health benefits of: BROCCOLI

Broccoli's nutritional profile is impressive. It contains high levels of fiber (both soluble and insoluble) and is a rich source of vitamin-C.

In fact, just a 100 gram serving of broccoli will provide you with more than 150% of your recommended daily intake of vitamin C, which in large doses can potentially shorten the duration of the common cold.

Broccoli is also rich in vitamin A, iron, vitamin K, B-complex vitamins, zinc, phosphorus and phyto-nutrients.

Phytonutrients are compounds which lower the risk of developing diabetes, heart disease and certain cancers, according to the USDA's Agricultural Research Service.

What are the health benefits of broccoli?

Over recent years researchers all over the world have identified a wide range of therapeutic properties associated with broccoli. So, apart from being a nutritional powerhouse, what other health benefits does broccoli provide?

Research reveals that broccoli can:

Prevent osteoarthritis - a British study revealed that broccoli contains a compound called sulfophane which may help fight osteoarthritis - sulforaphane can block cartilage-destroying enzymes by intercepting a molecule that causes inflammation.

Protect your skin against the effects of UV light - broccoli may help prevent skin cancer, not by eating it though, but by applying it directly to the skin. An article in the Proceedings of the National Academy of Sciences found that the damaging effects of UV (ultraviolet) radiation can be appreciably reduced with the topical application of a broccoli extract.

Reverse diabetes heart damage - eating broccoli promotes the production of enzymes that help protect heart blood vessels and reduce the molecules that damage them.

Reduce cancer risk - eat broccoli just three times each month and you could potentially reduce the chance of developing bladder cancer by around 40 percent, according to experts at the Roswell Park Cancer Institute in Buffalo, USA.

Broccoli plant compound detoxifies air pollutants in the body - research from the Johns Hopkins Bloomberg School of Public Health in Baltimore, MD, suggests new benefits of eating broccoli.

Study participants from one of the most polluted regions in China who consumed half a cup of broccoli sprout beverage were shown to excrete high levels of benzene and acrolein - a known human carcinogen and lung irritant, respectively.

Eating broccoli linked to less cancer risk - just don't overcook it

There is an enzyme in broccoli called myrosinase which can reduce the risk of developing cancer. The enzyme works by changing sulfur-based chemicals found in broccoli (called glucosinolates) into isothiocyanates (other sulfur-containing chemicals), which have anticancer properties.

However, if broccoli is overcooked it can undermine the beneficial effects of this enzyme, according to researchers at the University of Illinois who published their findings in the peer-reviewed journal Nutrition and Cancer.

Therefore, to really get the most out of this vegetable, you should try to steam broccoli lightly.

You can also eat broccoli raw to gain maximum benefit.

NUTRITION INFORMATION

Amounts per 1 cup chopped (91g)

Calorie Information Amounts Per Selected Serving %DV Calories 30.9 (129 kJ) 2%   From Carbohydrate 21.9 (91.7 kJ)     From Fat 2.8 (11.7 kJ)     From Protein 6.3 (26.4 kJ)     From Alcohol 0.0 (0.0 kJ)   Carbohydrates Amounts Per Selected Serving %DV Total Carbohydrate 6.0 g 2% Dietary Fiber 2.4 g 9% Starch 0.0 g   Sugars 1.5 g   Fats & Fatty Acids Amounts Per Selected Serving %DV Total Fat 0.3 g 1% Saturated Fat 0.0 g 0% Monounsaturated Fat 0.0 g   Polyunsaturated Fat 0.0 g   Total trans fatty acids ~     Total trans-monoenoic fatty acids ~     Total trans-polyenoic fatty acids ~     Total Omega-3 fatty acids 19.1 mg   Total Omega-6 fatty acids 15.5 mg

Protein & Amino Acids Amounts Per Selected Serving %DV Protein 2.6 g 5% Vitamins Amounts Per Selected Serving %DV Vitamin A 567 IU 11% Vitamin C 81.2 mg 135% Vitamin D ~   ~ Vitamin E (Alpha Tocopherol) 0.7 mg 4% Vitamin K 92.5 mcg 116% Thiamin 0.1 mg 4% Riboflavin 0.1 mg 6% Niacin 0.6 mg 3% Vitamin B6 0.2 mg 8% Folate 57.3 mcg 14% Vitamin B12 0.0 mcg 0% Pantothenic Acid 0.5 mg 5% Choline 17.0 mg   Betaine 0.1 mg   Minerals Amounts Per Selected Serving %DV Calcium 42.8 mg 4% Iron 0.7 mg 4% Magnesium 19.1 mg 5% Phosphorus 60.1 mg 6% Potassium 288 mg 8% Sodium 30.0 mg 1% Zinc 0.4 mg 2% Copper 0.0 mg 2% Manganese 0.2 mg 10% Selenium 2.3 mcg 3% Fluoride ~

Source: nutritiondata

Nordqvist, J. (2014, June 18). "What are the health benefits of broccoli?." Medical News Today. Retrieved from http://www.medicalnewstoday.com/articles/266765.php.