Broccoli is a green vegetable that is known to have many benefits for the body. The many benefits of broccoli are none other than the high content of vitamins, minerals, fiber, and antioxidants contained in this vegetable.
Having the Latin name Brassica oleracea , broccoli is often used in Indonesian food menus because it tastes delicious and is easy to get.
Are you one of those who like to eat this vegetable? Or maybe you’re the type of person who will leave broccoli because you don’t like the taste? Before skipping broccoli from your diet, let’s first know the benefits of broccoli in this article!
Benefits of Broccoli for Health
1. Rich in vitamins, minerals and bioactive compounds
One of the greatest benefits of broccoli is its very high nutritional content. There are various vitamins, minerals, fiber, and bioactive components in broccoli, namely:
- Carbohydrate: 6 gr
- Protein: 2.6 gr
- Fat: 0.3 gr
- Fiber: 2.4 gr
- Vitamin C: 135% of the RDA (Nutritional Adequacy Ratio)
- Vitamin A: 11% of RDA
- Vitamin K: 116% of AKG
- Potassium: 8% of AKG
- Phosphorus: 6% of RDA
- Selenium: 3% of AKG
Please note, different cooking methods can affect the nutritional content in broccoli. For example, boiling and frying can change the composition of nutrients, especially vitamin C, as well as protein and sugar. Even so, steaming or steaming believed to be the best way to cultivate broccoli without compromising too much nutrition.
2. Contains antioxidants that are very good for health
Antioxidants are also the greatest benefits of broccoli for human health. Antioxidants are molecules that are able to prevent cell damage caused by free radicals. This in turn can reduce inflammation and improve health.
Broccoli has glucoraphanin , a component that is converted into a powerful antioxidant called sulforaphane in the digestive tract. According to studies, sulforaphane offers many health benefits, such as lowering blood sugar levels, cholesterol levels, stress, as well as the risk of chronic diseases.
3. Can prevent certain types of cancer
Of course you already know that one of the benefits of broccoli is to prevent cancer, right? The high content of antioxidants, vitamins, and nutrients in broccoli makes it able to protect the body from the risk of several types of cancer, such as:
- Breast
- prostate
- Stomach
- Colorectal
- Kidney
- Bladder
4. Antioxidants and fiber can reduce blood sugar levels
Eating broccoli can help reduce blood sugar levels in people with diabetes. The benefits of broccoli are obtained because of the antioxidants contained in it.
One study found that participants with type 2 diabetes who ate broccoli every day of the month experienced a significant reduction in insulin resistance.
Not only that, broccoli is also a good source of fiber. Some research also shows that high fiber consumption can lower blood sugar and control diabetes.
5. Promote digestion and reduce constipation
By eating broccoli, your digestion can be smoother and constipation is reduced. You can get the benefits of broccoli because this green vegetable is rich in fiber and antioxidants that can maintain a healthy ecosystem of good bacteria in the digestive tract.
6. Improve brain work
Several nutrients and bioactive components in broccoli can improve brain function and reduce mental decline.
A study involving 960 elderly found that one serving of broccoli a day can reduce mental decline that is usually caused by aging. Sulforaphane in broccoli is also able to support brain performance.
7. Its vitamin C content supports the immune system
Vitamin C is one of the most important nutrients for our immune system. Fortunately, this vitamin is found in abundance in broccoli. Research shows that vitamin C functions to prevent and treat various diseases. Consumption of 100-200mg of vitamin C daily is very effective in reducing several types of infections.
Usually, vitamin C is associated with oranges or strawberries, but a high intake of vitamin C is also a benefit of broccoli that you can get. In 78 grams of cooked broccoli is sufficient 84% of the Daily Nutrient Adequacy Number or RDA.