Eating Broccoli Every Day Will Do This To Your Body
How can I use broccoli in my diet?
The ‘wonder vegetable’ broccoli belonging to the cabbage family is one of the richest edible plants with great nutritional values. The health benefits of this super food include preventing cancer, regulating blood pressure, maintaining heart health, boosting brain power and preventing premature skin ageing. Though it was initially considered an exotic vegetable in India, it has now become quite a common ingredient in our kitchen. (ALSO READ Top 7 foods rich in vitamin E that you should include in your diet).Also Read - Broccoli To Cabbage: Top 5 Vegetables That A Diabetic Patient Must Include In Their Diet - Watch Video
Broccoli gives you a good dose of dietary fiber and various vitamins like Vitamin A, C and K. It can ward off liver cancer risk, oral cancer and prostate cancer. This super-food can also improve treatment of breast cancer and help in treating age relation vision loss problems. You can use broccoli in different ways in your diet to get the most nutrition from your food. Here are 6 ways you can include more broccoli in your diet. Also Read - McDonald's Has A New Logo In Russia. Are You Loving It?
Add broccoli in your pasta
Add broccoli in your pastaAlso Read - Health Benefits Of Anjeer: Top 5 Reasons Why You Must Include Dried Figs In Your Diet - Watch Video
If you love having creamy pasta, you can add chopped broccoli to the pasta preparation. This way you will make sure that you get enough dietary fiber. Add broccoli along with your other favorite toppings such as cherry tomato, baby corn and olives. This is also one of the easiest ways to get kids to eat broccoli.
Toss some broccoli into your salad
Toss some broccoli into your salad
Toss some blanched fresh broccoli in your salad. You can add either raw or steamed broccoli in your green salad or chicken salad. The great thing about this ingredient is that it gels well with both vegetarian and non vegetarian preparations.
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Stir fried broccoli
Stir fried broccoli
One of the simplest ways to add broccoli in your diet is to add stir fried broccoli as a side dish. You can stir fry it with some black pepper and salt and serve it with chicken. You can also toss it with other vegetables of your choice and serve the healthy platter piping hot. (ALSO READ Top 6 ways to include more mint or pudina in your diet).
Roasted broccoli snack
Roasted broccoli snack
Instead of unhealthy snacking you can make a healthy broccoli snack. To make roasted broccoli snack, chop broccoli, coat it with olive oil and salt, and toss it into the oven set to 200 degree Celsius. Roast for 15 minutes and then after taking it out add some chopped onions, tomato and cheese. Serve it alongside a salsa dip. (ALSO READ Forget nachos, try roasted broccoli with your beer: Here’s the recipe for roasted broccoli).
Pureed broccoli soup
Pureed broccoli soup
You can make a hearty and tasty broccoli soup to get a good dose of all the nutrient benefits. In a sauce pan, melt butter and stir in onion and celery. Add broccoli and broth and simmer over high heat. Puree the soup and add a little bit of black pepper and cream as garnish before serving it. Did you know that a serving of broccoli a day can keep prostate cancer at bay?
Homemade broccoli pizza
Homemade broccoli pizza
Instead of ordering a pizza, make a healthy homemade pizza using healthy alternatives. Use a wheat base and add broccoli along with other toppings like tomatoes, onions, olives and corn. This is yet another great way to lure your kids into having something healthy.
(Picture courtesy: Shutterstock)
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Does broccoli give you gas?
Let’s talk about something uncomfortable: gas and bloating. Most of us pass gas anywhere from 12 to 25 times a day, according to Brigham and Women’s Hospital, and surveys show that abdominal bloating affects up to 30% of Americans. “Having a perfectly flat stomach all the time isn’t normal,” says Health contributing nutrition editor Cynthia Sass, MPH, RD. “After you eat and drink, food and liquids take up space inside your stomach and intestines, and that means some expansion.”
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A ballooned belly doesn’t necessarily indicate that something is wrong with what you eat, but if your abdomen is too swollen to squeeze into your jeans, you may want to identify the belly bloaters in your diet.
