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Overview

Benefits of Broccoli And Its Side Effects

Broccoli is extremely high in nutrient value. It has certain properties that deplete the estrogens in human body which provide prevention against the dreaded disease cancer.
It is one of the best foods for having a healthy heart as it contains fatty acids and fiber which regulate the blood pressure in your body. It also contains a good amount of Antioxidants that which keeps you looking younger with glowing healthy skin. It protects the eyes from contracting to various issues like cataract etc. It is considered a good food for people on diet owing to its good carbohydrate content. It has so many medicinal values that it also fights many kinds of allergies. Broccoli not only is rich in Calcium but also is one of the best sources of Zinc, Magnesium, and Phosphorous which help in maintaining a healthy bone density. Broccoli helps in controlling hypertension too. With so many positive elements, this vegetable is one which should not be missed on a daily diet.

Table of Content

Broccoli
Nutritional Value of Broccoli
Nutritional facts Per 100 grams
Vitamins and Minerals
Health Benefits of Broccoli
Prevention against Cancer
Improves Cardiac Health
Antioxidizing Properties
Helps in Controlling Cholesterol
Improves Bone Health
Acts as an Anti-Ageing Element
Improves Skin
Detoxifies Body
Rich Source of Good Carbs
Treats Allergies
Strengthens Eyes
Preventing and Controlling Diabetes
Uses of Broccoli
Side-Effects & Allergies of Broccoli
Origin And Cultivation of Broccoli

Broccoli

Broccoli is a cruciferous vegetable, from the family Cruciferae. It belongs to the species Brassica Oleracea also commonly known as the cabbage family.. Broccoli has a large, dark green head resembling a flower. The flowers are arranged in the structure of a tree, branching out from a considerably thick, edible stalk.. The word ‘broccoli’ means “the crest of a flowering cabbage”. Three types of broccoli are commonly grown. Among them, ‘calabrese’ is the most familiar one, more commonly called broccoli.. The other two are ‘sprouting broccoli’ and ‘purple cauliflower’.

Nutritional Value of Broccoli

Broccoli has extremely high nutritive value as compared to any other sprouting vegetable. It is an excellent source of vitamins like Vitamins C and K. In raw form, broccoli is also rich in Vitamin B and manganese. Consumption of broccoli does not add excess calories to the diet. Its low carbohydrate content makes it a popular ingredient in soups and salads. It also has strong anti-cancer properties.

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Nutritional facts Per 100 grams

34 Calories
0.4 g Total Fat
33 mg Sodium
316 mg Potassium
7 g Total Carbohydrate
2.8 g Protein

Vitamins and Minerals

12 % Vitamin A
0.04 Calcium
148 % Vitamin C
3 % Iron
10 % Vitamin B-6
5 % Magnesium

Health Benefits of Broccoli

Mentioned below are the best health benefits of Broccoli

Prevention against Cancer

One of the greatest benefits of broccoli is the prevention of cancer. Cancer is caused due to mutations in cells that change their structure, preventing them from performing their functions and further spreading to other cells in the body. Broccoli contains certain properties which help in the depletion of these cancerous cells. The intake of broccoli is the best way of preventing cancers which arise in the breast and cervical/uterus mainly because it contains folate.

Improves Cardiac Health

Broccoli helps in protecting the blood vessels from any kind of damage. It contains fatty acids and fibers which regulate blood pressure in the body. Sulforaphane present in broccoli has anti-inflammatory properties preventing and reversing the damage to the linings of blood vessels. These damages are usually caused by inflammation due to chronic blood sugar issues. Broccoli is great for heart health as, it also helps in reducing bad cholesterol which leads to a healthy heart.

Antioxidizing Properties

Looking young and beautiful is a quality desired by nearly everyone in the world. Vitamin C and E are crucial for healthy skin. They help in the formation of collagen which is the main support to the epidermis. Broccoli provides both of these vitamins. While most people think of citrus fruits when it comes to Vitamin C, like sweet lime, lemon or oranges, broccoli gives you about 80 milligrams of Vitamin C in just 1 cup.

