What is broccoli?

What is broccoli?

Broccoli is a branched, green vegetable with either purple or more commonly green flower buds. It belongs to the brassica family, along with cauliflower, cabbage and kale, and can be eaten raw or cooked.

Nutritional benefits of broccoli

A 80g portion broccoli (boiled) provides:

• 22 kcal/96KJ

• 2.6g protein

• 0.4g fat

• 2.2g carbohydrates

• 2.2g fiber

• 478 mcg carotene

• 35 mg vitamin C

A 80g portion (about two spears) count as one of your five-a-day. Take a look at our printable infographic to discover what counts as five-a-day.

Top 5 health benefits of broccoli

1. Good for heart health

A study by Nutrition Research found that consuming steamed broccoli regularly lowers the risk of cardiovascular disease by reducing the total amount of cholesterol in the body. Another study in the US also found that increasing vegetables in the diet, especially brassica vegetables like broccoli, may reduce the risk of heart disease.

2. Contains cancer protective compounds

While there are no single ‘superfoods’ that can prevent cancer, and certain risk factors for cancer are unrelated to diet, there is evidence that eating a healthy diet can reduce the risk of cancer. A key component of broccoli is a phytochemical known as sulforaphane, which is also responsible for broccoli’s slightly bitter taste. Studies have shown that sulforaphane may play a part in enhancing detoxification of airborne toxins, such as cigarette smoke, and could help reduce the risk of certain cancers. Further research has suggested that broccoli may have anti-cancer properties and could reduce the risk of prostate cancer.

Broccoli sprouts are an even more concentrated source of these cancer-fighting compounds. You can easily sprout broccoli seeds on your windowsill, just like you would cress.

3. May be good for eye health

Broccoli contains the carotenoids, lutein and zeaxanthin that, in 2003 and 2006 studies, were linked to a decreased risk of age-related eye disorders, such as cataract and macular degeneration. Broccoli also contains beta-carotene, which the body converts to vitamin A, a deficient of which is associated with night blindness.

4. May support hormonal balance

Brassica vegetables, like broccoli, contain a plant compound called indole-3-carbinol (I3C), which acts as a plant oestrogen and may help balance hormones by regulating oestrogen levels. I3C has also shown promise as a means of lessening the risk of oestrogen induced breast and reproductive cancers in both men and women, although more studies are needed in this area.

Brassicas, like broccoli, appear to influence oestrogen metabolism potentially shifting it to a more favourable composition.
2. Contains most cancers shielding compounds While there aren't any single ‘superfoods’ that could save you to most cancers, and sure hazard elements for most cancers are unrelated to weight loss program, there's proof that consuming a healthful weight loss program can lessen the hazard of most cancers. A key factor of broccoli is a phytochemical recognized as sulforaphane, which is likewise liable for broccoli’s barely sour taste. Studies have proven that sulforaphane can also additionally play an element in improving cleansing of airborne toxins, which include cigarette smoke, and will assist lessen the hazard of sure cancers. Further studies has advised that broccoli can also additionally have anti-most cancers properties and will lessen the hazard of prostate most cancers. Broccoli sprouts are a fair greater focused supply of those most cancers-preventing compounds. You can without difficulty sprout broccoli seeds in your windowsill, much like you'll cress. 3. May be properly for eye fitness Broccoli incorporates the carotenoids, lutein and zeaxanthin that, in 2003 and 2006 research, have been connected to a reduced hazard of age-associated eye disorders, which include cataract and macular degeneration. Broccoli additionally incorporates beta-carotene, which the frame converts to diet A,  that is related with nighttime blindness. 4. May assist hormonal stability Brassily veggies, like broccoli, comprise a plant compound referred to as indole-3-carbinol (I3C), which acts as a plant estrogen and might assist stability of hormones through regulating estrogen levels. I3C has additionally proven promise as a method of lessening the hazard of estrogen prompted breast and reproductive cancers in each guy and women, despite the fact that greater research is wished on this area. Basilicas, like broccoli, seem to influence estrogen metabolism, probably transferring it to a greater beneficial composition