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Worst: Broccoli, cabbage, kale
Kale, broccoli, and cabbage are cruciferous vegetables, which contain raffinose — a sugar that remains undigested until bacteria in your gut ferment it, which produces gas and, in turn, makes you bloat. But don’t shun those healthful greens just yet. “Consistently eating nutrient-rich, high-fiber foods leads to having a stronger, healthier digestive system that’s less prone to bloating,” Sass says.
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So keep eating the green stuff, but keep your portions in check. And if you absolutely can’t part ways with even a gram of your kale, steam it: “Cooking any vegetable softens the fiber and shrinks the portion as some of the water cooks out, so it takes up less space in the GI tract,” Sass says. It won’t eliminate or prevent bloating altogether, but it may make your veggies easier to digest.
Worst: Legumes
It’s probably not news to you, but beans, along with lentils, soybeans, and peas are gas-causing foods. These little guys are basically bursts of protein in a pod, but they also contain sugars and fibers that our bodies can’t absorb. So when legumes reach the large intestine, your gut bacteria take the lead and feast on them. This process leads to gas and can balloon out your waist.
Combine legumes with easily digestible whole grains, like rice or quinoa. Your body will eventually get used to them. “If you eat fruits, veggies, nuts, whole grains, and beans often, they won’t bother you as much as if you eat them sporadically,” Sass said.
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Worst: Dairy
If you feel gassy after a few slices of cheese or a bowl of cereal with milk, you may be lactose intolerant, which means your body lacks the necessary enzymes to break down lactose (the sugar found in dairy products). That can cause gas to form in the GI tract, which may trigger bloating.
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So before all that gas gets to you, steer clear of dairy products and opt for the many lactose-free or nondairy alternatives out there. The American Gastroenterological Association (AGA) also suggests the use of lactase tablets like Lactaid, which help people digest foods that contain lactose.
Worst: Apples
An apple a day may save you a trip to the doctor’s office, but it does not keep the bloat away. High in fiber, apples also contain fructose and sorbitol, sugars found in fruits that many people can’t tolerate, Sass says. The result? You guessed it: gas and the inevitable puffy feeling.
Apples are a great snack, however: One fruit provides an average of 4.5 grams of protein and around 10% of your daily vitamin C requirement, so don’t give up on them altogether. “Eating apples specifically has been linked to a lower risk of heart disease and respiratory problems, including asthma, bronchitis, and emphysema,” Sass says. Eat them in moderation and separately from meals, and time your eating right: “If you’ll be wearing a form-fitting outfit or bathing suit, you might not want to reach for an apple,” Sass says. Other fruits that bloat: pear, peaches, and prunes.
Worst: Salty foods
Eating high-sodium foods can trigger water retention, which can balloon you up, Sass says. Avoiding sodium isn’t as simple as steering clear of the saltshaker, however. The CDC reports that about 90% of Americans consume more sodium than is recommended for a healthy diet (2,300 mg per day for most people, and 1,500 mg for adults over 50, and people with diabetes, high blood pressure, and high risk of hypertension). Sodium sneaks its way into most processed and packaged foods, including soups, breads, and these other surprisingly salty foods. That makes it very difficult to avoid. When and if you do succumb to salt, drink a lot of water to help flush it out.
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Best: Cucumber
People use cucumbers to reduce puffiness under their eyes—and you can eat them to do the same thing for your belly. The vegetable contains quercetin, a flavonoid antioxidant that helps reduce swelling, says Sass.
“Cucumbers have been shown to inhibit the activity of pro-inflammatory enzymes,” she adds.
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So slice it up and eat it as is, or swap sugary drinks with a glass of cucumber water.
Best: Bananas
Foods rich in potassium—like bananas, plus avocados, kiwis, oranges, and pistachios—prevent water retention by regulating sodium levels in your body and can thus reduce salt-induced bloating. Bananas also have soluble fiber, which can relieve or prevent constipation.
“Bloating can also be caused by constipation,” Sass says. “If you’re not able to eliminate waste in the GI tract, you become ‘backed up’ so to speak, which can lead to a bloated look.”
Best: Papaya
The enzyme contained in papaya (papain) helps break down proteins in your GI system, which makes digestion easier. Sass says that the tropical fruit also has anti-inflammatory properties, as well as fibers that support a strong digestive tract.