Helps in Controlling Cholesterol

Due to globalization, more and more people are becoming aware of the dangers of diets full of processed foods lacking sufficient fiber. High fiber intake significantly lowers the risk of coronary heart diseases like a heart-stroke. A high fiber diet also helps in keeping diseases like diabetes, hypertension or even obesity at bay. Studies show that broccoli can reduce LDL, or bad cholesterol in the human body. This LDL builds in the arteries as plaque which in-turn can lead to heart blockages or cardiac arrests. The fiber in the broccoli helps to bind the bile acids in the digestive track and reduce up to 6% of cholesterol levels.

Improves Bone Health

Women are at high risk of calcium deficiency and disorders and diseases caused due to this deficiency. Broccoli aids in increasing estrogen levels, calcium and Vitamin K in women. These help in the prevention of osteoporosis in women. Apart from calcium, broccoli contains an umpteen number of other nutrients like zinc, magnesium, and phosphorous because of which, it can be very well incorporated in the diets of nursing mothers, old people, and children as well.

Acts as an Anti-Ageing Element

Collagen is the protein in fibers that serves as building blocks of our skin. Free radicals turn the oils of our epidermis, which in turn damages the collagen in the skin. In fact, free radicals have also been associated with skin cancer or premature aging of skin due to the prolonged exposure to UV rays of the sun. Broccoli is packed with antioxidants and vitamins to help slow down the aging process.

Improves Skin

As soon as we talk about skin care, we are reminded of wrinkles, dryness and aging of the skin. With increasing awareness of skincare products around the globe, there has been an equal increase in the awareness of having a healthy diet for a flawless skin. Regularly having broccoli reduces wrinkles and fine lines. It is known to be a powerhouse of Vitamin C, zinc, copper and many antioxidants. It also has folates and amino acids which help in making and keeping the skin healthy. It is responsible for reducing acne, skin pigmentation and crows’ feet.

Detoxifies Body

Any fibrous food is supposed to be a good detoxifier for a human body. Isothiocyanates help at the genetic level of the detox process and are sufficiently available in broccoli. It is especially effective in fighting lung and esophageal cancers. Isothiocyanates in broccoli prevent carcinogens from being activated and also counteract the poisonous effects of carcinogens. They also speed up the process of removing carcinogens from the body. Consumption of broccoli facilitates in overall detoxification by getting rid of all the waste and contamination accumulated.

Rich Source of Good Carbs

Salads and soups with broccoli are a delight to many diners. Broccoli is one of the richest sources of good carbohydrates which aid digestion maintaining low blood sugar. And because it has the right amount of fibrous roughage it also helps in preventing constipation. Broccoli serves as a great addition to diet by keeping the stomach full, and is useful for all those looking to control their calorie intake and lose extra flab.

Treats Allergies

While it is said that broccoli has several antioxidants, it also has high concentrations of Vitamin C which is a great add-on for immunity. It contains flavonoids that help in recycling of the Vitamin C efficiently so as to help in skin and eye allergies.

Strengthens Eyes

Eyes are the most sensitive sensory organs of a human body, and need as much sensitive care and protection. Broccoli contains Vitamin A, C and E along with phosphorous, beta carotene, and B-complex and helps against harmful radiations of computers or mobile networks. It also prevents the eyes from developing cataract.

Preventing and Controlling Diabetes

Type 2 diabetes is essentially an imbalance between the production of free radicals and the ability of the body to counteract or detoxify them. This gives rise to oxidative stress in the patients of type 2 diabetes. Broccoli contains twice as much vitamin C in comparison to a medium orange,because of which it develops better control of the body over blood pressure and cortisol levels, thus reducing both hypertension and oxidative stress levels.

Uses of Broccoli

Broccoli is predominantly used in Italian cuisine like pastas and lasagnas. The stalk of broccoli is also extensively used in many culinary practices. Salads and creamy soups are mainly relished with broccoli. They are also cooked, baked, and stir fried with rice and noodles in some Chinese delicacies.

