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Broccoli

Broccoli (scientific name: Brassica oleracea) is a vegetable that grows in seasons cold, requiring the quality of good broccoli growth in varying moderate temperature, and belongs broccoli to the platoon Crusade , which includes cabbage , broccoli, cabbage Brussels also, The edible part of broccoli is the flower that has a thick stem, surrounded by green to gray leaves, and green or purple flowers in some species, and broccoli is one of the vegetables with high nutritional value, and it is one of the delicious additions to many food recipes.

The broccoli plant is a form of cabbage, and broccoli appeared first in the eastern Mediterranean and Asia Minor, and people in ancient Roman times in Italy cultivated it, and in the eighteenth century it was cultivated for the first time in both England and America, and it is worth noting that broccoli contains It contains a diverse food group, such as minerals, fiber, and vitamins, and is dark green in color with small buds and firm stems.

The nutritional value of broccoli

Broccoli contains many nutrients, including vitamin K, vitamin C, iron, potassium, and natural fibers, in addition to it contains more protein than other plants, and broccoli contains nearly 90% of water. And 7% of carbohydrates, 3% of proteins, it is also fat-free and low in calories.

The benefits of broccoli

Bone strengthening

The broccoli plant contains vitamin (K), which will strengthen the bones , by improving the absorption of calcium and reducing its excretion in the urine, as the lack of vitamin (K) in the body increases the risk of bone fracture. One cup of chopped broccoli provides 92 micrograms of vitamin K, which meets the body's daily need for calcium.

Fighting cancer

Broccoli is a green vegetable that reduces the risk of cancer, especially lung and colon cancer. Studies have shown that broccoli contains sulforaphane, which helps prevent the enzyme (histone deacetylase / HDAC) from growing, which may help Treating cancer in the future, studies also added that broccoli contains the dietary folic acid vitamin that is a protective shield against stomach and pancreatic cancer, and breast and cervical cancer in women.

Broccoli nutritional ingredients

A rich source of vitamins: broccoli contains a good amount of vitamin C ; Eating 100 grams of cooked broccoli provides the body with approximately 30 milligrams of vitamin C, a quantity that exceeds the daily needs of the body of this vitamin, which is an essential element for the functioning of the immune system, as it acts as an antioxidant, and can also help reduce The risk of cancer, cardiovascular disease, cataracts, and anemia, and helps the body to produce collagen, which is the main support system for cells and organs in the body, so it can help reduce skin damage with age, such as the appearance of wrinkles.

Broccoli also contains a group of other vitamins, such as: Vitamin K, which is necessary for maintaining bone health and healing wounds, as a cup of broccoli contains 116% of the body's daily needs for vitamin K, and it is also a good source of folate, vitamin A, and group B vitamins.

Rich source of antioxidants: Broccoli contains many powerful antioxidants that can support the health and integrity of cells and tissues throughout the body, and they are molecules that inhibit cell damage caused by free radicals, so they can help reduce inflammation. And protect the body in general, and from these molecules: Glucoraphanin, which is a compound that turns into Sulforaphane during the digestive process.

Laboratory and animal studies have linked sulforaphane with many health benefits, such as: reducing blood sugar and cholesterol levels, oxidative stress, and the development of chronic diseases, but more studies are needed to confirm its effectiveness in humans, as broccoli contains lutein. Lutein and Zeaxanthin, which are antioxidants that can help reduce oxidative stress and damage to eye cells .

Good source of minerals: A cup of chopped broccoli contains approximately 4.3% of the body's daily need for calcium, in addition to 6.1% of the body's daily requirement for potassium.
A good source of fiber: Broccoli contains a good amount of dietary fiber, which can help promote regular bowel movements, reduce the risk of constipation , maintain a healthy digestive system, and reduce the risk of colon cancer, in addition to being a source. Low in calories, the fiber in broccoli can help you feel full for longer and reduce overeating.

Possibly Effective

Help reduce blood cholesterol levels: A study published in The Japanese Journal of Clinical Patholog in 2003 indicated that consuming fruit and vegetable drinks that contain broccoli and cabbage daily helped reduce levels of total cholesterol , and the bad cholesterol in Blood in adults with mild or moderate hyper cholesterolemia.

There is insufficient evidence of efficacy (Insufficient Evidence).

