Health Benefits of Broccoli For Moms To-Be & Kids

Since we were kids, we have all been told that vegetables are good for us. This is true, yet as children, it was almost impossible for us to down some of the “not so appealing” ones. Broccoli is one of them. However, broccoli is a very tasty vegetable once you use it right.

Broccoli is an edible green plant belonging to the cabbage family( Cruciferae). It is a green vegetable that is closely related to cauliflower, Brussels sprouts and kale. Also known as Brassica oleracea, it is a large flowering plant with an edible flowering head, stalk and leaves.

Broccoli oddly resembles a small tree that can further be broken into smaller trees. It can be grown in all seasons but can be harvested only once a year. 

There are three main kinds of broccoli: 

• Sprouting Broccoli
• Calabrese Broccoli
• Purple Cauliflower

Now, let's take a look at the nutritional benefits of broccoli.

Nutritional Profile

92 grams of chopped raw broccoli has:

• 6 grams of Carbohydrates
• 0.3 grams of Fat
• 2.6 grams of Protein
• 2.4 grams of Fibre
• 3% of the Reference Daily Intake of Selenium
• 6% of the Reference Daily Intake of Phosphorus
• 8% of the Reference Daily Intake of Potassium
• 11% of the Reference Daily Intake of Vitamin A
• 14% of the Reference Daily Intake of Vitamin B9 (Folate)
• 135% of the Reference Daily Intake of Vitamin C
• 116% of the Reference Daily Intake of Vitamin K

The Many Health Benefits of Broccoli for Kids and Adults

Broccoli is a nutrition powerhouse. For starters, it is packed with lots of antioxidants. Broccoli contains a lot of glucoraphanin which is converted into sulforaphane, a potent antioxidant, during digestion. It helps in neutralizing the damage to cells by free radicals which will automatically mean lesser inflammation. The other benefits of Sulforaphane may include decreases in cholesterol, blood sugar, chronic disease and oxidative stress development.

Since it is a food rich in fibre and antioxidants, which are both elements that help have digestive health and healthy bowel function. It promotes a community of healthy bacteria inside your colon and works for regular bowel functioning. 

Broccoli is packed with Vitamin C which is one of the key components to building up the body’s immunity. Though it is not common knowledge that Broccoli contains Vitamin C, a half cup of the cooked vegetable can contribute to over 80% of a person’s Reference Daily Intake.

A lot of bone-related issues may be prevented with the nutrients that are found in broccoli. Being a plentiful source of Vitamin K and calcium, Broccoli also helps in maintaining healthy and strong bones, Some of the other nutrients are Vitamin A, Vitamin C, zinc and phosphorus.

Broccoli might help in the reduction of the risk of periodontal disease. It contains vitamin C and calcium along with Kaempferol which may prevent periodontitis. And sulforaphane may reduce the risk of getting oral cancer. It is even said that eating raw broccoli may remove the plaque in your mouth and may even whiten your teeth. 

Benefits of Consuming Broccoli During Pregnancy

During pregnancy, the intake of green and leafy vegetables is encouraged. Hence, broccoli is also highly recommended as it contains a lot of necessary nutrients. 

The components like calcium and folate are much needed for a healthy pregnancy. Broccoli also packs a lot of antioxidants and fibre which help in your overall immunity and work in keeping diseases away.

Constipation is a really common symptom especially during the second half of the pregnancy period and broccoli contains high fibre that will work in easing the bowels and promote regularity in bowel movement.

Pregnancy may induce a certain type of diabetes called gestational diabetes and there might be a drop in the amount of insulin produced by the body. Broccoli can help in maintaining a normal sugar level in the body to compensate for the lack of insulin produced.

Magnesium, calcium and zinc in broccoli will help in the strengthening of the bones which will be necessary for a pregnant woman.

Broccoli is high in iron which is vital during pregnancy. Even if you are taking iron supplements, you might require more as the baby tends to consume a huge amount of that.

Broccoli helps in protecting the sensitive, pregnant skin from UV radiation damage with the help of Vitamin K and B&E.

Risks of Consuming Broccoli During pregnancy

Any food taken within the limit is beneficial. The same goes for broccoli. It is suggested to take only an appropriate amount rather than consuming in large quantities.

Too much broccoli has the potential of triggering an allergic reaction which may lead to rashes all over the body and in some cases even hives. Overeating may also lead to stomach related issues such as gas and acidity.

The Tasty Way of Including Broccoli in Your Diet

 Broccoli is not exactly a kid’s favourite. But it is very beneficial for both mothers and kids. Here's how to use them:

• Cook the broccoli and add a strong but delicious salad dressing which will help to nullify the dominant taste of the vegetable.
• Steaming the broccoli is said to have better reception among the kids while there is a lot of them who prefer to have it raw.
• Broccoli soup is also a good option.

For adults: There is a whole selection of recipes that you can try out. Some of the best would be:

• Broccoli stir fry is simple yet delicious.
• Broccoli and lemon pasta is a quick fix recipe for any occasion.

Fun Facts about Broccoli you didn’t know about

• Broccoli sprouts are full of anti-cancer compounds, so much so that even John Hopkins University tried to patent them
• Broccoli is a giant bundle of unopened flowers
• Americans consider it patriotic to eat broccoli as it is believed that the vegetable was first grown on American soil
• 1 cup of broccoli contains more Vitamin C than an orange
• California is the broccoli capital of the United States. The state accounts for 90% of the national broccoli harvest

Even though it may not cater to the tastes of all, Broccoli is one of the healthiest vegetables out there. Try to encourage your children to eat it as well. Eat broccoli, eat healthily.