Side-Effects & Allergies of Broccoli

Broccoli in general does not have any major side effects unless consumed in high quantities. The most common side effect is flatulence or irritation in the bowels which is mainly due to the high amounts of its fiber. In fact, all cruciferous vegetables can make one gassy, but the benefits outweigh the side effects.

Origin And Cultivation of Broccoli

Broccoli in general does not have any major side effects unless consumed in high quantities. The most common side effect is flatulence or irritation in the bowels which is mainly due to the high amounts of its fiber. In fact, all cruciferous vegetables can make one gassy, but the benefits outweigh the side effects.

Popular Questions & Answers

I am 32 years lady. Unknowingly I used sonaderm gm on my face since 4 years. I tried to stop it but after stop to use this cream on my face many types of skin problem occurs on my face. Howi should I control it?

DHMS (Hons.)
Homeopath, Patna
Hello, Monitor your weight, please. Take, plenty of water to hydrate your body & skin. Go for meditation to reduce your stress to nourish your skin. Your diet be easily digestible on time to check gastric disorder. Take, homoeopathic medicine:@.Berb acqua Q-10. Drops, thrice with 2tsfl of water. @ Echinecea Q -20. Drops mix with 1/4 cup of water and wash your face, thrice. Take, Sunflower ,almonds, Mustured greens, spinach, turnips greens, Broccoli, Avocados, Papaya, Take, care.

What is th best precautions and healthy diet during the any operation. Please advice

