Two of the main carotenoids in broccoli, lutein and zeaxanthin, are associated with a decreased risk of age-related macular degeneration, an eye disease that can impair vision ( 38).Īdditionally, vitamin A deficiency may cause night blindness, which can be reversed with improved vitamin A status ( 39).īroccoli contains beta carotene, which your body converts into vitamin A. However, research in humans is needed ( 3). This could potentially help reduce the risk of heart disease ( 37).Īccording to one 2008 study, steamed broccoli may be more effective at binding bile acid, which could theoretically lead to lower cholesterol levels. This results in the synthesis of new bile acids from cholesterol, reducing total levels of this marker in your body. Bile acids are formed in your liver, stored in your gallbladder, and released into your digestive system whenever you eat fat ( 34, 35).Īfterward, the bile acids are reabsorbed into your bloodstream and used again.Īccording to some older research, substances in broccoli bind with bile acids in your gut, increasing their excretion and preventing them from being reused ( 36). Lower cholesterol levelsĬholesterol has many important functions in your body.įor example, it is a key factor in the formation of bile acids, which help you digest fat. Though broccoli supplements are also available, they may not contribute an equivalent amount of isothiocyanates and thus may not offer the same health benefits as eating whole, fresh broccoli. Sulforaphane occurs at 10–100 times higher amounts in young broccoli sprouts than in full-grown heads of this vegetable, according to some older research ( 33). Sulforaphane, the main isothiocyanate in broccoli, acts against the formation of cancer at the molecular level by reducing oxidative stress ( 31, 32). Studies suggest that isothiocyanates reduce oxidative stress, decrease inflammation, and combat the development and growth of cancer ( 28, 29, 30). Observational studies suggest that the consumption of cruciferous vegetables, including broccoli, is linked to a reduced risk of many cancers, including lung, colorectal, breast, prostate, pancreatic, and stomach cancers ( 22, 23, 24, 25, 26, 27).Ī unique family of plant compounds called isothiocyanates sets cruciferous vegetables apart from other veggies. Cancer preventionĬancer is characterized by the rapid growth of abnormal cells and is often linked to oxidative stress ( 21).īroccoli is loaded with compounds that are believed to protect against cancer. These bioactive compounds may have numerous health benefits. SUMMARYīroccoli is high in many vitamins and minerals, including folate, potassium, manganese, and vitamins C and K1.Ĭruciferous vegetables like broccoli provide sulfur-containing compounds that are responsible for their often pungent taste ( 20). Iron: This mineral has many important functions in your body, such as the transport of oxygen in red blood cells.īroccoli also contains numerous other vitamins and minerals in smaller amounts.Manganese: This trace element is found in high amounts in whole grains, legumes, fruits, and vegetables.Potassium: In addition to being an essential mineral, potassium is beneficial for blood pressure control and heart disease prevention.Folate (vitamin B9): Particularly important for pregnant people, folate is needed for normal tissue growth and cell function.Vitamin K1: Broccoli contains high amounts of vitamin K1, which is important for blood clotting and may promote bone health.Vitamin C: This micronutrient doubles as an antioxidant and is important for immune function and skin health.SUMMARYīroccoli is low in digestible carbs but provides a decent amount of fiber, which promotes gut health and may reduce your risk of various diseases.īroccoli contains a variety of vitamins and minerals, including ( 4, 7, 8, 9, 10, 11, 12): It can promote gut health, help reduce the risk of various diseases, and aid weight loss ( 5).Įach cup (90 g) of raw broccoli provides 2.2 g of fiber, which is about 8% of the DV ( 4, 6). Fiberįiber is an important part of a healthy diet. However, the total carb content is very low, with only 3.4 grams of digestible carbs - or total carbs minus fiber - per cup (90 g) ( 4). The sugars are fructose, glucose, and sucrose, with small amounts of lactose and maltose ( 4). Carbsīroccoli’s carbs mainly consist of fiber and sugars. The nutrition facts for 1 cup (90 g) of raw broccoli are ( 4):Įach serving also contains a small amount of potassium, magnesium, iron, and calcium. Raw broccoli contains almost 90% water, 7% carbs, 3% protein, and almost no fat.īroccoli is very low in calories, providing only 35 calories per cup, or 90 grams (g).
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