Categories: Vegetables

13 Benefits of broccoli and side effects

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Discover the 13 shocking health benefits of broccoli and side effects.

Perhaps many times you have eaten some broccoli in your meals, but have you ever wondered what are the health benefits of broccoli?

Most likely not, and that you are unaware of the impressive health benefits of broccoli, but in this publication, we are going to give you a guide to some of the most important ones so that you can consider consuming them more regularly from now on.

In case you didn’t know, among the benefits of broccoli, we can mention that this popular vegetable has a wide variety of nutritional and medicinal benefits, including its ability to prevent many types of cancer, optimize the digestive system, reduce cholesterol, and detoxify the body.

It extends the absorption of vitamins and minerals, prevents allergic reactions, protects the skin, prevents birth damage, lowers blood pressure, eliminates inflammation, and improves vision and eye health.

What is broccoli?

This green vegetable, which occasionally has some purple tints, is a close relative of cabbage and cauliflower and belongs to the Cultivar group of Italica of the Brassicaceae family.


The most commonly consumed parts of broccoli are the flowering heads, which are shaped like a tree, coming from a thick, central, edible stem.

Three main varieties are popular in different parts of the world, calabrese broccoli is the most abundant white sprouting broccoli and purple cauliflower are two other varieties of vegetables found in Europe and Mediterranean countries.

Broccoli is very common all over the world, especially in Europe, America, and Australia, but not so much in Africa. It can also be found in some South Asian cuisines such as India, Pakistan, Bangladesh, and Nepal.

Also, one of the peculiarities and health benefits of broccoli is that it can be consumed boiled or raw, but its properties are more enjoyed when it is steamed, or eaten raw with other vegetables in salads because that preserves the nutrients contained in them…

Some ways of cooking this vegetable enhance certain health benefits, such as the increased cholesterol-lowering properties obtained when broccoli has been steamed.

Let’s take a look at some of the nutritional assets contained in broccoli that makes it such an important part of many people’s diets.


Nutrition facts of broccoli

The health benefits of broccoli are derived from the unique composition of nutrients, organic compounds, minerals, and vitamins found in this beautiful vegetable.

These include significant amounts of potassium, selenium, vitamin A, manganese, tryptophan, vitamin C, vitamin K, dietary fiber, folate, vitamin B6, and phosphorus.

In terms of unique organic compounds, broccoli is a rich source of phytonutrients glucosinolates, flavonoids, and various other antioxidant compounds that increase health in a major way.

13 shocking health benefits of broccoli


13 health benefits of broccoli

As we mentioned before, the health benefits of broccoli are varied and can bring many positive things to your body, among the most notable health benefits of broccoli we can mention the following:

1 | Benefits of broccoli for cancer.

Broccoli can be a wonderful natural drug for many types of cancer, including breast cancer, uterine cancer, prostate cancer, and cancers of various internal organs such as the lungs, colon, liver, kidneys, and intestines.


That said, it is particularly beneficial for breast cancer and uterine cancer, as it removes extra estrogens from the body.

This is due to the presence of strong anti-cancer compounds like glucoraphanin, diindolylmethane, beta-carotene, selenium, and other nutrients like vitamin C, vitamin A, and vitamin E, zinc, potassium, and certain amino acids, which are also good anti-cancer agents.

2 | Detoxifies the Body.

The presence of sulfur, vitamin C, and certain amino acids make broccoli a very good detoxifier.

Broccoli helps to remove free radicals and toxins such as uric acid from the body, thereby purifying the blood and keeping toxin-related problems such as itching, rashes, boils, rheumatism, kidney stones, gout, arthritis, diseases of the skin such as eczema and skin tightening.

3 | Benefits of broccoli for Skin

Credit for keeping your skin glowing and youthful goes to antioxidant experts like beta-carotene and vitamin C, as well as other helpers like vitamin B complex, vitamin E (the one that brightens skin and hair while reviving tissues of the skin), vitamin A and K, omega 3 fatty acids (adds glamor), amino acids and folic acid present in broccoli.

All of them help to take good care of your skin and leave it glowing, healthy, and radiant.


4 | Protects from UV rays.

Additionally, glucoraphanin, one of the phytonutrients found in significant amounts in broccoli, has been linked to altering the negative effects of sun exposure, so you may consider going back a bit and starting to eat a lot. of this beneficial vegetable to improve the conditions of your skin.

5 | Benefits of broccoli for stomach

Broccoli is very rich in fiber or forage, the main dietary ingredient that can cure almost all stomach disorders especially dreaded constipation since constipation is the root of almost all stomach disorders.

Fiber increases the volume of food, retains water, and forms healthy bowel movements.

The magnesium and vitamins present in broccoli also heal heartburn, facilitate proper digestion and absorption of nutrients from food, and calm the stomach by reducing inflammation.


6 | Benefits of broccoli for heart

In addition to the antioxidants mentioned above, broccoli is very high in fiber, along with significant levels of beta-carotene, omega-3 fatty acids, and other vitamins that help lower bad cholesterol and keep the heart working properly by regulating blood pressure.

When you steam broccoli, studies have shown that the fiber components combine better with the bile, making it much easier and more efficient to excrete.

