Why Should You Include Broccoli to Your Diet?


Quick everyone knows broccoli. In pasta, a meat dish is usually found alongside, in a salad or combined with cheese. Broccoli can be a great vehicle for taking essential vitamins and minerals which your body needs to work with. It’s one of the most nutritionally dense and complex vegetables around.

Broccoli is one of those vegetables that were uncommon with children and adults decades ago but people now realize the importance of green vegetables and instill them into their diet.

What Are Broccoli Nutritional Benefits?

Broccoli contains extremely large quantities of antioxidants, bioactive compounds, fiber, minerals, and vitamins. One cup (approx. 91 g) of raw broccoli has a nutritional profile:

*Carbohydrates – 6g *Fat – 0.3g *Fibre – 2.4g          

*Protein – 2.6g *Calories: 31

Broccoli contains very little fat and carbs as you can see, and is high in protein, rendering it a must in your daily diet.

Advantages of eating Broccoli

Broccoli contains a whole host of vitamins, minerals, bioactive compounds and antioxidants which help to keep our bodies as healthy as possible. Yet, what other advantages does this stalky, green vegetable bring? Let’s find out further below:

• Reduces swelling – 

Broccoli’s high antioxidant profile makes it a candidate to combat inflammation. Kaempferol, a naturally occurring flavonol in broccoli is especially good for reducing inflammation.

• Protects from Cancer –

Many studies have shown that cruciferous vegetables, including broccoli, protect our cells against undesirable invaders. The crop produces sulforaphane, a chemical that can have strong anticancer effects helping to reduce cell damage done by the disease.

• Checks Blood Sugar –

Broccoli can be particularly effective in regulating blood sugar for diabetes sufferers. Broccoli’s soluble fiber helps regulate blood sugar by slowing down digestion which then slows down sugar absorption and avoids spikes in blood sugar.

• Enhancing bone health –

Broccoli has high vitamin K content which helps improve the absorption of calcium. People with low vitamin K can suffer further fractures in their bones, as well as frail and brittle bones. Therefore, incorporating broccoli into your diet is highly recommended for healthy and strong bones.

• Youthful look –

Broccoli is capable of doing wonders for your hands, hair, and nails. It is abundant in vitamin C, decreasing skin damage, reducing wrinkles and enhancing the skin’s look and feel. In broccoli, the natural form of vitamin C also forms collagen that helps support the skin structure.

• Digestion –

Foods that are high in fiber are key to regulating your digestive system. Maintaining a healthy digestive system is vital for releasing toxins daily and protecting yourself from colon cancer. Constipation can be reduced by eating broccoli, cooked or raw and keep your digestive tract moving.

• Supports functioning healthy brain –

The nutrients present in broccoli will help maintain the good function of the brain and tissue. Sulforaphane, found in broccoli, can promote brain support and oxygenation.

Furthermore, vitamin K in broccoli is known to enhance cognitive abilities and support the functioning of the nervous system. Broccoli also contains folic acid that can ward off Alzheimer’s disease and memory-enhancing choline.

• Supports Cardiac Health –

LDL or “poor” cholesterol may increase the risk of developing heart disease. Through raising LDL cholesterol and through HDL/”good “cholesterol, Broccoli has been shown to lower the risk.

Broccoli for Weight Loss

If you are looking to lose weight, Broccoli can be an essential part of your diet. Broccoli only contains 31 calories per cup (91 g) and just 0.3 g of fat. It makes it a great alternative for dieting or striving for weight loss. 

By reducing your appetite, the fiber found in the vegetable allows you to lose weight. Broccoli’s soluble fiber absorbs water and creates a gel in your digestive tract making you feel “full” for long. Also, ghrelin is a particular hormone that signals your body when it’s hungry. The fiber in broccoli even helps to reduce ghrelin production and curb hunger even further.

In reality, the high amounts of vitamins present in broccoli will help you lose weight. Carnitine is a compound necessary for exercise metabolization of fats and is synthesized with vitamin C. Within broccoli, vitamin C facilitates weight loss by fitness through synthesizing readily high amounts of carnitine. 

Calcium stimulates weight loss through thermogenesis, small increases in core body temperature that improve metabolism and burn fat. Calcium in broccoli is believed to assist in weight loss by breaking down already accumulated fat in the body and preventing new fat cells from developing.

Bottom Line-

Broccoli is a versatile crop with a high fiber base, low-fat content, and chock full of vitamins, minerals, and antioxidants. Broccoli includes large amounts of vitamin C and vitamin K as well as antioxidants that provide the body and mind with important benefits. It’s a great way to lose weight by adding broccoli to your diet by increasing your fiber while minimizing extra calories and fat. Broccoli’s benefits are infinite and it’s no surprise that this cruciferous vegetable is one of the world’s most popular herbs.

Please contact a dietiano, licensed dietitian to get yourself a customized diet plan.

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