Eat papaya whole and fresh or blended into a smoothie
Best: Asparagus
Asparagus is an anti-bloating superfood. Sure, it makes your urine smell, but it also makes you pee, period—helping you flush all that excess water, thus relieving any discomfort and bloat.
It also contains prebiotics, which help support the growth of “good” bacteria, according to Sass. This helps maintain a healthy balance in your digestive system to prevent and/or reduce gas.
Finally, the vegetable contains soluble and insoluble fibers, which helps promote overall digestive health.
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Best: Yogurt with probiotics
Get some of those good bacteria into your gut! Called probiotics, they help regulate digestion and champion the overall health of your digestive tract. Sure, you can take probiotic supplements, but you may as well get a breakfast out of it.
So eat your bloat away with a yogurt that has active cultures. You can sweeten it with a little honey, jam, or granola.
Best: Fennel seeds
Fennel is a digestive tract savior. The seeds have a compound that relaxes GI spasms, which allows gas to pass and relieve bloating, says Sass.
You can find fennel and fennel seeds in breads, sausages, and other meat dishes. You can also chew on the seeds directly or sip on a fennel tea at the end of a meal.
Best: Ginger
Ginger is a go-to home remedy for colds, achy muscles, cramps, and seasickness. Add bloating to the list—ginger is a natural anti-inflammatory and an all-star digestive aid. It soothes the digestive system and relaxes the muscles of the digestive tract, which can relieve bloating, Sass says. It also contains an enzyme that absorbs proteins, thus reducing protein-induced puffiness and gas.
Fresh ginger can be added to smoothies and salad dressings, and it adds tons of flavor to recipes like these. You can also make homemade tea.
Best: Peppermint and chamomile tea
If you’re feeling stretched out after dinner, you can sip on a hot cup of peppermint or chamomile tea. Both kinds relax GI muscles to help dissipate the gas that causes your stomach to bloat. Aside from improving digestion, chamomile can also soothe and relax, which can help ease any sort of stomach discomfort.
Does broccoli make you fat?
Think you’re too bloated to squeeze into your skinny jeans? You’re not alone.
A study by WebMD found that one in 10 Americans say they regularly suffer from bloating.
Dr. Robynne Chutkan, author of the new book “The Bloat Cure,” offers four tips to keep your tummy flat.
Put down the coffee
“Caffeinated beverages, especially coffee, can overstimulate your digestive system and lead to bloat-causing spasms,” Chutkan, a faculty member at Georgetown University Medical Center, writes.
Avoid canned food
While canned foods have a longer shelf life, they can also contain bisphenol A (BPA), a chemical that can disrupt your digestion.
Limit cruciferous vegetables
Greens like cabbage, broccoli and Brussels sprouts are rich in vitamins C, E and K, but scarfing down too much in one sitting could upset your tummy. They contain raffinose, a starch that ferments in your colon and produces bloat-causing methane gas. Chutkan suggests spreading out consumption of these veggies and adding lemon juice to stimulate stomach enzymes.
And watch your fiber intake
Fiber-packed foods like beans and kale are full of vitamins, but eating too much in one sitting can clog your digestive pipes, causing a backup and major bloat. Chutkan suggests splitting your fiber foods into smaller servings and drinking lots of water in between.
Don’t eat soy
“Large amounts of processed unfermented soy [below] have estrogen-like effects, which contribute to bloating and weight gain,” Chutkan says.
What is healthier broccoli or spinach?
Both spinach and broccoli are called superfoods due to their several health benefits and high nutritional value. Have a look at the comparison between the two green leafy vegetables and know which is best for you.
by Samarpita Yashaswini | Updated on Jan 28, 2021 11:17 PM IST | 3M
Spinach vs Broccoli: Find out which is healthier a...
Spinach vs Broccoli: Find out which is healthier and more nutritious
Spinach vs Broccoli: Find out which is healthier and more nutritious
When it comes to having a healthy diet, green leafy vegetables are hands-down one of the best foods to consume. Be it kale, cabbage, broccoli or spinach. Green leafy vegetables have many health benefits including vitamins, minerals and fibre.
