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7 Health Benefits of Broccoli

7 Health Benefits of Broccoli

7 Health Benefits of Broccoli

Eating this vegetable promotes health and helps prevent diseases

Broccoli, along with cauliflower, cabbage, and watercress, belong to the cruciferous family. This means that, like other vegetables in the category, it is rich in fiber, micronutrients, and vitamins A, C, E, and K, which play a fundamental role in maintaining the body’s functions.

According to research published in the scientific journal ACS Central Science, regular consumption of broccoli can help prevent and treat conditions such as stroke, thanks to a natural chemical compound present in its composition, paving the way for the development of new drugs for treatment.

Below, see more details on the benefits of vegetables and how to consume them!

1. Strengthens the immune system

Broccoli contains beta-carotene which is converted into Vitamin A in the body. This nutrient is essential for maintaining the integrity of mucosal barriers, such as the skin and the linings of the respiratory and digestive tracts, as the first line of defense against pathogens.

The vegetable is also rich in vitamin C, a powerful antioxidant. “Vitamin C acts directly on our defense cells and helps fight pathogenic microorganisms, strengthening our antibodies,” adds pharmacist Luciana Rocha.

2. Improves digestion

A great source of dietary fiber, broccoli plays an important role in digestion. This is because fiber helps add bulk to stool, making it easier to pass through the digestive tract. “[As fibras] promote intestinal transit, as they play an important role in the formation of fecal matter and in maintaining intestinal flora”, adds nutritionist Ronimara Santos.

3. Helps control blood sugar levels

Because it has a low glycemic index (GI), this vegetable causes food to be digested and absorbed more slowly, resulting in a gradual increase in blood glucose levels. According to nutritionist Dr. Marcella Garcez, avoiding blood sugar spikes can provide a number of benefits to the body, such as:

  • Fix the appetite;
  • Reduces excessive calorie consumption;
  • Reduces body fat accumulation;
  • Promotes the burning of fat as a source of energy.

4. Helps reduce high blood pressure

The high potassium content in broccoli can help reduce high blood pressure, as the substance helps relax the walls of blood vessels, acting as a vasodilator and balancing sodium levels in the body. According to Dr. Marcella Garcez, potassium helps the body excrete more sodium in the urine. “[…] It is worth remembering that the increased intake Potassium has also been linked to the prevention of other cardiovascular risks,” the doctor adds.

Eating broccoli can help with eye health

5. Helps protect your eyes

Broccoli is a good source of lutein and zeaxanthin, two carotenoid antioxidants found in high concentrations in the macula of the skin. eyes. These compounds help protect the eyes from damage caused by blue light and ultraviolet radiation, reducing the risk of age-related macular degeneration (AMD) and cataracts.

6. Prevents joint problems

Vitamin K present in broccoli plays a crucial role in bone and joint health as it helps in bone mineralization and helps reduce the risk of osteoporosis and fractures. It also has anti-inflammatory properties that help protect joints from oxidative damage, as does alpha-lipoic acid.

7. Fights aging

Broccoli is rich in antioxidants, such as vitamins C and E and beta-carotene, which play an important role in preventing the aging of the skin and skin appendages, as they “help protect the body’s cells from damage caused by free radicals, unstable molecules that can cause conditions fatigue oxidative, which is associated with premature skin aging and various dermatological problems”, explains Dr. Marcella Garcez.

How to include broccoli in your diet?

Broccoli can be added to your diet routine in a variety of ways:

  • Salads: add raw or lightly cooked broccoli to salads;
  • Soups: use broccoli in soups and broths to increase the nutrient content;
  • Roasts: roast broccoli with a drizzle of oil, salt and black pepper for a tasty side dish;
  • Shakes: add small portions of broccoli shakes vegetables for a nutrient boost;
  • skipped: cook broccoli with other vegetables and lean proteins.

Source: Terra

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