BSc - Food & Applied Nutrition, MSc - Food & Applied Nutrition
Dietitian/Nutritionist, Faridabad
1. Lean Protein Collagen, the most abundant protein in the body, plays an important role in knitting tissue back together. Typical protein intake is around 0.8 grams of protein per kilogram of body weight. But, after surgery, the demands for protein are much higher, especially if you have incisions to repair. Aim to get 1.5 to 2.0 grams of protein per kilogram. For example, if you weigh 150 pounds, target 102 to 136 grams of protein per day. That’s 25-30 grams per 3 meals and 14-23 grams per 2 snacks. Getting extra protein doesn’t mean eating more red meat. Excellent lean protein sources include eggs, fish, turkey, beans and legumes. Whey protein like LeanBiotics RS™ Meal Replacement is a tasty and convenient way to boost your protein intake. Whey protein is easily mixed with water (or soy, almond, rice or cashew milk) or incorporated into a smoothie. Check out our Green Smoothie recipe. 2. Fermented Dairy Antibiotics are routinely prescribed after surgery to prevent infection. While antibiotics kill bad bugs, they also decimate the beneficial bacteria that line your digestive tract. Beneficial bacteria help digest your food and manufacture vitamins plus play a key role in immune system function. Repopulate your digestive tract with fermented dairy products like kefir and yogurt. Kefir is ideal because a small serving provides upwards of 8 to 12 species with over 10 billion live and active cultures. Yogurt provides fewer species and a lower bacterial count. When choosing, read labels as the sugar content and calories are higher with flavored products. Supplementing with a broad-spectrum probiotic like Probiotic-8 also helps boost beneficial species. Just be sure to take your antibiotics separately from a probiotic. Refer to Antibiotics with Probiotics – What You Need to Know. 3. Fiber Pain medications, anesthetic agents, alterations to diet, dehydration, stress and reduced physical activity after surgery can work against your body’s normal route of elimination. Aside from drinking plenty of water, popping a few prunes each day will help get things moving along. Prunes are a rich source of both soluble and insoluble fiber which softens and adds bulk to stool. Other foods that are high in fiber include beans & legumes, apples, pears, bran flakes, oatmeal and flaxseed meal. Check out our list of top fiber sources. You can also help “move things along” by taking SurgiLax, a natural supplement that helps restore balance and regularity to your digestive system and bowel. 4. Deeply Colored Fruits The stress of surgery along with the drugs that are used during the procedure generate an increased oxidative load on the body or free-radical production. While your body uses antioxidants to reduce or eliminate these harmful molecules, the requirements are significantly higher after surgery. Boost your antioxidant intake after surgery by eating deeply colored fruits like blueberries, strawberries, raspberries, blackberries, cherries, and pomegranates. These fruits contain anthocyanidins, compounds that not only enhance the effects of vitamin C, but improve capillary integrity and stabilize collagen matrix. 5. Orange Fruits & Veggies Sweet potatoes are a superb source of beta carotene or pro-vitamin A which the body converts into vitamin A as needed. Vitamin A is needed for the repair and maintenance of soft tissue, mucus membranes, and skin so significantly boosting your intake (up to 10,000 IUs of vitamin A and another 15,000 IUs of beta-carotene) around the time of surgery makes sense. Unlike its distant cousin the potato, sweet potatoes aren’t as starchy and provide almost 4 grams of fiber per serving. Just clean and slice a sweet potato into 1” half moons. Toss with a bit of olive oil, season with pepper and salt and bake in the oven at 350 degrees for about 30 minutes. Other excellent sources of beta carotene include carrots, dark leafy greens like kale, can notaloupe, mango and dried apricots. 6. Bell Peppers & Citrus Fruit Bell peppers are an excellent source of vitamin C, providing 340 mg per medium pepper. Vitamin C is a water-soluble vitamin that helps cross-link collagen. Collagen is the most abundant protein in the body and if you’ve had an incision, this protein is crucial to proper wound healing. Stress depletes vitamin C stores so getting extra after surgery is recommended (upwards of 900 mg a day in divided doses). Other excellent sources of vitamin C include guava, kale, citrus fruit, kiwi fruit, and broccoli. 7. Cruciferous Vegetables Having a robust immune system ensures that your body wards off infection after surgery. Vegetables that contain indoles, phytonutrients that boost immune health, include Brussels sprouts, cabbage and cauliflower. Have bad childhood memories of these veggies? For great flavor and quick preparation, try roasting Brussels sprouts or cauliflower. Opt for Mashed Cauliflower instead of mashed potatoes for a perfect post-surgery food that is low carb and nutritious. 8. Fungi – Mushrooms Mushrooms also support a healthy immune system. A recent study showed better-functioning gamma delta T-cells and reductions in inflammatory proteins in participants that ate a 4 oz serving of Shiitake mushrooms daily. Other immune boosting mushrooms include Maitakes and Reishi. Mushrooms are great stir fried or grilled. Or try making our easy and flavorful Mushroom Soup. Prepare ahead of time so that after surgery, all you have to do is reheat a bowl. 9. Nuts & Seeds Pumpkin, squash and sesame seeds are an excellent source of zinc. Zinc is necessary for proper immune system function. The body requires zinc to develop and activate cells that are involved in immunity. Zinc is also important to wound healing as this mineral is necessary for protein synthesis and cell growth. Oysters have the highest concentration of zinc and red meats especially beef, lamb and liver have some of the highest concentrations of zinc in food. 10. Pineapple & Papaya Pineapple and papaya contain protease enzymes that the body uses to breakdown and digest proteins. As it turns out, these enzymes (bromelain and papain) also help reduce swelling and inflammation. The downside is that bromelain is concentrated in the stem of the pineapple (that chewy part you don’t eat!). So, taking a supplement like Bromelain with Quercetin may be an easier option.
1 person found this helpful

Hello, I'm 24 years old. I have allergy problem last 4 months. I had medicine but not improvement. In blood report it's clearly showing allergy but don't know which allergy. Doctor I have truncal acne, Anxiety disorder, Photo dermatitis. When I go outside, red rashes come to my body and now even I sit in room or while sleeping it's happening. And one more thing I have scalp dryness even we can say dandruff last 7 years. Scalp itching and hair fall. 40 % hair last 7 years please help. For that I had lot of medicine (Allopathy, Homeopathic and Ayurveda) but no improvements. please kindly revert Thank you.