When it comes to comparing two such vegetables, spinach and broccoli, the former is rich in various types of flavonoid antioxidants and has anti-inflammatory properties. While the latter is rich in Vitamin C, calcium and zinc. Broccoli can be eaten in many forms be it steamed, cooked or raw. Spinach too can be consumed in cooked and raw form. Here are some differences between the two vegetables.
Spinach
Spinach Nutritional value
Spinach is rich in Vitamin K and is a great source of iron. Spinach also contains a considerable amount of manganese, magnesium, potassium, dietary fibre, Vitamin B6, lutein, protein, choline, etc.
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Spinach Health benefits
Spinach helps keep the blood sugar levels in check as it is rich in potassium that is beneficial for people suffering from high blood pressure. It controls the blood sugar level by reducing the effects of sodium in the body.
It has anti-inflammatory properties like neoxanthin and violaxanthin that reduce inflammation. Such properties aid in preventing osteoporosis, migraine, headaches, asthma and arthritis.
Spinach is a rich source of iron that helps in preventing the risk of suffering from anaemia. Iron boosts energy in the human body and helps you stay active and energetic.
Broccoli
Broccoli Nutritional value
It is rich in zinc, calcium, selenium, pantothenic acid, chromium, folate, Vitamins E and B1. It has anti-oxidant properties and helps in maintaining healthy bones, skin, vision, along with a strong immune system.
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Broccoli Health benefits
Broccoli is said to be effective in preventing cancer. It reduces the risk of cancer in various organ systems in our body. It is able to do so because it has a high amount of selenium present in it.
It is rich in certain carotenoids known as lutein and zeaxanthin that aid in reducing the risk of age-related eye disorders like cataract and macular degeneration.
Broccoli is rich in Vitamin K which is an essential nutrient needed for blood clotting and helps in keeping the bones healthy and strong. It increases bone mineral density and decreases the risk of fractures in people with osteoporosis.
Conclusion
It can be said that between the two vegetables, spinach is said to be healthier than broccoli as it has high water content, a lesser amount of sugars and is richer in protein, magnesium, Vitamin E, manganese and potassium as compared to broccoli.
Can you eat unlimited broccoli?
Q: I’ve heard you refer to vegetables as a “free food,” what does this mean?
A: A “free food” on F-Factor means exactly what it sounds like; you can eat AS MUCH AS YOU’D LIKE. Exciting? Yes! But this by no mean grants you carte blanche to eat unlimited tempura-fried carrots and maple bacon Brussels if trying to lose or maintain your weight. Before you go shoveling platefuls of french fries into your mouth, there are some stipulations and disambiguations to cover. We explain…
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Non-starchy vegetables are a “free food” on F-Factor. This means two things: (1) you can eat as much of them as you’d like and (2) they are considered a carbohydrate-free food, and therefore do not contribute carbohydrates to your total carb intake (which determines your daily net carb total). While non-starchy vegetables do naturally contain some carbohydrates, they’re counted as 0g carbs on F-Factor, because they’re high in fiber, nutritious and rather low in carbs.
DISAMBIGUATION
While all “free foods” on F-Factor have 0g of carbs, not all foods that we count as 0g of carbs on F-Factor are free foods in the way non-starchy vegetables are. Protein, for example, does not contain carbohydrates, but you cannot have unlimited amounts of these foods like you can with non-starchy vegetables. Eat too much chicken and shedding those last few lbs might not be so easy.
BUT WHY? HOW?
Simply put, the incidence of obesity in this country isn’t due to people eating too much kale and the reason so many people are overweight is not because they are sitting around eating too many carrot sticks, lettuce leaves or grape tomatoes. Rather, it is often a lack of vegetables in the diet that leads people to fill up on calorically dense foods in the first place—and then struggle to maintain their weight.
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Vegetables are good for you, and you should be eating them. Vegetables are relatively low in calories (non-starchy ones contain just 25 calories per cup), have a high-water content, contain fiber, and are filled with antioxidants, vitamins and minerals. They’re not only great for weight management, but overall health and wellness.
Working in private practice, we have found that when patients began adding more vegetables to their diets, they felt fuller on fewer calories, enabling them to lose weight without feeling hungry. And people are are more likely to fill up on vegetables when they think of them as a free food… so there you have it, they’re a free-food on F-Factor.
