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Broccoli is divided into three main types: broccoli, broccoli, purple cauliflower. This is a great source of nutrients such as vitamins, minerals, fiber and antioxidants. Here are 14 benefits of broccoli.
1. Contains many vitamins, minerals and biological compounds
One of the biggest benefits of broccoli is its high content of essential nutrients. The amount of vitamins, minerals, fiber and some biological compounds found in broccoli is very good for health. Broccoli contains a lot of vitamin C, vitamin A, vitamin K, vitamin B9 (Folate) and some minerals like Potassium, Phosphorus and Selenium.
Broccoli can be eaten raw or cooked, both of which have health benefits but have different nutritional profiles. Different cooking methods such as boiling, sautéing or steaming can change their nutritional composition, especially vitamin C, protein and sugar. Steaming is the best way to preserve nutrients.
However, steaming or eating fresh provides a good amount of vitamin C for the body. About 78g of cooked broccoli will provide 84% of the minimum energy requirement for the body.
2. Contains antioxidants that protect health
Antioxidants present in broccoli bring many health benefits. Antioxidants help protect cells from damage caused by free radicals, help reduce inflammation and protect against a number of diseases.
Broccoli contains a lot of glucoraphanin, which is a compound that is converted to sulforaphane in the digestive system and has antioxidant effects. Test-tube and animal studies show that sulforaphane lowers blood sugar, lowers cholesterol, and reduces oxidative stress and chronic diseases. However, these studies need more time to prove beneficial in humans.
Lutein and zeaxanthin are also antioxidant compounds found in broccoli. They work to protect eye cells from oxidative damage.
Bông cải xanh có chứa những chất chống oxy hóa có tác dụng bảo vệ sức khỏe
3. Contains biological compounds that help reduce inflammation in the body
Biological compounds found in broccoli have been shown to reduce inflammation in body tissues. Animal studies have shown that broccoli contains Kaempferol (a flavonoid) with effective anti-inflammatory effects.
A study in tobacco users found that those who included broccoli in their diets reduced inflammation. The results of these studies suggest that broccoli's anti-inflammatory effects are desirable, but further research is needed to prove its effects.
4. Broccoli has anti-cancer effects
In addition to its anti-inflammatory and antioxidant effects, certain compounds in broccoli may help reduce chronic damage to certain tissues in the body. Broccoli has been studied to reduce the risk of cancer in several organs such as breast, prostate, stomach, kidney, and bladder cancers.Although these studies are small, they are encouraging. More robust studies are needed to demonstrate the role of compounds in broccoli in the treatment or prevention of cancer.
5. Increase blood sugar control
Using broccoli can help better control blood sugar in people with diabetes. The mechanism of the compounds is still unclear but appears to be related to the antioxidants found in broccoli.
Insulin resistance was significantly improved in patients with type 2 diabetes who used broccoli. Animal studies have shown that blood sugar levels and pancreatic cell damage in rats are significantly reduced when fed broccoli extracts. The source of fiber from broccoli also helps lower blood sugar and control diabetes.
Bông cải xanh giúp người bệnh tăng khả năng kiểm soát đường huyết
6. Broccoli May Help Improve Heart Health
Some studies show that broccoli can improve cardiovascular function. High cholesterol and triglyceride levels are risk factors for the onset of cardiovascular disease. The use of broccoli in meals has not only been shown to significantly reduce triglyceride and LDL cholesterol levels, but also increase levels of beneficial HDL cholesterol. This eliminates the risk of cardiovascular disease as well as atherosclerosis. Some of the antioxidants in broccoli have been studied to help reduce the risk of heart attack. Studies in mice that were put into artificial cardiac arrest and then fed broccoli reduced damage and oxidative stress in heart tissue.
7. Broccoli enhances digestive function and relieves constipation
Broccoli contains a lot of fiber and antioxidants that are beneficial for the digestive system. Beneficial bacteria are an important part of the digestive function of the gut. The high use of fiber and antioxidants in broccoli helps protect the beneficial bacteria barrier and stabilize the function of the digestive system.
The amount of fiber in broccoli helps soften stools, ease bowel movements and prevent constipation.
8. Improve dementia and enhance brain function
The nutrients and biological compounds in broccoli work to slow down the aging process of the brain, improve memory and support brain tissue and nerve function.
A study of 960 older adults who used broccoli daily to improve memory and reduce aging of the nervous system. Another study in animals treated with broccoli extract Kaempferol reduced the rate of brain damage and reduced nerve tissue inflammation after artificial stroke.
Strong bioactive compound Sulforaphane that enhances oxygen exchange and brain function
See also: Best foods to boost your brain and memory
Người lớn tuổi sử dụng bông cải xanh hàng ngày giúp cải thiện trí nhớ
9. Broccoli helps slow down the aging process
Oxidative stress and decreased metabolic function are responsible for the aging process in humans. Although this process is natural and inevitable, good diets can also contribute to genetic expression as well as the development of diseases related to aging.
Research shows that sulforaphane is an important compound found in broccoli that helps to improve the aging process through enhancing the expression of antioxidant genes. However, more studies in humans are still needed to prove this relationship more definitively.
10. Strengthening the immune system through the effects of vitamin C
The human immune system is quite complex and needs to provide many essential nutrients to improve the working efficiency of the immune system.
Vitamin C is essential for this process and broccoli contains extremely high levels of vitamin C. Research has proven that vitamin C plays a role in the prevention and treatment of many different diseases, providing 100-200mg of vitamin C helps prevent some infections.
11. Broccoli helps improve oral health
The amount of vitamin C and calcium in broccoli are two nutrients that help protect oral health effectively. They help reduce the risk of periodontal disease. Kaempferol found in broccoli also has a protective effect on the teeth from this disease. In addition, the compound sulforaphane found in broccoli helps reduce the risk of cancer in the oropharynx.
Eating broccoli is said to help remove plaque and whiten teeth. However, in terms of scientific evidence there is still not enough evidence to support this effect.
Bên trong bông cải xanh có chứa hợp chất sulforaphane giúp giảm nguy cơ ung thư miệng họng
12. Broccoli helps protect the joint system
Broccoli is rich in vitamin K and calcium, which are essential ingredients for strong bones. Besides, broccoli also contains phosphorus, zinc, vitamins A and C which also contribute to the protection of the body's bones. The compound sulforaphane found in broccoli also helps prevent osteoarthritis.
See more: Good nutrition for bones
13. The nutrients in broccoli are beneficial during pregnancy
A healthy pregnancy requires an adequate supply of essential nutrients. In particular, broccoli contains many B vitamins, especially B9 (folate) which is an essential substance for the development of the fetal nervous system.
The use of broccoli helps increase the amount of folate to help pregnant women prevent neural tube defects in the fetus. Some studies show that broccoli enhances cognitive development in infants.
14. Broccoli Helps Protect Skin From Sun Damage
Ultraviolet radiation from the sun is a common cause of skin cancer in humans. Compounds in broccoli help the body fight the harmful effects of these UV rays.
Animal studies using compounds extracted from broccoli reduce the incidence and growth of UV-induced skin cancer in rats. In addition, some studies have shown a protective effect on skin damage of compounds in broccoli after high sun exposure.
In summary, broccoli has many health benefits such as reducing inflammation, helping to control blood sugar, strengthening the immune system and cardiovascular system. However, it is necessary to provide enough nutrients from many different food sources to have a reasonable and healthy diet.
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Reference source: healthline.comSEE MORE
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