The food industry has created certain terms for foods, and names like functional foods and superfoods are rife in the industry today. Functional foods have an added benefit apart from the nutrients they contain. These include foods with added vitamins or foods that provide added health benefits, such as lowering cholesterol.
Naturally occurring plant-based foods that have been altered in some way to contain more health-promoting substances, such as carotenoids, also fall in the category of functional foods.
Superfoods, on the other hand, get their name because they naturally contain not just basic nutrition but provide a range of possible health benefits. This is why the health industry produces green powders and other products from these so-called superfoods.
Broccoli often makes this list as a top superfood, but is broccoli a superfood? Does it contain disease-fighting nutrients worthy of the superfood title?
Top 10 Broccoli Benefits:
Incorporating broccoli into a normal healthy diet provides numerous health benefits:
- Heart Health
- Gut Health
- Healthy Vision
- Anti-inflammatory
- Skin Health
- Bone Health
- Cancer Prevention
- Improved Immunity
- Fertility
- Detoxifier
Health Benefits Of Broccoli
Eating broccoli and broccoli spouts regularly is linked to several benefits for the heart, digestive system, vision, skin, immunity, and bones.
Heart Health
It is believed that when eaten regularly, cruciferous vegetables such as broccoli can benefit the heart and cardiovascular health.
This is because a study published in the British Journal of Nutrition discovered a link between consuming vegetables such as broccoli and lower incidence rates of calcification of the aorta. This calcification can lead to aortic stenosis, which is a narrowing of the opening of the aortic valve.
Aortic stenosis disturbs blood flow to the heart, causing symptoms such as dizziness, chest pain, and rapid heartbeat. It also increases the chances of having a heart attack or stroke. In severe cases, the only treatment to prevent death is an aortic valve replacement.
The findings of the study showed that those who ate broccoli every day were 46% less likely to develop calcification deposits in the aorta. This is believed to be due to the various phytonutrients and vitamins that are present in broccoli.
Gut Health
It is estimated that there are between 30 to 400 trillion bacteria in the human gut, but not all of these are friendly. In fact, some can be harmful if they are allowed to multiply in large enough numbers. These pathogens are usually kept in check in a healthy gut, which has colonies of friendly bacteria that vastly outnumber the bad.
Stress, bad diet, alcohol abuse, and smoking can alter this fine balance, so it is important to eat foods that not only support good bacteria but also feed them and allow them to thrive.
Eating broccoli can provide dietary fiber that is needed for a healthy digestive system. Fiber helps prevent constipation by keeping us regular. The fiber present in broccoli can also act as a prebiotic and feed the many beneficial bacteria that naturally live in the gut.
These friendly, healthy bacteria break down the fiber, and this fermentation process helps to produce short-chain fatty acids that help keep the colon lining healthy. Furthermore, this entire process creates an environment in the gut that is unfavorable for pathogens.
If these disease-causing pathogens are not able to flourish, it can help reduce the risk of sickness, diarrhea, and other potential health conditions.
Healthy Vision
Broccoli contains carotenoids, which have been linked to good eye health. Vitamin A and beta carotene promote healthy vision, as beta carotene is also converted into vitamin A in the body.
In addition, carotenoids such as lutein and zeaxanthin in broccoli are believed to be disease fighters and can prevent certain age-related eye disorders from developing.
The major age-related eye diseases include glaucoma, macular degeneration, cataracts, and temporal arteritis.
It is thought that broccoli can be extremely helpful in preventing age-related macular degeneration because it also contains indole-3-carbinol, which is being further researched as a treatment for macular degeneration.
It is thought that this compound helps to prevent this disease from developing by aiding the removal of toxins within the retina.
Anti-inflammatory
Broccoli is believed to be able to act as an anti-inflammatory in the body. This is all down to a phytonutrient found in broccoli called isothiocyanate, which is converted into sulforaphane in the body.
This has shown much promise as an anti-inflammatory, which, if present in a high enough quantity in the body, can help prevent the many health problems linked to chronic inflammation, such as arthritis and some autoimmune disorders.
Skin Health
Healthy skin relies on good hydration and a supply of nutrients explicitly targeting it. Vitamin C and A present in broccoli are often added to skin care products to help keep skin looking young and healthy.
They can also help prevent damage to the skin because they are antioxidants.
Bone Health
When we think of bone health, we usually talk about getting enough dairy products in our diet. However, it may be surprising to discover that broccoli also contains nutrients vital to support healthy bones and bone development. This may be especially helpful if you follow a vegan, vegetarian, or dairy-free diet.
The key nutrients here are calcium, vitamin K, phosphorus, and zinc, which can all help keep bones strong.
Cancer Prevention
A growing body of evidence suggests that eating more vegetables, especially cruciferous vegetables, can help prevent a multitude of cancers from developing.
