Green vegetables are filled with healthy qualities, which is why they are always recommended by doctors, dietitians, and even your parents. You might not like green veggies, but they are paramount for a healthy and fit life.
Broccoli is one such vegetable and this branched green veggie reaps numerous health benefits.
Take a look at these broccoli benefits
- Rich in fiber proteins, vitamins, and minerals
Broccoli is immensely rich in an array of minerals, vitamins, fiber, and proteins, thereby making its nutrient content one of the most beneficial things about it.
It also contains a great amount of other bioactive compounds and these compounds have shown to reduce inflammation in the tissues of your body.
This is precisely why it is commonly considered to be an anti-inflammatory food.
It is a great source of:
- Vitamin A
- Vitamin C
- Vitamin E
- Vitamin K
- B vitamins (including folic acid)
- Aids digestion
Broccoli is one of the best sources of fiber, antioxidants, and carbs which is why it helps to support healthy bowel function and to keep the lining of your stomach healthy, thereby reducing constipation, and ultimately promoting a healthy digestive system.
- Promotes blood sugar control
Its fiber and antioxidant content may also help to aid blood sugar control. Although there is yet more data to be collected on this, certain studies show that the consumption of a higher amount of dietary fiber is directly connected to lower blood sugar.
So, for a possible improved diabetic control, eating broccoli can help diabetic patients to quite a good extent.
- Good for heart health
Research and studies have indicated that consuming broccoli regularly may prevent or lower the risk of cardiovascular diseases by lowering ‘bad’ cholesterol levels from the body and also increasing the level of ‘good’ cholesterol simultaneously.
Thus, a higher intake of this green veggie is associated with a reduced risk of a heart attack and good heart health.
- Helps to strengthen the immune system
This is one of the best benefits of broccoli as for the healthy functioning of one’s immune system, you need to consume more Vitamin C because it helps to lower the risk of and/or prevent various illnesses, and this green vegetable is just the perfect solution because it is filled with this vitamin.
Besides, it also contains a multitude of other nutrients so, naturally, it is an amazing source of food to boost your immune system and promote healthier functioning of your body.
- May promote strong bone health
Although there is more evidence required, it is said that Vitamin K might help improving bone health by keeping your bones strong and also by increasing bone mineral density.
However, we already know that calcium is directly associated with good bone health, and broccoli is loaded with these two nutrients.
The vegetable can also help to prevent certain bone-related disorders.
- Great for healthy skin
Broccoli tends to contain various important antioxidants and nutrients like vitamins A, C, E, etc., which are greatly beneficial for the prevention of oxidative damage, thereby protecting your skin from dryness and wrinkles, and is also helpful when it comes to fighting radical damage, due to which, your skin is likely to glow.
Some studies also show that the presence of other bioactive compounds in broccoli may just help to fight harmful UV radiations, thereby preventing skin cancer.
- A healthy way to lose weight
Broccoli is indeed related to weight loss, thanks to its abundant fiber, nutrient, low-calorie content. The dietary fiber helps you with curbing overeating as it tends to induce the feeling of being full. This is why regularly eating broccoli can lead to a healthy weight loss.
How to incorporate broccoli in your diet/food?
Even though broccoli has several health benefits, including green veggies can be a bit tough. However, broccoli is quite a versatile vegetable in matters of taste, so, here’s how to easily incorporate it into your food:
Boiled and steamed broccoli
Broccoli can always be eaten raw, but if you want to bring its flavor out along with its crispy texture, then all you have to do is boil it.
Simply blanch some broccoli in a pot of hot boiling water, sprinkle some salt for flavor, and you’re good to go. However, research shows that boiling broccoli tends to strip it off of its nutrients to a great extent.
So, an alternative to that is steaming it. Take a large frying pan and boil some water in it, then sprinkle some sea salt according to your taste, and add the cleaned and trimmed broccoli florets into it.
Cover it and steam it for about 5-8 minutes and your broccoli will be cooked!
You could even have it along with some other boiled vegetables to add more flavor.
A delicious bowl of cream of broccoli soup is just an amazing way to incorporate the vegetable into your dinner. Not only does it provide plenty of health benefits, but the creaminess of the soup also helps to enrich the flavor.
Use it as a topping
Could you get a healthier topping! If you’re unable to have raw or cooked broccoli initially, then maybe you could start by using it as a topping in your dishes like pizza and pasta and make the most out of it!
Some other ways to eat broccoli is by putting it in your sandwich, having a classic broccoli salad, or go for a more modern approach and have cooked broccoli but with a hint of ginger and sesame seeds on top of it or cook it in a garlicky oil with some herbs for more flavor. And besides steaming and boiling, you could also saute and grill it if you want.
However, the way broccoli helps with digestion, too much of it might just end up doing the opposite and disrupting your bowel function, so, keep your intake in check.
Other than that, these broccoli benefits are going to help keep your health in check!