The Many Health Benefits of Broccoli
The health benefits of broccoli are almost never ending. Many many studies provide us with overwhelming evidence for broccoli health benefits and they just keep coming! This is not surprising due to this cruciferious vegetables extensive and prolific nutritional profile. Just one cup of broccoli provides us with twice the recommended daily allowance of vitamins C and K! Broccoli is also a good source of beta-carotene (pro-vitamin A), omega 3 fatty acids, vitamins B1 through B6, folate, potassium, manganese, phosphorous and the amino acid tryptophan. In addition to this is the many different phytochemicals that broccoli contains. Phytochemicals are antioxidants that help prevent us from developing many degenerative diseases like cancer, diabetes type II, heart disease, osteoarthritis and premature aging.
Heart Health Benefits of Broccoli
Some of the potent heart healthy phytochemicals found in broccoli are called indoles. Research conducted at the University of Hawaii discovered that indoles have a strong effect at preventing some of the risk factors for heart disease even at the tiniest concentrations. Just 100 micromoles per litre decreased the livers ability to secrete a chemical that transports LDL cholesterol to the tissues of the body by 56%. This really helps to lower high levels of LDL cholestrol in the body, which would otherwise form a plaque in the arteries and develop into atherosclerosis. The same study also found that indoles also lowered triglyceride levels in the blood. High triglycerides in the blood are also a strong risk factor for the development of heart disease.
Anti-Cancer Health Benefits of Broccoli
The very same indoles found in broccoli that help protect us from heart disease also helps protect women from developing breast cancer. Indoles provide this benefit by inhibiting the production of an estrogen based chemical that has been shown to promote tumor growth in breast tissue cells.
Broccoli is also a great source of another anti-cancer phytochemical called sulforaphane. When we eat sulforphane rich vegetables like broccoli it triggers the liver to create a lot more of its detoxifying enzymes. This is of great benefit to us because these enzymes metabolize carcinogenic chemicals in the body into a less harmful form that is sent to the kidneys and bowels to be excreted out of the body, and out of harms way!
Eye Health Benefits of Broccoli
Broccoli is a good source of two phytochemicals called lutein and zeaxanthin that have been proven for their ability to help keep our eyes healthy. Lutein and zeaxanthin concentrate heavily in the lens of the eyes where they protect the retina from the damaging effects of free radical that are delivered by UV light. Such protection significantly reduces our chances of developing eye diseases like cataracts, glaucoma and macular degeneration as well as slowing down the aging process of the eyes.
Immune System Benefits of Broccoli
Broccoli is a great source of two of the most important vitamins for the healthy functioning of the immune system – vitamins A and C. In addition to this broccoli is a good source of zinc and selenium, two trace mineral that are co-factors in the development of many immune system processes.
Don’t Over Cook!
Research shows us that boiling broccoli for more than 10 minute will kill off a significant amount of the vitamin C and phytochemicals found in broccoli. The best methods for preserving the wonderful health benefits of broccoli is to eat it raw in salads, steam it, blanch it or make broccoli juicing recipes.