Anything from breast cancer to colon cancer and even skin cancer can be prevented with a healthy diet that includes plenty of fiber and other nutrients from broccoli. In addition, it is thought that carotenoids and sulforaphane[1] are critical compounds with anti-cancer properties.
Improved Immunity
A healthy immune system needs help to keep it functioning in optimum condition. Your diet can keep it in tip-top shape, and eating broccoli is one of the best things you can do for your immune system.
A portion of broccoli has most of the vitamins, minerals, and micronutrients needed to keep the immune system functioning normally. Getting plenty of sleep and managing stress is essential too.
Fertility
Broccoli has the right nutrient profile to help boost fertility. It has vitamin C and zinc[2], which may increase libido and calcium to help regulate the alkalinity of the body, making it easier to conceive. Zinc is also important for healthy sperm production.
Detoxifier
Broccoli is high in fiber, which can prevent constipation. Regular bowel movements are important because they control the build-up of waste and toxic substances in the body.
The vitamins, minerals, and phytonutrients present also act as antioxidants which can help prevent cell damage by removing free radicals. Free radicals are unstable molecules in the environment that may be harmful to our health when we are exposed to an excessive amount.
Detoxification can aid skin health and heal rashes and skin blemishes. It also supports optimal liver function and reduces stress on the liver.
Why Is Broccoli A Superfood?
We should all be including antioxidant-rich foods such as superfoods in our diets, and broccoli fits the bill. This is because broccoli, like other cruciferous vegetables such as Brussels sprouts, contains various health-promoting nutrients that are not found in many other foods.
Eating broccoli provides the body with vitamin C and other nutrients that have an array of health benefits. Consuming broccoli regularly gives the immune system the vital nutrients it needs to be able to help fight disease and infections.
Everything from fiber, vitamins, and phytochemicals is present in broccoli. Phytochemicals are healthy compounds found naturally in plants.
The trick to getting the most out of a superfood such as broccoli is not overcooking it, as this can destroy some of these vital nutrients. Using fresh broccoli and steaming is the best method for preserving essential nutrients. Enjoying raw broccoli as a snack or atop a salad is another great way to retain its nutritional value.
Broccoli Nutrition Facts
Broccoli possesses a robust nutritional profile and is low in fat. 91 grams of broccoli contains the following:
- Total fat: 0.3 grams (g)
- Saturated fat: 0.1 g
- Carbohydrates: 6 g
- Protein: 2.6 g
- Sodium: 30 milligrams (mg)
- Fiber: 2.4 g
- Sugar: 1.6 g
- Vitamin A: 28.21 micrograms (mcg)
- Vitamin C: 81.2 mg
- Vitamin E: 0.71 mg
- Calcium: 43 mg
- Potassium: 288 mg
- Magnesium: 19.11 mg
- Phosphorous: 60.06 mg
- Selenium: 2.27 mcg
- Zinc: 0.37 mg
Other vitamins present in broccoli include pantothenic acid[3], vitamin B6, Folate, vitamin K, betaine, and choline. It also contains additional carotenoids such as lutein and zeaxanthin, the natural plant compound sulforaphane, and is cholesterol-free.
The Bottom Line
Is broccoli a superfood? We should eat broccoli because it is considered a true superfood. It contains health-promoting vitamins, minerals, and phytonutrients that fight disease and promote well-being. Cruciferous vegetables like broccoli should be eaten regularly because of these wonderful benefits.
If individuals cannot tolerate such vegetables, then adding a greens powder supplement to the diet can help boost nutrition. Some contain broccoli sprouts, nutritious greens, and use organic ingredients as well.
However, the bottom line is that eating whole food is best because you also get some much-needed fiber that can prevent constipation and aid detoxification.
If you are going to eat one vegetable regularly, then broccoli would be one of the best due to its nutritional value. It is also delicious, inexpensive, and easy to prepare.
+ 3 Sources
- Nandini, D., Rao, R., Deepak, B. and Reddy, P. (2020). Sulforaphane in broccoli: The green chemoprevention!! Role in cancer prevention and therapy. Journal of Oral and Maxillofacial Pathology, [online] 24(2), p.405. doi:10.4103/jomfp.jomfp_126_19.
- Hajjar, T., Soleymani, F. and Vatanchian, M. (2020). Protective Effect of Vitamin C and Zinc as an Antioxidant Against Chemotherapy-Induced Male Reproductive Toxicity. Journal of medicine and life, [online] 13(2), pp.138–143. doi:10.25122/jml-2019-0107.
- Nutritionvalue.org. (2022). Broccoli, raw nutrition facts and analysis. [online] Available at: https://www.nutritionvalue.org/Broccoli%2C_raw_nutritional_value.html