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Broccoli, a green vegetable that looks almost the same as curly brindil hair but is high in nutrients that are beneficial to the body's health. |
Health benefits and side effects of broccoli
Who would have thought that the highly nutritious and health-beneficial green vegetable called broccoli was derived from wild mustard plants.
This broccoli plant is a plant cultivated by farmers after a long time to produce crunchy green vegetables that we know by the name broccoli as we know it today.
Broccoli can be a healthy food menu and the right menu to consume for those who are on a diet program for weight loss.
This broccoli green vegetable, has a high antioxidant content and has nutrients such as phosphorus, magnesium, zinc and iron.
With the high content of antioxidants and nutrients, it can help fight cancer cells, improve bone health, improve digestion and other health benefits.
This broccoli plant originated from the Roman empire and grows in the Mediterranean region. Well, are you among those who love this broccoli green vegetable? Although, there are also some people who are sensitive to broccoli since birth.
I'm one of those people who really loves broccoli, even though it's only cooked in a simple way, namely broccoli ca menu with garlic seasoning, sesame oil and added with shrimp, it really gives a delicious taste.
In addition, broccoli can be processed into broccoli cheddar soup, meat with broccoli recipe, casserole with broccoli, broccoli salad and other broccoli recipes.
What are and how many nutrients are contained in one glass of broccoli:
- Calories = 30
- Fat = 0
- Carbohydrate = 6 grams
- Protein = 2 grams
The vitamin C contained in 1 glass of broccoli is equivalent to an orange and the antioxidants contained in broccoli will be able to protect body cells from damage and accelerate healing throughout the body.
In addition, broccoli also has a high content of vitamins and minerals including:
Calcium, iron, phosphorus, potassium, zinc, thiamine, riboflavin, niacin, vitamin A, vitamin B6, vitamin E, vitamin K and folate.
Broccoli in its uncooked state (raw), most or almost 90% contains water, 7% carbohydrates and 3% protein, while the fat content is almost 0%.
Each serving of broccoli will have small amounts of potassium, magnesium, iron and potassium.
Health benefits of broccoli
Experts are conducting research into the natural chemicals found in broccoli, particularly the sulphur compounds called sulforaphanes as these can help in treating certain health conditions.
Including to overcome health problems such as :
1. Diabetes
Sulfur compounds called sulforafan contained in broccoli, have been studied by experts that these compounds can help lower blood sugar.
For people with type 2 diabetes and someone who is obese or overweight, the possibility of experiencing an increase in blood sugar will be greater when compared to people who do not have type 2 diabetes and obesity.
2. Cancer
In addition, sulforaphane compounds are natural compounds found in broccoli and these compounds can help stop the formation of cancer cells that are entrenched in the body of the sufferer.
3. Lowers cholesterol
Cholesterol with normal levels is also needed by the body because it functions in the formation of bile acids that can help digest fats.
However, if cholesterol levels are too high, it can cause health problems such as heartdisease.
The content of compounds contained in broccoli can help lower cholesterol levels so that this condition will nourish blood vessel circulation and ultimately help reduce the risk of heart disease.
4. Maintain eye health
The main carotenoids present in broccoli such as lutein and zeaxanthin can help reduce the risk of macular degeneration associated with increasing one's age.
Broccoli also contains beta carotene which is converted by the body into vitamin A so that by consuming broccoli regularly it will be able to help maintain eye health.
5. Heart-healthy
In a scientific journal published in Nutrition Research with the title “Steam cooking significantly improves in vitro bile acid binding of collard greens, kale, mustard greens, broccoli, green bell pepper and cabbage” states that consuming steamed broccoli regularly can reduce the risk of cardiovasculardisease.
This is because steamed vegetables will keep the nutrients contained in green vegetables intact. This condition, has made compounds that are beneficial to health can work more optimally for the body.
6. Boosts immunity
Glutathione compounds found in cabbage types such as broccoli will be able to improve intestinal health.
This glutathione compound is a strong antioxidant that will increase the body's defense or immunity against infection and protect body cells from inflammatory damage.
7. Prevents constipation
Broccoli is a type of vegetable that is high in fiber and rich in antioxidants, so consuming broccoli can support healthy bowel function so that digestion becomes healthy.
Consuming broccoli, which is rich in antioxidants and high in fiber, can help maintain healthy bowel function.
A study summarized in Wageningen Academic Publiser with an article entitled “Intestinal health functions of colonic microbial metabolites: a review” states that fiber foods can increase the production of short-chain fatty acids.
Therefore, consuming broccoli that is high in fiber will significantly prevent constipation because the amount of high fiber content can support healthy digestion.
8. Maintains brain function
Broccoli contains nutrients and bioactive compounds that can help slow mental decline and help support healthy brain function and nerve tissue.
