Or, if you prefer it cooked, Martijn Vermeulen, Ph. Some research suggests this method may keep sulforaphane available. Fiona Kenny, R. August 21, However, the total carb content is very low, with only 3.
It can promote gut health, help prevent various diseases, and aid weight loss 5 , 6. One cup 91 grams of raw broccoli provides 2. Broccoli is low in digestible carbs but provides a decent amount of fiber, which promotes gut health and may reduce your risk of various diseases.
However, because of its high water content, 1 cup 91 grams of broccoli only provides 3 grams of protein. Broccoli is higher in protein than most vegetables. That said, the amount of protein in each serving is relatively low. Broccoli contains a variety of vitamins and minerals, including 8 , 9 , 10 , 11 , 12 , 13 :. Broccoli also contains numerous other vitamins and minerals in smaller amounts. In fact, it provides a little bit of almost every nutrient you need.
Broccoli is high in many vitamins and minerals, including folate, potassium, manganese, iron, and vitamins C and K1. Broccoli is rich in various antioxidants and plant compounds, which contribute to its health benefits. Broccoli is high in many plant compounds that have been associated with health benefits. The most abundant one is sulforaphane. Cruciferous vegetables like broccoli provide sulfur-containing compounds that are responsible for their often pungent taste Cancer is characterized by the rapid growth of abnormal cells and is often linked to oxidative stress Broccoli is loaded with compounds that are believed to protect against cancer.
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 gastric cancers 23 , 24 , 25 , A unique family of plant compounds called isothiocyanates sets cruciferous vegetables apart from other veggies.
Studies suggest that Isothiocyanates affect liver enzymes, reduce oxidative stress, decrease inflammation, stimulate your immune system, and combat the development and growth of cancer 27 , 28 , The main isothiocyanate in broccoli, sulforaphane, acts against the formation of cancer at the molecular level by reducing oxidative stress 16 , 30 , Free radicals, or reactive oxygen species, are toxic in large amounts.
They can cause cell damage that can lead to cancer and other conditions. The body can eliminate many of them, but dietary antioxidants can help. Learn more about antioxidants here. Cruciferous vegetables contain a range of antioxidants, which may help prevent the type of cell damage that leads to cancer.
One of these is sulforaphane, which is a sulfur-containing compound that gives cruciferous vegetables their bitter bite. Cruciferous vegetables also contain indolecarbinol. Research from suggests that this compound may have powerful antitumor properties. Cauliflower, Brussels sprouts, kale, turnips, cabbage, arugula, broccolini, daikon, kohlrabi, and watercress may all have similar properties. Does diet affect cancer risk? Find out here. Calcium and collagen work together to make strong bones.
The body also needs vitamin C to produce collagen. Both are present in broccoli. Vitamin K has a role in blood coagulation, but some experts have also suggested that it may help prevent or treat osteoporosis.
People with low vitamin K levels may be more likely to experience problems with bone formation. Getting enough vitamin K from the diet may help keep the bones healthy.
Learn about some natural ways to increase bone strength here. Vitamin C is an antioxidant that provides a range of benefits. It supports the immune system and may help prevent cancer, cardiovascular disease CVD , cataracts , and anemia.
In supplement form, it may also help reduce the symptoms of the common cold and shorten the time a cold lasts. Vitamin C helps the body produce collagen, which is the main support system for body cells and organs, including the skin. As an antioxidant, vitamin C can also help prevent skin damage, including wrinkling due to aging. Studies have shown that vitamin C may play a role in preventing or treating skin conditions such as shingles and skin cancer.
Get some tips on other skin-friendly foods in this article. However, if you have a thyroid issue you may be advised to minimise the amount of brassica vegetables you eat. This is because these vegetables may interfere with the absorption of iodine which is needed for the production of thyroid hormones. Broccoli is a high-fibre food , which for most of us is highly beneficial — it supports the digestive process and provides a fuel source for the healthy bacteria which reside in our gut.
If you are on blood thinning medication such as warfarin , your GP or dietitian may suggest you monitor the vitamin K foods, like broccoli, in your diet to ensure you eat similar amounts consistently. If in doubt, consult your GP before making any significant changes to what and how much you eat. This article was reviewed on 13 September by Kerry Torrens. Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector.
Find out more at urbanwellness. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food. All health content on bbcgoodfood.
If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.
Subscriber club Reader offers More Good Food.
0コメント