16 Health Benefits of Broccoli and Side Effects

health benefits of broccoli and side effects

16 Health Benefits of Broccoli and Side Effects

Broccoli is one of the most powerful veggies that contain so many health benefits that will change your life. Due to this fact, broccoli is categorized as a superfood. As a hearty and tasty vegetable that is rich in nutrients, broccoli becomes one of the most recommended vegetables that are needed to be considered included in daily diet.

Talking about the origin, this broccoli scientifically is a native plant from the Mediterranean region. Broccoli has been cultivated for a long time, much research shows its been since the ancient Greece era. Broccoli has a botanical name Brassica oleracea italica and is under the cabbage family.

Broccoli benefits weight loss

Another fact about broccoli is broccoli low in calories. Per 100gram of broccoli contains only 34 calories. Therefore, broccoli is often served as one of the veggies that help weight loss program. Broccoli is often used in vegetarian dishes due to the high protein content and or simply as a part of clean eating. Broccoli is also rich in fiber and contains a good carb that helps indigestion. Broccoli prevents constipation and controls the blood sugar level.

Broccoli Nutrition Facts

Based on the U.S Department of Agriculture, per 100gr of raw broccoli contains water 89.3grams, protein 2.82grams, ash 0.87grams, carbohydrate 6.64grams, fiber 2.6grams, sucrose 0.1grams, glucose 0.49grams, lactose 0.21grams, fructose 0.68grams, maltose 0.21grams, calcium 47mg, zinc 0.41mg, potassium 316mg, phosphorus 66mg, total lipid 0.37grams, magnesium 21mg, iron 0.73mg, copper 0.049mg, vitamin C89.2mg, manganese 0.21mg, choline 18.7mg, and an abundant amount of folate, betaine, vitamin A, vitamin B12, vitamin D, vitamin E, vitamin K, vitamin B6, folic acid, folate, niacin, riboflavin, thiamin, selenium and 0mg of cholesterol.

Health benefits of broccoli

1. Broccoli reduces the risk of cancer

Broccoli is a great source of antioxidants, which is really great as a cancer-fighting agent, and at the same time also works to boost the immune system to protect the body from free radicals that can cause cancer. Broccoli also contains properties that work to deplete estrogens level which usually causes cancer in the human body. According to research, broccoli is extremely great and suitable for preventing breast cancer and uterus cancer.

2. Broccoli help to reduce cholesterol

Another great fact about broccoli is broccoli is a rich source of soluble fiber that works to draw cholesterol out of your body. The fiber content found in broccoli also works to control bile acids in the digestive tract. This condition makes the process of excreting cholesterol out of your body getting faster and easier. According to the research held by the Institute of Food Research, some particular variety of broccoli amazingly can help to reduce bad cholesterol levels by up to 6%.

3. Broccoli help to reduce allergies

Research has shown that broccoli can lessen the impact of allergy-related substances on your body. This is due to the kaempferol flavonoid that can be found in broccoli, which works to reduce allergies in the intestinal tract.

4. Broccoli reduces inflammation

Broccoli even has significant amounts of omega-3 fatty acids that help to reduce inflammation. Broccoli also helps to reduce the risk of suffering from arthritis. This is due to the content of sulforaphane in broccoli, a chemical that blocks the enzymes that can cause joint destruction and lead to inflammation.

5. Broccoli to boost the immune system

Broccoli is a superfood that is rich in antioxidants that help to boost your immune system. Not only that but broccoli is also concentrated in vitamin C, making it great to protect and support the overall body's health. Other than this, broccoli also contains flavonoids and is enriched with lutein, carotenoids, beta-carotene, zeaxanthin, and other power-packed antioxidants that are very beneficial to protect your body from any free radicals that attack your body. And nowadays, during the pandemic break caused by covid-19, including broccoli into your daily diet will help your body to get more protection to not be easily attacked by any coronavirus.

6. Broccoli good for bone health

Broccoli contains an abundant amount of vitamin K and calcium. Vitamin K and calcium are important for bone health and for the prevention of osteoporosis. Broccoli is also known as a great source of other nutrients that support bone health like zinc, magnesium, and phosphorus.

7. Broccoli good for heart health

The anti-inflammatory properties of sulforaphane in broccoli may be able to prevent some of the damage to blood vessel Linings that can be caused by inflammation broccoli is great for heart health as it contains fiber fatty acids in vitamins that help regulate blood pressure in the body this also helps in reducing bad cholesterol

8. Broccoli help detox your body

Detox is a process of the body to get rid of any toxin or unwanted contaminants inside the body. Since broccoli is rich in fiber, it can help to get rid of toxins through the digestive tract. Broccoli also contains special vital nutrients, such an isothiocyanate which helps your body to do the detox naturally.