With healthy brain function and tissue conditions, it will be able to fight mental decline that has to do with a person's aging condition.
9. Prevents premature aging
Aging is a natural process that cannot be avoided but the quality of food we consume can determine genetic expression and disease development as we age.
In addition, the aging process is usually caused by oxidative stress and decreased metabolic function. Broccoli, which has an active compound called sulforaphane, can slow down the biochemical process of aging.
Consuming broccoli that contains antioxidants will be able to ward off free radicals. If the concentration of free radicals in the body is too high, it can kill healthy body cells.
10. Satisfying and suitable for diets
This broccoli green vegetable can be used as a filling vegetable alternative. This is because of its high fiber content. In boiled broccoli weighing 57 grams, it will contain 2 grams of fiber.
Therefore, broccoli is often processed using a food processor as a substitute for rice, so this food is suitable for someone who is running a diet program.
11. Good for pregnant women
Broccoli contains vitamin B6, known as folate. In addition to vitamin B6, minerals and protein are needed by pregnant women. Folate is one of the important nutrients that serves to help the development of the fetal brain and spinal cord.
If pregnant women consume broccoli that contains high folate regularly, it will be able to support the cognitive development of the baby.
12. Maintaining children's healthy weight
In addition to the broccoli benefits mentioned above, the high fiber content and low glycemic index of broccoli greens will work in healthy weight control.
13. Strengthens bones and teeth
The calcium content contained in broccoli will be able to help strengthen bones and teeth so that broccoli is very good for consumption by children.
As we all know that at the age of child growth until the child reaches puberty, these children need good nutritional intake and one of them is calcium, in order to perfect the growth and development of these children.
Boiled broccoli, what are the benefits?
Although in consuming broccoli can be cooked or still in raw condition, boiled broccoli will provide maximum benefits for health than sauteed broccoli.
This is because boiled broccoli will be able to maintain its nutritional value so that it will not reduce the levels of chlorophyll, soluble protein, soluble sugar, vitamin C and glucosinolates in significant amounts.
In addition, broccoli cooking water containing antioxidants can be drunk to help ward off free radicals that can damage body cells. This is because antioxidants can provide body protection and strengthen the immune system.
Other natural compounds found in broccoli include:
- Sulforafan, this natural compound can help keep the cartilage between joints healthy and help prevent or slow down osteoarthritis or bone calcification.
Osteoarthritis is a health problem in the form of calcification of the joints due to damage to the cartilage.
In addition, natural compounds from broccoli that still require further research from experts regarding high levels of sulforaphane can alter brain chemicals.
Therefore, research is still being conducted by experts as to whether broccoli sprout extract can help people with schizophrenia manage their symptoms. Schizophrenia is a serious mental disorder that can affect behavior, emotions and communication.
- Carotenoids, these natural compounds can help reduce the risk of developing heart disease and boost immunity.
In consuming broccoli also do not overdo it, although broccoli contains many nutrients. This is because it will cause side effects if broccoli is consumed in too large quantities.
Here are the side effects:
- Bloating
If broccoli is consumed too much, it will cause excess gas so that the stomach is bloated.
Although the condition of flatulence, is actually a normal condition if it is not caused by a disease, but flatulence will make you feel uncomfortable.
- Effects on certain medications
For someone who is taking blood thinners, it will affect the effectiveness of the drug.
This is because broccoli contains vitamin K which helps blood clotting. Therefore, the vitamin K content in broccoli will contradict the function of blood thinners.
- Indigestion
For someone who suffers from irritable bowel syndrome, consuming broccoli that contains high fiber and FODMAP, FODMAP can pass into the colon without being absorbed so that it can cause indigestion.
FODMAP is a group of short-chain carbohydrates that are absorbed in the small intestine, which will then be fermnetized by bacteria.
For people with kidney problems, they should avoid consuming broccoli because the phosphorus contained in broccoli can accumulate in the blood if the kidneys are not functioning properly.
In buying broccoli, choose broccoli that is dark green in color, broccoli heads should be firm and dense and avoid broccoli with enlarged buds, yellow and bruised because the condition of broccoli is damaged.
Broccoli stems contain the most fiber, while broccoli leaves contain cell-protecting antioxidants, vitamin E, vitamin K and Calcium.
The correct way to clean broccoli is to wash it under cold running water. However, if the broccoli is not going to be consumed yet, do not wash it first so that the broccoli does not become mushy and moldy.
If not washed, broccoli will stay fresh in a plastic bag and can be stored in the refrigerator for one week.
Thus our article about the benefits of consuming broccoli for health along with the effects of consuming excessive broccoli.
Hopefully it will be useful for you.
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