This is an automatically translated article.
Broccoli is a familiar and loved vegetable in Vietnam and many parts of the world. It not only brings deliciousness to the meal, but also offers great health benefits.
1. Nutritional composition of broccoli
Broccoli is a green vegetable shaped like a miniature tree. It belongs to the plant species known as Brassica oleracea, in the same family as kale and cauliflower and in the cruciferous family.
Broccoli family is actually divided into 3 categories:
Broccoli (Calabrese Broccoli) Broccoli Sprouts Purple Cauliflower (aka Broccoli) Broccoli is a very nutritious vegetable. Full of vitamins, minerals, fiber and antioxidants. The nutritional composition of broccoli is 90% water, 7% carbohydrates, 3% protein and almost no fat.
In 91 grams of fresh broccoli contains:
Calories: 31 Water: 89% Protein: 2.5 grams Carbohydrates: 6 grams Sugar: 1.5 grams Fiber: 2.4 grams Fat: 0.4 grams Vitamin C: 135% RDI Vitamin A: 11% RDI Vitamin K : 116% RDI Vitamin B9 (Folate) : 14% RDI Potassium : 8% RDI Phosphorus: 6% RDI Selenium: 3% RDI
Bông cải xanh là một loại thực phẩm được sử dụng hằng ngày trong các bữa ăn
1.1 Broccoli contains antioxidant precursors Broccoli's antioxidant content may be the main component of its benefits to human health. Antioxidants are molecules that inhibit or neutralize cell damage caused by free radicals. This can lead to reduced inflammation and has a protective effect on overall health.
Broccoli is high in glucoraphanin, a compound that is converted into a powerful antioxidant called sulforaphane during digestion. Broccoli also contains measurable amounts of the antioxidants lutein and zeaxanthin, which can prevent oxidative stress and cell damage in your eyes.
1.2 Broccoli is rich in bioactive compounds that may contribute to reducing inflammation Broccoli contains various bioactive compounds that have been shown to reduce inflammation in your body tissues. Kaempferol, a flavonoid in broccoli, demonstrates powerful anti-inflammatory abilities in both animal and test-tube studies. A small study in smokers also revealed that eating broccoli led to a significant reduction in inflammatory markers.
1.3. May protect against certain types of cancer Cruciferous vegetables, such as broccoli, contain various bioactive compounds that may reduce cell damage caused by certain chronic diseases count. Many small-scale studies have shown that eating cruciferous vegetables can protect against certain types of cancer, namely:
Breast Prostate Stomach Rectal Kidney Bladder
Bông cải xanh giàu các hợp chất giúp hạn chế nguy cơ mắc ung thư
1.4. With antioxidants and fiber to help control blood sugar Broccoli may help people with diabetes better control blood sugar through broccoli's antioxidant content.
One study found that type 2 diabetics who ate broccoli daily for 1 month had a significant reduction in insulin resistance. Also because broccoli is relatively high in fiber, it helps to lower blood sugar levels.
1.5. Supports heart health in various ways Elevated levels of LDL cholesterol and triglycerides are known to be major risk factors for heart disease. Broccoli can play a significant role in improving these markers.
One study that used broccoli to add to the diet of patients found a significant reduction in triglycerides and healthy LDL cholesterol, as well as an increase in good HDL cholesterol levels. In addition, the specific antioxidants in broccoli may reduce the overall risk of heart attack and the risk of cardiovascular disease.
1.6. Promotes Healthy Digestion and Relieves Constipation Broccoli is rich in fiber and antioxidants, which help keep the intestines healthy and improve the function of the digestive system. A recent human study found that people who ate broccoli were able to pass stools more easily than those in a control group.
1.7. Supports healthy mental and brain function Certain nutrients and bioactive compounds in broccoli may slow mental decline and support healthy brain and nerve tissue function. Research in 960 older adults shows that one serving per day that includes dark green vegetables, such as broccoli, may help fight or reduce the mental decline associated with aging.
Bông cải xanh có thể giúp tinh thần và chức năng não khỏe mạnh
1.8. Slows the aging process The aging process is largely due to oxidative stress and decreased metabolic function. Although aging is an inevitable natural process, diet quality is believed to be a major determinant of age-related health problems.
Research shows that sulforaphane, a bioactive compound in broccoli, has the ability to slow down the aging process by increasing the efficiency of antioxidant genes. In addition, an animal study showed that rats treated with kaempferol - a compound in broccoli - had reduced rates of brain damage and reduced inflammation of nerve tissue after a stroke. Another potent biological activity is found in broccoli with its ability to support brain function after oxygen deprivation to the brain.
1.9. Contains high levels of vitamin C to support a healthy immune system Vitamin C is arguably the most essential nutrient for immune function - and broccoli provides a significant amount of it. Half a cup, 78 grams of cooked broccoli provides 84% of the recommended daily C.
1.10. Supports Oral Health Broccoli is a good source of vitamin C and calcium, two nutrients linked to a reduced risk of dental disease. Kaempferol, a flavonoid found in broccoli, may also play a role in preventing periodontitis.
Additional research indicates that the sulforaphane in broccoli may reduce the risk of oral cancer.
1.11. Healthy Bones and Joints Many of the nutrients found in broccoli are known to support healthy bones and may prevent bone-related disorders. Broccoli is a good source of vitamin K and calcium, two nutrients important for maintaining strong bones. It also contains phosphorus, zinc, and vitamins A and C, which are necessary for healthy bones. Additionally, one test-tube study indicates that the sulforaphane found in broccoli may aid in the prevention of osteoarthritis.
Dùng bông cải xanh có thể giúp xương và khớp khỏe mạnh
1.12. Supports healthy pregnancy Broccoli is a good source of B vitamins – specifically B9, also known as folate. Folate is an essential nutrient for the development of the fetal brain and spinal cord. Regular consumption of folate-rich foods like broccoli can help ensure a healthy pregnancy outcome.
1.13. Protect your skin from sun damage Skin cancer rates are increasing in part because the ozone layer is damaged by ultraviolet (UV) rays. Research indicates that bioactive compounds in broccoli may protect against the harmful effects of UV radiation that lead to skin cancer.
Small human studies have achieved similar results, showing significant protective effects of broccoli extract against skin damage and cancer development following sun exposure. As such, broccoli is a nutrient-dense vegetable that has many health benefits, such as reducing inflammation, improving blood sugar control, boosting immunity, and boosting heart health. However, further studies on these benefits are needed. Note that there aren't any foods that provide all the nutrients in a comprehensive way. To maintain good nutrition, a varied and balanced combination of foods is required.
Articles refer to the source: healthline.com