9. Broccoli good for skin

Since broccoli is a powerhouse of antioxidants and contains a high amount of nutrients like vitamin A, vitamin C, vitamin E, and other minerals such as copper and zinc, it makes broccoli became a great source to help and maintain your beautiful and healthy skin. Those nutrients help to protect the skin from free radicals that can cause premature aging, dark spot, and any other skin problem. Those nutrients also help the skin to keep a radiant and natural glow.

10. Broccoli help treat acne

Broccoli that is full of vitamin K, vitamin E, vitamin B, vitamin C, vitamin A, amino acids, copper, and zinc is great to protect the skin from getting infections. Due to this, broccoli is effective to help the skin to get rid of acne naturally and improve the skin's appearance. Not only that, but broccoli also will help to speed up the skin recovery that cause by acne infection if consume on daily basis.

11. Broccoli good for eyesight

Broccoli contains a high amount of vitamin A, vitamin B complex, vitamin C, vitamin E, phosphorus, and other nutrients that are great for eyesight. That nutrient will help in protecting your eyes against cataracts and muscular degeneration. That nutrient also helps to repair the damage done by harmful radiation that usually occurs by working too long in front of the computer, too much-watching tv, or simply too much using a mobile phone.

12. Broccoli help to prevent anti-aging

Since broccoli is enriched with vitamin C which has numerous antioxidant properties, it is great for anti-aging prevention. This is because the antioxidants help to protect the skin from free radicals that are responsible for aging that often damages the skin. Consuming broccoli regularly will help in reducing wrinkles, fine lines, and skin issues like PIH and PIE.

13. Broccoli fights free radicals

Broccoli is an effective veggie that fights free radicals inside your body naturally. According to a study conducted in China, researchers found out that broccoli is very helpful in fighting and detoxing free radicals and any pollutants when consumed regularly. The final chemical present in it called glucoraphanin initiates a chemical reaction that attaches itself to the harmful Benzene compound, it breaks it down and recharges the body to excrete it before it gets the time to do the damage to the body. Consuming a simple vegetable like fresh broccoli juice or smoothie as soon as you hit home can alleviate some of the health risks at the ground level.

14. Broccoli to strengthen fetal nerves

For pregnant women, broccoli is the right vegetable choice. The folic acid contained in broccoli can protect the baby-to-be from lower body paralysis (spina bifida). It can also strengthen the nervous system and blood cells of the mother and the baby.

15. Benefits of broccoli to relieve stress or depression

Like chocolate, broccoli is thought to improve mood. The folic acid in broccoli encourages the production of serotonin in the body, which can make the mood calmer, and reduce stress and depression.

16. Broccoli to prevent Alzheimer

Broccoli has anti-acetylcholinesterase, a substance that can cause Alzheimer's disease. So regular consumption of broccoli can improve memory, especially for those who have entered old age.

16. Broccoli to reduce diabetes risk

According to research, the content of chromium in broccoli can help to control the blood sugar level which is great for reducing the risk of developing diabetes.

Side Effects of Broccoli

Having a habit to eat broccoli regularly is definitely a good start to improving your body health. Not only delicious, but broccoli also contains high antioxidant and nutrient that is beneficial to the body's health. Even though broccoli works amazingly to improve your body health, excessive consumption of these green veggies can cause side effects that make your body feel uncomfortable.

Below are some side effects of excessive consumption of broccoli,

1. Broccoli triggers allergies

Broccoli can help your body to eliminate allergies, but at the same time, excessive consumption may trigger allergies as well. A common symptom of allergies caused by broccoli is nausea, vomiting, skin rashes, difficulties in breathing, swelling in some parts of the body such as lips, feet, and hands, sudden hives, and nonstop coughing.

2. Broccoli triggers flatulence

Flatulence will happen if you have an excessive amount of broccoli. That's because the sugar content in broccoli only can be digested in large intestines causing overproducing of methane gas in your belly, which causes a bloated and gassy belly. This condition gets worse for those who suffer from Irritable Bowel Syndrome.

3. Broccoli can cause iodine deficiency

Too much consumption of broccoli not only makes your belly get bloated but also causes you to have a problem with the thyroid gland. According to research, an excessive amount of broccoli inside the body can cause the thyroid to get inflamed and prevent the body to absorb iodine which is essential for the thyroid.

4. Broccoli can cause a blood clot

People who consume blood-thinning drugs are advised to not eat broccoli in excessive amounts. This is due to the high content of vitamin K, which can affect the effectiveness of the blood-thinning drugs, and disrupt their function.

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