Broccoli: Benefits, Nutritional value and Side Effects

Benefits of broccoli

The word broccoli is of Italian origin and broccoli is a type of vegetable that closely resembles cauliflower but in green or purple, you can eat it raw or cooked, but it is better to eat it raw because of its high content of vitamins and nutrients as you can add it to salads or prepare it as meals or as a soup too.

And since it is very beneficial, we healthy queries will address the following most important benefits of broccoli especially for health, skin, hair, nutritional value, side effects, and proper storage and cooking methods for Broccoli.

Benefits of Broccoli

As we know, Broccoli has many many benefits for skin, hair, pregnant women, children and also helps to fight cancer and also plays a vital role in losing weight which is discussed  below:

Broccoli benefits for the skin

1) Maintains healthy skin.

Broccoli is rich in antioxidants such as Vitamin A, C, A. Vitamin C stimulates collagen production and thus keeps your skin healthy while Vitamin A protects skin cell membranes and prevents ultraviolet damage.

2) Promotes skin repair and regeneration.

Broccoli contains a substance called “glucoraphanin”, which works to constantly renew the skin and repair its damage, and thus obtain a brighter complexion.

3) It fights aging. 

Broccoli fights free radicals responsible for skin problems and speeds up aging due to their vitamin C and antioxidants, and thus it reduces the appearance of fine lines, wrinkles, and pigmentation. In addition to containing vitamin “A and B” and “beta-carotene” which help to glow naturally to the skin and thus obtain a more youthful complexion.

4) Protects against harmful sun rays.

Broccoli is very effective in protecting the skin from the sun’s harmful ultraviolet rays. This is because it absorbs these rays and prevents their penetration into the skin due to the presence of a chemical called sulforaphane, which reduces redness and skin inflammation resulting from exposure to these rays.

Hence, it is much better than sunblock creams that are available on the market.

5) Protects against skin cancer.

Since broccoli protects us from the sun’s ultraviolet rays and from frequent skin burns, it, therefore, protects and significantly reduces the risk of skin cancer resulting from frequent exposure to burns and harmful rays.

6) Improves skin immunity.

Vitamin C and beta-carotene and other vitamins and minerals such as selenium, copper, zinc, and phosphorous found in the green roots of broccoli improve your skin’s immune system and thus protect from various skin infections. In addition to vitamins “A and K”, omega 3, fatty acids, amino acids, and folate add luster and shine to your skin.

Broccoli Benefits for Hair

7) Promotes hair growth and prevents hair loss.

Broccoli contains vitamin “A, C, and B6” and anti-oxidants that stimulate the production of moisturizing fats for the hair and scalp by eliminating free radicals, in addition to containing calcium that strengthens hair follicles and prevents hair loss and curls and thus obtaining fine hair Strong and thick.

8) adds shine and luster to the hair. 

This is because it contains fatty acids and omega-9 that give the hair natural luster and shine.

9) It protects against the risk of developing cancer.

This is because it contains some anti-cancer properties that can remove and get rid of the estrogen hormone responsible for cancer, especially breast and uterus cancer.

10) For pregnant women.

This is for its richness in fibers, vitamins, and minerals, which are essential for a healthy body. Thus, one cup of broccoli provides them with the necessary nutrients, prevents constipation, and strengthens the immune system.

11) Broccoli is good for heart health

It contains fibers, fatty acids, and vitamins that regulate blood pressure in the body and thus prevent heart attacks and strokes, as it reduces bad cholesterol and protects blood vessels from damage.

12) Good for the nervous system

Broccoli contains potassium which is necessary to maintain the integrity of the nervous system and it also helps the brain to work better.

13) Broccoli helps to lose weight.

This is because broccoli is a rich source of fiber that is insoluble and insoluble and therefore it helps you lose a lot of weight, prevents constipation, and also maintains blood sugar levels. One cup of broccoli contains high protein and half the calories in a cup of rice or corn.

14) Healthy to the eye.

Broccoli containing Vitamin A helps the retina absorb light and provide adequate vision, in addition to its properties to prevent cancer that prevents cataracts resulting from aging.

15) Regulates blood pressure

Broccoli works to reduce the level of cholesterol in the blood, as it allows blood to flow in a proper way through the blood vessels.

16) Detoxify

It is one of the vegetables and fruits that contain the special nutrients needed to remove toxins from the waste components of the body.

17) It strengthens the bones

Eating broccoli on a regular basis helps to prevent damage and osteoporosis, especially in women during or after pregnancy, and this is because it contains a high percentage of calcium.

18) Treats and prevents anemia

Broccoli contains a high content of iron and folic acid sufficient to prevent anemia and undernutrition.

19) Reduces allergies and infections

This is because it contains fatty acids and omega-3, known as an anti-inflammatory.

20) It reduces the acidity in the body and thus it treats and prevents stomach ulcers.

21) useful for children.

Broccoli is one of the very beneficial vegetables also for children because it is full of nutrients necessary for the healthy growth of your child, but it is better to serve it to your child between 8 to 12 months of age.

Recommended article: Oranges: Health Benefits, Nutrition, and Side Effects


Benefits of Broccoli

 Nutritional value of Broccoli.

– Water: 89.3 g – Energy: 34 calories
– Protein: 2.82 g – Total Fat (fats): 0.37 g
– Carbohydrates: 6.64 g – Fiber: 2.6 g
– Sugars: 1.70 g – Calcium 47 mg
– Iron: 0.73 mg – Magnesium 21 mg
– phosphorous: 66 mg – potassium 316 mg
– sodium: 33 mg – zinc: 0.41 mg
– vitamin C: 89.2 mg – thiamine 0.071 mg
– niacin: 0.639 mg – vitamin B6: 0.175 mg
– folic acid: 63 micrograms – Vitamin A 623 IU
Vitamin A: 0.78 mg Vitamin K: 101.6 mcg

Side effects of frequent eating Broccoli.

  • May cause bloating.
  • It may cause bowel irritation and stomach pain.
  • It may lead to hypothyroidism.
  • Be careful when taking it, especially if you are following blood thinners, because its vitamin K content may interfere with the effectiveness of the medicine.
  • People with bowel or diarrhea problems should generally avoid using broccoli or high-fiber foods.

Therefore, the broccoli is generally safe and the side effects are not dangerous.

Proper storage and cooking methods for Broccoli.

1- It should be kept unwashed in a plastic bag, taking care to remove as much air as possible.

2- You can keep it in the refrigerator for up to 10 days.

3- In the event that it is not used entirely, keep the broccoli heads, as they lose a lot of vitamin C quickly as soon as they are cut.

4- You can freeze the peeled broccoli for up to a year.

5- You can keep the broccoli cooked in an airtight container in the refrigerator for a few days.

6- Avoid boiling broccoli because, in this way, it loses many of the nutrients needed to fight cancer.

7- Be sure to cook it with steam for up to 20 minutes only, and when frying it for no more than five minutes to avoid losing protective materials against cancer.

8- If you put it in the microwave, put it for only three minutes.

We healthy queries hope you find the right information about the important benefits of broccoli especially for health, skin, hair, nutritional value, side effects, and proper storage and cooking methods for Broccoli.

So, feel free to share this information with your friends’ family, and relatives.

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