DHMS (Hons.)
Homeopath, Patna
Hello, Tk plenty of water to hydrate and detoxify your body. Go for meditation to reduce your stress to nourish your body making your skin more flexible. Tk, Wheat ,Sunflower ,almonds, Mustured greens, spinach, turnips greens, Broccoli, Avocados, Papaya to compensate vit 'E' Tk, homoeopathic medicine:@Azadirechta Q-10. Drops with little water, thrice. Avoid, junkfood, alcohol and Nicotine. Tk, care.
2 people found this helpful

My height is 5.6 inch & weight is 72 kg. Is it ok .can I get some healthy salad recipe.

MBBS
General Physician, Hisar
Hi lybrate-user Your weight according to your height and age is perfectly normal. But still if you are concerned of healthy diet then 1 Drink plenty of water according to your weight atleast 2L in whole day 2 Do exercise regularly 3 Eat cucumber salad and broccoli 4 Avoid spicy and oily food 5 Have your dinner atleast 2 hr before you sleep. 6 Avoid alcohol.
2 people found this helpful

Popular Health Tips

Health Benefits of Broccoli

Sexologist Clinic
Sexologist, Faridabad
Health Benefits of Broccoli
  • When it comes to great-tasting nutrition, broccoli is an all-star food with many health benefits. While low in calories, broccoli is rich in essential vitamins and minerals, in addition to fiber.
  • Broccoli belongs to a family of vegetables called cruciferous vegetables and its close relatives include brussel sprouts, cauliflower, and cabbage. Broccoli contains sulforophane, a sulfur-containing compound present in cruciferous vegetables. Researchers are studying the anti-cancer properties of sulforophane and have come to some interesting conclusions, although more research is needed. 
  • As if that's not enough, a cup of cooked broccoli offers as much vitamin C as an orange, and is a good source of beta-carotene. Broccoli contains vitamins B1, B2, B3, B6, iron, magnesium, potassium, and zinc too. It also provides fiber and is low in calories.
5 people found this helpful

Health Benefits of Broccoli

Sexologist Clinic
Sexologist, Faridabad
  • When it comes to great-tasting nutrition, broccoli is an all-star food with many health benefits. While low in calories, broccoli is rich in essential vitamins and minerals, in addition to fiber.
  • Broccoli belongs to a family of vegetables called cruciferous vegetables and its close relatives include brussel sprouts, cauliflower, and cabbage. Broccoli contains sulforophane, a sulfur-containing compound present in cruciferous vegetables. Researchers are studying the anti-cancer properties of sulforophane and have come to some interesting conclusions, although more research is needed. 
  • As if that's not enough, a cup of cooked broccoli offers as much vitamin C as an orange, and is a good source of beta-carotene. Broccoli contains  vitamins B1, B2, B3, B6, iron, magnesium, potassium, and zinc too. It also provides fiber and is low in calories.

Health Benefits of Eating Broccoli

Sexual Health Clinic
Sexologist, Delhi
Health Benefits of Eating Broccoli

The top 5 reasons to eat broccoli are:

1) A high intake of broccoli has been found to reduce the risk of aggressive prostate cancer and may also help prevent heart disease.

2) Averaging just four weekly servings of veggies like broccoli, cabbage, and cauliflower slashed the risk of dying from any disease by 26% among 6,100 people studied for 28 years.

3) Broccoli contains a flavonoid called kaempferol which has anti-inflammatory properties. This makes broccoli potentially useful in assisting with chronic inflammatory ailments, such as arthritis or gout.

4) This dark green veg also helps your body absorb vitamin D. This is due to broccoli’s high levels of of vitamins A and K, which both aid in the healthy absorption of vitamin D.

5) Broccoli may have a positive impact on our body's ability to naturally detox. This is possibly due to three phytonutrients found in unique combination in broccoli - glucoraphanin, gluconasturtiian, and glucobrassicin. This nutritional trio is able to support all steps in body's detox process, including neutralization and elimination of unwanted contaminants.

How to eat broccoli?

