INTRODUCTION:-
Broccoli is one of the healthiest vegetable and contains unique flavor among other vegetables. It belongs to the cruciferous family which also includes brussel sprouts, cabbage, argula and cauliflower, etc. It is botanically termed as Brassica oleracea and it resembles to cauliflower. It was originated in Italy. Its name is derived from the Latin word brachium. It is usually green in color and arranged in tree structure. USA is one of the largest producers of broccoli in the world. It is used to prepare various sweet and savory dishes. Broccoli recipes are famous in Indian cuisine.
Broccoli is basically a cool-season crop like spinach. It requires fertile rich and well-drained soil to grow extensively. According to their appearance, technically broccoli is classified into two main types that is heading and sprouting. It can be consumed in many forms such as raw or in salads. Simple boiling or cooking to this green veggie by any method reduces its nutrition’s. Hence, correct preparations of this green veggie are essential or try to avoid overcooking to restore optimal nutrients in natural form.
Broccoli is highly nutritious vegetable and known to anti-cancer, anti-diabetic and anti-microbial properties. It is loaded with several essential nutrients like vitamins, minerals and antioxidants. Following chart represents nutritional value of 100 gm of raw broccoli
Nutrient: Nutritional value
• Calcium: 47 mg
• Magnesium: 21 mg
• Potassium: 316 mg
• Zink: 0.41 gm
• Iron: 0.73 mg
• Phosphorous: 66 mg
• Sodium: 33 mg
• Riboflavin: 0.117 mg
• Thiamine: 0.3071 mg
• Niacin: 0.639 mg
• Folate: 63 mcg
• Protein: 2.82 gm
• Sugar: 1.70 gm
• Carbohydrate: 6.64 gm
• Vitamin A: 31 mcg
• Vitamin E: 0.78 mg
• Vitamin k: 101.6 mcg
• Vitamin C: 89.2 mg
• Vitamin B6: 0.175 mg
As this green broccoli vegetable is packed with numerous essential nutrients, it offers extensive miraculous benefits to health and keeps several health disorders away which are mentioned below:
MASSIVE HEALTH BENEFITS OF BROCCOLI VEGETABLE:
1) Helps to prevent cancer:-
One of the major benefits of broccoli is that it works significantly to prevent the growth of cancer. It contains glucoraphanin, which the body processes into cancer fighting compound called sulforphane. With the healp of this compound body get relief from Helicobacter pylori (H. pylori) bacteria. This bacterium (H. pylori) is the main cause of increasing the risk of gastric cancer. In addition, the indole-3-carbinol, a powerful antioxidant and anti-carcinogen compound found in broccoli helps to obstruct the growth of cervical, breast and prostate cancer. Besides that, According to research, consuming broccoli juice three times each moth helps to potentially reduce the chances of developing bladder cancer.
2) Promote healthy heart:-
Another major determinant significance of broccoli is that it is effective in reducing heart diseases and promotes healthy heart. The carotenoid lutein content found in broccoli helps to slow down or prevent the thickening of arteries in the human body. Thus, reduce risk of other heart disease and stroke. In addition, presence of fiber, fatty acids and vitamins in broccoli helps to regulate the blood pressure, reduces bad cholesterol and also protect blood vessels from damaging.
3) Healthy diet:-
Consumption of broccoli is one of the healthy diets which anyone can enjoy. Since it contains great source of fiber, it promote digestion, prevent constipation, maintains blood sugar and curbs overeating. Besides that, a cup of broccoli contains high amount of protein which consider beneficial for healthy diet. Hence, consumption of broccoli is one of the effective and natural remedy to lose weight due to low calorie and high content of fiber. And healthy diets supplement which anyone can follow to stay fit.
4) Helps in detoxification:-
Broccoli acts as a blood purifier. It helps to eliminate toxic and waste from the body. It contains essential phytonutrients like glucoraphanin, gluconasturtiin and glucobrassicin . The combination of these three nutrients is considered valuable in all steps of detoxification including neutralization, activation and elimination of unwanted contaminants.
5) Reduce the risk of osteoporosis:-
Broccoli contains abundant source of calcium and vitamin K. The presence of these two nutrients in broccoli is considered beneficial for healthy bones and to prevent osteoporosis. In addition, due to deficiency of calcium many women suffer from osteoporosis during or after pregnancy. Hence, daily consumption of broccoli is vital to prevent osteoporosis instead of consuming tablets. It is the natural way to fulfill the requirement of calcium.
6) Pregnancy Aid:-
Broccoli contains rich source of folic acid. Daly consumption of broccoli is vital for pregnant women to reduce the risk of birth defects in their child. Deficiency of folic acid may lead to birth defect in child. Since this veggie contains enough amount of folic acid, hence, helps to lower the incidences of birth defects in child.
7) Reduce the risk of macular degeneration:-
This disease mostly occurs in adults due to retina gets damaged. The carotenoids content present in broccoli veggie is beneficial for eyes health since it improves vision and helps to prevent cataract. Hence, broccoli plays a crucial role in macular degeneration.
8) Cures Anemia:-
Broccoli is an excellent source of iron. Anemia causes due to lack of healthy red blood cells and hemoglobin. Deficiency of iron may lead to anemia. Hence daily consumption of broccoli is essential to fulfill the requirement of iron and prevent anemia.
9) Promote hair growth and glowing skin:-
Broccoli plays a key role in maintaining hair growth and healthy skin. It contains excellent source of vitamin A, vitamin C and antioxidants. These nutrients prevent hair loss by eliminating free radicals and thus promote hair growth and healthy glowing skin. Free radicals are responsible for the problem of skin aging. Vitamin C prevents skin aging and gives skin free from wrinkles, dark sports and pigmentation.
10) Maintain healthy nervous system:-
The high content of potassium present in broccoli helps to maintain healthy nervous system as well as proper functioning of brain.
11) Helps to reduce cholesterol:-
The high content of soluble fiber present in broccoli helps to draws cholesterol out of body.
12) Other health benefits:-
• Helps to reduce allergy reaction and inflammation
• Reduce the risk of Alzheimer’s diseases
• Cures diabetes
• Regulates blood pressure and also reduces kidney problems
• Improves immunity system