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:
Now, let's take a look at the nutritional benefits of broccoli.
Nutritional Profile
92 grams of chopped raw broccoli has:
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:
For adults: There is a whole selection of recipes that you can try out. Some of the best would be:
Fun Facts about Broccoli you didn’t know about
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.