Broccoli is usually boiled or steamed but may be eaten raw and has become popular as a raw vegetable in hors d'œuvre trays.

As the benefits of broccoli are thought to greatly reduce if boiled, light steaming is a far healthier way of cooking it. Scientists have also discovered that steaming broccoli lightly releases the maximum amount of sulforaphane.

3 people found this helpful

Health Benefits of Eating Broccoli

Graduate in Ayurvedic Medicine and Surgery ( GAMS )
Sexologist, Delhi
Health Benefits of Eating Broccoli

The top 5 reasons to eat broccoli are:

1) A high intake of broccoli has been found to reduce the risk of aggressive prostate cancer and may also help prevent heart disease.

2) Averaging just four weekly servings of veggies like broccoli, cabbage, and cauliflower slashed the risk of dying from any disease by 26% among 6,100 people studied for 28 years.

3) Broccoli contains a flavonoid called kaempferol which has anti-inflammatory properties. This makes broccoli potentially useful in assisting with chronic inflammatory ailments, such as arthritis or gout.

4) This dark green veg also helps your body absorb vitamin D. This is due to broccoli’s high levels of of vitamins A and K, which both aid in the healthy absorption of vitamin D.

5) Broccoli may have a positive impact on our body's ability to naturally detox. This is possibly due to three phytonutrients found in unique combination in broccoli - glucoraphanin, gluconasturtiian, and glucobrassicin. This nutritional trio is able to support all steps in body's detox process, including neutralization and elimination of unwanted contaminants.

How to eat broccoli?

Broccoli is usually boiled or steamed but may be eaten raw and has become popular as a raw vegetable in hors d'œuvre trays.

As the benefits of broccoli are thought to greatly reduce if boiled, light steaming is a far healthier way of cooking it. Scientists have also discovered that steaming broccoli lightly releases the maximum amount of sulforaphane.

2 people found this helpful

Health Benefits of Eating Broccoli

Bachelor of Ayurveda, Medicine and Surgery (BAMS)
Sexologist, Delhi
Health Benefits of Eating Broccoli

The top 5 reasons to eat broccoli are:

1) A high intake of broccoli has been found to reduce the risk of aggressive prostate cancer and may also help prevent heart disease.

2) Averaging just four weekly servings of veggies like broccoli, cabbage, and cauliflower slashed the risk of dying from any disease by 26% among 6,100 people studied for 28 years.

3) Broccoli contains a flavonoid called kaempferol which has anti-inflammatory properties. This makes broccoli potentially useful in assisting with chronic inflammatory ailments, such as arthritis or gout.

4) This dark green veg also helps your body absorb vitamin D. This is due to broccoli’s high levels of of vitamins A and K, which both aid in the healthy absorption of vitamin D.

5) Broccoli may have a positive impact on our body's ability to naturally detox. This is possibly due to three phytonutrients found in unique combination in broccoli - glucoraphanin, gluconasturtiian, and glucobrassicin. This nutritional trio is able to support all steps in body's detox process, including neutralization and elimination of unwanted contaminants.

How to eat broccoli?

Broccoli is usually boiled or steamed but may be eaten raw and has become popular as a raw vegetable in hors d'œuvre trays.

As the benefits of broccoli are thought to greatly reduce if boiled, light steaming is a far healthier way of cooking it. Scientists have also discovered that steaming broccoli lightly releases the maximum amount of sulforaphane.

3 people found this helpful

Table of Content

Broccoli
Nutritional Value of Broccoli
Nutritional facts Per 100 grams
Vitamins and Minerals
Health Benefits of Broccoli
Prevention against Cancer
Improves Cardiac Health
Antioxidizing Properties
Helps in Controlling Cholesterol
Improves Bone Health
Acts as an Anti-Ageing Element
Improves Skin
Detoxifies Body
Rich Source of Good Carbs
Treats Allergies
Strengthens Eyes
Preventing and Controlling Diabetes
Uses of Broccoli
Side-Effects & Allergies of Broccoli
Origin And Cultivation of Broccoli