Reducing bile has a strong impact on cholesterol levels, thus helping heart health.

Additionally, the potassium found in broccoli is a vasodilator that can increase blood flow and oxygenation to essential organs, relaxing tension and stress on veins and blood vessels.


7 | Benefits of broccoli for eyes

The zeaxanthin, beta-carotene, vitamin A, phosphorus, and other vitamins like the B, C, and E complex found in broccoli are very good for eye health.


These substances protect the eyes against macular degeneration and cataracts, while also repairing the damage caused by radiation.

8 | Amyotrophic lateral sclerosis.

Broccoli is rich in various nutrients such as fatty acids and omega 3.

Recent research suggests that eating a diet rich in omega-3 fatty acids can reduce or delay the onset of amyotrophic lateral sclerosis (ALS), also known as Lou Gehrig’s disease.

9 | Benefits of broccoli for immunity.

The substances responsible for the green and purple color of broccoli are vitamin C, beta-carotene, and other vitamins and minerals, particularly copper, zinc, selenium, and phosphorus.

Some compounds are present in broccoli and they are great immune system boosters that can protect you from numerous infections.

10 | Improves bone health.

Being very rich in calcium (present in 47 mg per 100 grams) and other nutrients such as magnesium, zinc, and phosphorus, eating broccoli can be very beneficial, especially for children, the elderly, pregnant women, or nursing mothers.


That’s because these are the people most prone to osteoporosis, weakening of bones and teeth, and calcium deficiency.

11 | Benefits of broccoli during  pregnancy.

Since it is so nutritious and packed with essential nutrients for pregnant women, such as protein, calcium, vitamins, antioxidants, detoxifiers, iron, phosphorus, and others, it is an ideal component of any diet.

Being rich in fiber, also helps eliminate constipation, which is very common during pregnancy.

Also, the folate content in broccoli ensures that there are no birth defects, such as neural tube defects, which are a major problem for pregnant mothers who have a deficiency of folic acid in their diet.

12 | Regulates blood pressure.

An important mineral, chromium, is found abundantly in broccoli, and it helps in the proper functioning of insulin and regulates blood sugar, therefore blood pressure as well.

Vitamins, which make all of our systems work properly and are found in abundance in broccoli, along with fiber and omega-3 fatty acids, help regulate blood pressure even more, which is why some broccoli in your diet for true heart health protection – Still Doubting the Health Benefits of Broccoli? – What are you waiting to go for them?


13 | Treat anemia.

Anemia is directly related to a lack of iron and certain proteins.

Fortunately, another of the many benefits of broccoli is that it is rich in both and therefore forms an excellent remedy against anemia.

Eating them feels the blood flow powerfully through your body, rich in oxygen to keep your systems running at a high level.

Copper is also found in broccoli, which is another essential mineral in the production of red blood cells, along with iron.

Although this amazing vegetable has an abundance of benefits, there is always room for caution.

In some people, contact with broccoli can cause an allergic rash, as some of the powerful compounds in the vegetable can be irritating to the skin.


Other than that, you need to dedicate yourself to eating broccoli in moderation, according to your specialist’s guidelines, so you can start enjoying broccoli right away.

Some questions about broccoli

-Is broccoli healthy?

Yes, broccoli is very good for people, even a single serving of less than 100g gives you more vitamin C than you need in a day, about 11% of your daily vitamin A, as well as iron and calcium.

It is also a great source of dietary fiber, and it is very low in calories.

-Where does broccoli come from?

Broccoli originates from Italy, as you might guess from the sound of its name; the word “broccoli” comes from an Italian word that means “to sprout.”

Historically, the vegetable was introduced to the United States by Italian immigrants, arriving in England from Belgium during the 18th century.

-How does broccoli grow?

You can grow broccoli from the seeds; grows best in cool weather, and in slightly alkaline soil.


You can regulate the temperature and alkalinity (for example, by adding a planting mix or substance like limestone) to optimize the growing conditions of your broccoli.

-How do you cook broccoli?

There are many ways to cook broccoli; After being cut into smaller florets, it can be steamed (either in a microwave or on the stovetop), baked, or simmered with ginger, garlic, and other veggies.

Broccoli also pairs well with lemon or lime, basil, and curry powder, and can even be enjoyed raw, if washed first.

-How many calories are in broccoli?

A simple cup of chopped broccoli contains only 31 calories, making it very low in energy.

Therefore, it is a great addition to your diet if you are monitoring your energy intake – it is also packed with vitamins and minerals to help you have a balanced diet.

-How much protein is present in broccoli?

About 20% of the energy you get from broccoli comes from protein, making broccoli a great vegetarian source for this macronutrient. Broccoli is a very low-calorie food, as are most vegetables.


Most of the energy that comes from eating broccoli is from complex carbohydrates; It is also a great source of fiber, vitamins, and minerals.

-How many carbohydrates are in broccoli?

Just under 75% of the energy in broccoli comes from carbohydrates. However, do not get carried away by this!

The carbohydrates in broccoli are primarily complex, which are the “good” type of carbohydrates.

It also has vitamins A, C, B1, B6, and E, which are all great for you, plus it’s a source of potassium, manganese, and fiber.


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