Reducing the risk of cancer: Some initial and unconfirmed studies examined the effect of broccoli on cancer, and we mention the following:

A study published in The Journal of Nutrition in 2004 indicated an association between eating cruciferous vegetables, especially broccoli, and a lower risk of breast cancer in premenopausal women, indicating that consuming broccoli and cruciferous vegetables can play an important role in Reducing their risk of developing breast cancer, but this study is uncertain, and more studies are still needed to confirm it.

A review of 12 studies, published in Nutrition and Cancer in 2002, indicated that increased consumption of cruciferous brassica vegetables, such as broccoli, cabbage, mustard and cabbage, could reduce the risk of prostate cancer.

The results of a systematic review and comprehensive analysis of thirty studies, published in Nutrition and Cance in 2014, indicated that eating cruciferous vegetables can reduce the risk of colon cancer, and broccoli in particular has been shown to significantly reduce the risk of colon and rectal tumors.

A comprehensive analysis of 10 studies, published in the World Journal of Urology in 2013, indicated that cruciferous vegetable intake was associated with a significantly reduced risk of bladder cancer, but given that the number of studies is limited on this benefit, more studies are needed to confirm the effectiveness and impact. Eating cruciferous vegetables in bladder cancer.

Reducing the risk of developing pervasive fibromyalgia : Fibromyalgia, a disorder that causes musculoskeletal pain that spreads throughout the body, accompanied by fatigue, problems with sleep, memory, and mood, and some research results have shown that taking ascorbine , and broccoli powder can help reduce pain and other symptoms in people with fibromyalgia.

Other health benefits of broccoli

Recent studies have proven that broccoli contains natural dietary fibers that play a major role in regulating the immune system and reducing inflammation.
Eating broccoli maintains the digestive system and keeps it healthy, and it also prevents constipation. Eating broccoli on a regular basis works to get rid of toxins that are stored in the body through stool and secretions.

Scientific studies on the benefits of broccoli

A study published in the International Journal of Food Sciences and Nutrition in 2014 indicated that consuming broccoli can help lower levels of C-reactive protein in the blood of smokers, which is a marker of inflammation in the body. Which means that consuming broccoli can help reduce inflammation in the body .

A study published in the International Journal of Food Sciences and Nutrition in 2012 indicated that consuming 10 grams of broccoli sprouts on a daily basis for four weeks led to a significant decrease in blood insulin levels and the body's insulin resistance index . In people with type 2 diabetes , which means that consuming broccoli sprouts can help improve insulin sensitivity .

A laboratory study published in Behavioral Brain Research in 2015 indicated that supplementing with broccoli sprouts in mice during pregnancy can help reduce the risk of newborn mice developing neurocognitive and cognitive problems associated with chronic intrauterine ischemia. Which means that eating broccoli sprouts during pregnancy can help reduce the risk of newborns developing cerebral palsy and developmental disabilities associated with placental insufficiency, but this benefit needs more studies to prove its effectiveness in humans.

The benefits of broccoli for weight loss

As mentioned earlier; Broccoli is considered low in calories, in addition to being rich in fiber, which may promote a feeling of fullness for a longer period, which contributes to reducing overeating.

Damage to broccoli

The degree of safety of broccoli

Broccoli is often considered safe when eaten in small amounts in the diet, but there is insufficient information about how safe broccoli is when consumed in large or medicinal quantities. For pregnant and breastfeeding women, eating broccoli is often safe in the normal amounts used in food, but it should be avoided. Take it in medicinal doses during pregnancy and breastfeeding .

Precautions for using broccoli

People who suffer from some health conditions should take caution and caution when eating broccoli, and we mention from these cases the following:

Thyroid problems: Broccoli is included under the substances that cause goitrogen , and therefore large amounts of it may cause damage to the thyroid gland in some people, and cooking broccoli at high heat can help reduce this effect.
Interference with some medications: Broccoli contains a high percentage of vitamin K, so eating it in large quantities, or suddenly changing the usual amount to take it can interfere with the effectiveness and safety of the drug Warfarin, and reduce its blood-thinning effect.
Food allergy: You can have an allergic reaction to any type of food, but broccoli allergy is rare compared to other types of allergies, and in the case of a broccoli allergy, this means that the person has an allergy to salicylate, a natural chemical compound found in Many plants, such as broccoli, and the symptoms of a broccoli allergy differ from one person to another, and the following are mentioned:

Tingling feeling in the mouth.
Itching.
Cough.
Sneezing.
Runny nose.
Swelling of the lips or face.
Wheezing or wheezing.
Nausea Vomiting .
Feeling dizzy.
Hives, or rash.
In some people, anaphylaxis, a serious allergic reaction that can be life-threatening.