Broccoli may not be the first veggie that comes to mind when you think of vegetables with health benefits, but it really should be! Not only is broccoli healthy, but it’s also very versatile and can be incorporated into your diet in many different ways. This article explores ten easy ways to get more broccoli into your daily routine in order to reap all the wonderful health benefits that this veggie has to offer!
1) High in Fiber
If you’re looking to eat more fiber, you can’t do much better than broccoli. A cup of chopped broccoli contains 2.4 grams of fiber, which helps keep your bowels moving and feeds good bacteria in your gut. And because most Americans don’t get enough fiber in their diets, adding more is one of easiest and healthiest ways to upgrade your eating habits. Eating a diet that includes plenty of high-fiber foods like broccoli can also lower your risk for diabetes and heart disease, help control blood sugar levels, and reduce inflammation—which can help protect against chronic diseases including cancer. In addition to loading up on cruciferous vegetables like broccoli, aim for at least 25 grams of fiber per day from whole grains or other plant sources.
2) Boost Immune System
One way broccoli can boost your immune system is by preventing certain types of cancers. A study published in Food Chemistry in 2010 found that a substance called sulforaphane, found in broccoli and other cruciferous vegetables, had cancer-preventing properties. Sulforaphane has also been shown to help with asthma, as well as digestive problems such as Crohn's disease. It seems to do all of these things by activating genes that suppress cancer and fight infection. Other studies have found that people who eat more green vegetables have fewer gastrointestinal tract problems. As food goes, it’s hard to beat a plateful of steamed broccoli for what it can do for your health on both an immediate and long-term basis.
3) Anti-Cancer Compounds
Many of broccoli’s benefits come from its unique blend of anti-cancer compounds. According to a study published in BMC Medicine, sulforaphane, a compound found in broccoli, may help reduce oxidative stress and inflammation associated with cancer development. In addition to helping lower your risk for certain types of cancer, eating more broccoli can also increase your bone health by strengthening bones. A study published in Journal of Bone and Mineral Research notes that women who ate four or more servings of cruciferous vegetables per week had higher bone mineral density than those who ate fewer servings per week.
4) Packed with Nutrients
5) 100 Percent Natural and Organic
Eating organic food is becoming a popular choice for many people. Whether it’s to avoid genetically modified foods or just because people are becoming more aware of how processed food can be bad for their health, organic food sales are growing. This is good news for farmers and companies that produce organic food, as well as those looking to reduce their exposure to pesticides and other potentially harmful chemicals that are used in conventional farming. Overall, it seems that more research needs to be done before definite conclusions can be drawn regarding whether organic foods truly offer superior nutritional content, but many consumers feel better about eating organically grown produce anyhow—and there’s nothing wrong with that!
6) Versatile Vegetable
Not only can broccoli help us get fit and healthy, it’s also a rich source of vitamins and minerals. Broccoli is an excellent source of vitamin C and vitamin K, two nutrients that support bone health, as well as a good source of potassium and dietary fiber. A 1-cup serving of cooked broccoli contains 77 milligrams of calcium, more than half of what you need in a day. Plus, a cup of steamed broccoli provides 25 grams of protein—that’s nearly 40 percent more than what’s in an egg! Vitamin B6 helps keep our nerves functioning smoothly, while folate works with other B vitamins to keep our hearts healthy.
7) Healthier Heart
If you want to reduce your risk of heart disease, start with a balanced diet and exercise regularly. But research shows that eating cruciferous vegetables like broccoli can be protective against coronary heart disease. According to a study published in March 2016 in Nutrition, a high intake of cruciferous vegetables may cut stroke risk by up to 34 percent for men and 17 percent for women. Eating broccoli may also lower blood pressure, which is another major risk factor for heart disease. A study published in February 2014 in Heart, a British journal of cardiology, found people who consumed three or more portions of broccoli per week had lowered systolic blood pressure by 6 mmHg (that's nearly 3 points) compared with those who ate less than one portion per month.
8) Rich in Vitamin K
Research suggests that a higher intake of vitamin K could help improve bone density and reduce your risk of developing osteoporosis. In a study in Sweden, women who ate foods rich in vitamin K had greater bone mineral density than those who didn't get enough of it. Also, recent studies from China have indicated that consuming broccoli or other cruciferous vegetables can prevent urinary stones by preventing calcium from being deposited into your urine. Vitamin K is found naturally in broccoli, cauliflower, spinach and other leafy green vegetables. Try to eat at least five servings per week for optimum health benefits. Start small and work your way up; it's hard to add new foods if you aren't used to eating them!
9) Supports Weight Loss
Dieters who added cruciferous vegetables like broccoli and cauliflower to their meals lost significantly more weight than those following a typical low-calorie diet, according to research published in the February 2013 issue of Nutrition Journal. One cup of raw broccoli contains just 31 calories and is loaded with vitamins C and K. The veggie also contains sulfur compounds that help detoxify harmful chemicals from your body. Cruciferous veggies can also help fend off inflammation, which can trigger stress hormone surges and contribute to belly fat storage. Researchers believe they are particularly helpful when eaten raw or lightly steamed; cooking too much can actually deactivate their helpful enzymes.
10) Better Skin
The antioxidants found in broccoli help reduce inflammation and lessen acne breakouts. The vitamins and minerals in broccoli can also boost skin elasticity. Eat more of it by adding it to salads, roasting it with olive oil, or steaming it with a little bit of water. It’s so tasty on its own that you can also eat broccoli raw as crudités! All of these methods are healthy ways to incorporate more broccoli into your diet.