit the growth of harmful bacteria which may cause
illness, boosting the ability of the white blood cells to destroy these foreign
bodies.
4) Detoxification
Toxins are implicated in a range of adverse
health conditions, including arthritis, cancer and even skin conditions.
Luckily, broccoli contains many detoxification boosters, such as vitamin C,
polyphenols, and Sulfur, which is involved in phase-specific detoxification.
Broccoli consumption can also promote breakdown of toxins into less harmful
metabolites, which are water soluble and easily excreted in urine.
5) Promotes Healthy Pregnancy
Pregnancy is a period of time that has high
nutritional requirements, since you are responsible for the healthy growth of a
new being. As such, certain nutritional intakes need to be increased, such as
folate and calcium.
Calcium is
essential for the formation of fetal bones, and must come from somewhere. If
adequate consumption is not met, the fetus takes it from your circulation,
compromising your bone health in the process.
Folate is essential for
prevention of neural tube defects, deformities and also assisting with healthy
brain development. Folic acid supplements are often used, but folate is a
superior source of this nutrient.
6) Improve Respiratory Health
Asthmatics experience troublesome inflammation
of the airways, triggered by things as trivial as allergies. While citrus
fruits have been known to be helpful, broccoli consumption may also help as it
exerts a hypo-allergenic effect on other stimuli, as well as working to reduce
inflammation. Thus, the triggers are suppressed, and the resulting inflammation
is better controlled. A very effective two in one punch.
7) Broccoli Promotes Bone Health
Bone is a living tissue that requires
nutrition for optimal health and function. The most important and well known of
these nutrients is calcium, which broccoli contains in modest amounts.
Broccoli
also contains magnesium and zinc, which play a role in proper mineralization of
bone tissue as well. Last but not least, is the generous amount of Vitamin K, which
can be considered as the determining factor in proper bone mineralization.
8) Cholesterol Reduction
Broccoli can help to lower blood cholesterol
levels by increasing excretion of bile acids. Cholesterol is necessary for the
production of bile acids, but usually bile acids are reconverted into
cholesterol when the requirement for it is over.
However, compounds in broccoli bind to bile
acids and promote their excretion, preventing the re-conversion into
cholesterol. As a result, new cholesterol must be used every time bile acids
need to be produced, reducing blood levels in the process. This is an effective
natural way to help manage high cholesterol levels.
9) Good For The Eyes
Broccoli, like many other cruciferous veggies,
contains abundant amounts of the carotenoid anti-oxidants, lutein and
zeaxanthin. These carotenoid anti-oxidants help preserve eye function by
slowing down age related macular degeneration, suppressing cataract
development, and keeping healthy vision intact for years to come. The other anti-oxidant
vitamins, such as Vitamin C also play a role in maintaining the health of the
optic nerve.
10) Broccoli Treats Constipation
Broccoli contains a high amount of fiber,
which helps to keep food and waste moving through the digestive tract. This
fiber, especially helps in the colon, where it adds bulk and stimulates the
desire to poop. This also minimizes the time waste spends in contact with the
healthy cells, reducing the likelihood of cancerous changes occurring. A single
cup of broccoli supplies almost 10% of your recommended daily intake of fiber.
11) Control Blood Pressure
Broccoli can help keep blood pressure in a
normal range via multiple mechanisms, such as helping reduce cholesterol, but
also by keeping blood vessels in top shape.
For example,
the presence of potassium assists in dilation of blood vessels, helping blood
flow and reducing vascular tension. In addition, potassium is needed to
regulate sodium and water balance, ensuring that blood volume does not increase
too much as a result of sodium water retention properties.
Complete article on Blood pressure
Broccoli Safeguard Your Stomach?
The stomach is an extremely hardy organ, as it
is exposed daily to the strong irritant hydrochloric acid. This acid is
essential for digestion of food, but can be a painful stimulus if ulceration of
the stomach occurs.
This usually happens when bacterial overgrowth
of Pylori compromises the mucus cell walls, causing open sores to manifest.
Isothiocyanates compounds found in broccoli, help to reinforce the mucus cell
wall of our stomach and prevent Pylori for adhering to these surfaces.
Can Reduce Progression Of Arthritis?
Various
forms of arthritis are chronic inflammatory diseases that are difficult to
manage. There is much more involved than mere friction at joints, and luckily
broccoli was found to have potential here as well.
Broccoli
consumption was found to be associated with inhibition of a key enzyme that
signals cartilage degeneration, which in effect can shut down the inflammatory
cascade. Subsequently, pain is also managed via this mechanism.
