Written by Dr. Sanjana V.B Bhms,dbrm,cdn
Founder & medical director of siahmsr wellness.in

Reviewed by SIAHMSR

All rights reserved with siahmsr digital healthcare[siahmsr wellness]

 Health benefits of Broccoli (Brassica oleracea) as an anti- ageing food

 Broccoli is a cruciferous vegetable that belongs to the Brassica genus of plants. It's a type of flower with a thick, central stalk with grayish-green leaves and green florets which is used for its antioxidant and antiaging properties.

Consuming broccoli raw or cooked provides many essential nutrients to your body, although some cooking methods will reduce a few compounds like flavonoids in it.

·        Broccoli is a low glycemic index food.

     That is, it has only a minimal effect on blood sugar levels of your body. The glycemic index estimates how a food affects your blood sugar levels. The glycemic index (GI) for broccoli is 10 which low and hence people with diabetes or high blood sugar levels may consume broccoli .It has only a trace amount of fat and is cholesterol-free.

      Broccoli contains a small amount of omega-3 fatty acids in the form of alpha-linolenic acid (ALA).

     Omega 3 fatty acids in moderate amounts are good for heart health. Consuming two cups of broccoli delivers nearly 0.5 grams of ALA. Broccoli is beneficial and safe for intake in people having heart diseases.

·          Broccoli is a good source of vitamin C an effective antioxidant

      It is providing over 81mg, or about 135% of your daily needs. Vitamin C is an antioxidant and immunity boosting nutrient which may protect you from infections and diseases consequent to oxidative stress. Broccoli and its vitamin C content helps in skin repair and prevention of skin wrinkles and sagging by boosting collagen formation.

     Broccoli improves the health of your ageing bones

·         It is also an excellent source of vitamin K, important in bone health and wound healing and helps in normal blood clotting mechanism of the body.

·        Minerals in broccoli include manganese, potassium, and phosphorus which are essential for health of bones and cardiovascular system.

      Broccoli improves cardiovascular health

·         It's also a great source of vitamin A, manganese, potassium and B vitamins. All these nutrients aid in keeping your heart, nerves and eyes in good healthy functional condition  fighting against degenerative changes.

     Broccoli  for pregnant women & healthy development of fetus

     Folates[folic acid] are essential for the health of fetus in pregnant women.

      Broccoli is low in calories and rich in healthy fibres.

·        Raw broccoli contains almost 90% water, 7% carbs, 3% protein, and almost no fat. Broccoli is very low in calories, providing only 31 calories per cup (91 grams).

The nutrition facts for 1 cup (91 grams) of raw broccoli

Calories: 31

Water: 89%

Protein: 2.5 grams

Carbs: 6 grams

Sugar: 1.5 grams

Fiber: 2.4 grams

Fat: 0.4 grams

The carbohydrates in broccoli are not harmful to health as the carbs mainly consist of fiber and sugars. The sugars are fructose, glucose, and sucrose, with small amounts of lactose and maltose. The total carb content is very low, with only 3.5 grams of digestible carbs per cup (91 grams).

Fibers can promote gut health, as well as weight loss .One cup (91 grams) of raw broccoli provides 2.3 grams of fibers.

Fibers can help to reduce cholesterol, regulate blood sugars, and aid in weight loss. Eating high fiber food helps you feel full longer after eating and it reduces the desire for frequent eating.

Research studies have shown that a fiber-rich diet is associated with a lower risk for type 2 diabetes. Moreover, diets that are higher in fiber can decrease the risk of colon cancer.

Anticancer properties of broccoli

A few research studies suggest that eating higher amounts of cruciferous vegetables like broccoli, cabbage, cauliflower, Brussels sprouts, and kale can reduce the risk of certain types of cancer, including prostate, lung, and breast cancer. Indole-3-carbinol  and sulforaphane (an isothiocyanate) compounds of broccoli have been most frequently examined for their anticancer effects. They help protect cells from DNA damage, inactivate carcinogens. They are anti-inflammatory and also have potential induce cell death (apoptosis).These chemicals in broccoli inhibit tumor blood vessel formation (angiogenesis) and tumor cell migration.

Antioxidant properties of broccoli

Broccoli has been shown to protect certain cells from oxidative stress, reducing the incidence of chronic health problems such as heart disease. Scientists believe these effects are due to vitamin C, phenolic compounds, carotenoids, vitamin E, and isothiocyanates.

 Cruciferous vegetables contain a group of substances known as glucosinolates, which are sulfur-containing chemicals .

During food preparation, chewing, and digestion, the glucosinolates in cruciferous vegetables are broken down to form biologically active compounds such as indoles, nitriles, thiocyanates, and isothiocyanates.

 Human body a stress-response pathway, known as NRF2, which controls over 200 genes responsible for anti-inflammatory and antioxidant processes. When this pathway is activated, the body suppresses inflammation, activates detoxification, and promotes antioxidants to exert their effects.

The cruciferous vegetable family—broccoli, broccoli sprouts, Brussels sprouts, etc.—contain a critical compound, called sulforaphanes [isothiocyanates  ] that potently activate the NRF2 pathway .  Sulforaphanes, therefore, allow us to cope with the stressors and harmful chemicals we get exposed to.

Broccoli may be included into your diet in different ways. It is a major ingredient in soups and salads. It is also used for making roles,pizza, Broccoli Quiche etc.

Written by Dr.Sanjana. V.b Bhms,Dbrm,cdn[copyright]

REFERENCES

·        https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/cruciferous-vegetables-fact-sheet

·        https://www.nature.com/articles/s41598-017-14520-8

·        https://pubmed.ncbi.nlm.nih.gov/21906651/

·        https://pubmed.ncbi.nlm.nih.gov/29080462/