SO YOU’RE SAYING I CAN EAT AS MUCH AS I WANT AND STILL LOSE WEIGHT?
Yes, if following F-Factor correctly, people can eat unlimited vegetables and still lose or maintain weight—so long as they are non-starchy vegetables that are raw, plain or steamed with no oil (as opposed to being prepared with butter, oil or sauce).
WAIT, IT SOUNDS LIKE THERE ARE STIPULATIONS…
Well, of course there are! As noted above, this only holds true when vegetables are raw, plain or steamed with no oil (as opposed to being prepared with butter, oil or sauce), and vegetables are non-starchy vegetables. Oil alone is 135 calories per tablespoon—it doesn’t take a mathematician to see what a measly spoonful of oil can do to a perfectly healthy 25-calorie cup of broccoli.
This also only works if you’re following F-Factor correctly. If you’re not following proper portion sizes for proteins, exceeding well over 33 grams of fat per day, and of course not staying under your daily net carb allotment (while meeting your daily fiber goal), you could eat all the cucumber slices in the world and we wouldn’t be able to guarantee weight management. However, if following F-Factor perfectly, and you’re eating plain non-starchy vegetables you can have unlimited amounts and still lose/ maintain your weight.
When dining out follow this motto: if veggies are sautéed or in sauce, eat half, but if plain and steamed, have as much as you’d like.
SO WHICH VEGETABLES DOES THIS MEAN?
We’re talking non-starchy vegetables. Non-starchy vegetables contain 5 grams of carbohydrate (count as zero carbohydrate on F-Factor), 2 grams of protein, 0 grams of fat, and 25 calories for 1 cup raw, or a 1/2 cup cooked. Starchy vegetables, which are NOT free foods are vegetables like beans, corn, peas, plantains, potato, squash, and sweet potato. Starchier vegetables contain more carbs than non-starchy vegetables, and thus are counted as carbs on F-Factor.
NON-STARCHY VEGETABLES
Amaranth leaves (Chinese spinach)
Artichokes
Asparagus
Baby corn
Bamboo shoots
Bean sprouts (alfalfa, mug, soybean)
Beets
Broccoli
Brussels sprouts
Cabbage (green, red, bok choy, Chinese)
Carrots
Cauliflower
Celery
Chayote
Cucumber
Daikon
Eggplant
Fennel
Greens (collard, dandelion, mustard, turnip)
Hearts of palm
Jicama
Kale
Kohlrabi
Leeks
Mushrooms
Okra
Onions
Pea pods
Peppers
Radishes
Salad greens
Scallions
Spinach
Tomato
Turnips
Water chestnuts
Zucchini
HOW DO I JOURNAL THESE VEGETABLES?
When you document the non-starchy vegetables you eat in your journal, allot them zero for grams of carbohydrate, and the amount of fiber that the portion of that vegetable contains. Although vegetables contain some carbohydrate, on the F-Factor Diet they are considered a carbohydrate-free food. But do give yourself the benefit of the fiber they contain. For example, 3 oz baby carrots would be journaled as 0g carb, 2g fiber, and 1 cup of hearts of palm would be journaled as 0g carb, 5g fiber.
What vegetables should I eat everyday?
The Dietary Guidelines for Americans recommend people to have about two and a half cups of vegetables per day.
Vegetables are high in fiber and nutrients while low in fats, sugars, total calories, and cholesterol. Vary your veggie intake according to your dietary needs to keep meals and snacks interesting and beneficial.
Deeply colored vegetables have the highest concentrations of:
vitamins,
polyphenols,
minerals, and
antioxidants.
These include all plant foods that are dark green, deep red, purple, or bright orange or yellow.
Healthy eating means consuming more dark green vegetables, such as broccoli, spinach, and other dark leafy greens. Include more red or orange vegetables, such as carrots, tomatoes, sweet potatoes, and legumes, in your diet (dry beans and peas).
Table. The recommended veggie amounts with examples
Vegetables Recommended Examples
Dark green vegetables 1 ½ cups/week
Bok choy
Broccoli
Collard greens
Dark green leafy lettuce
Kale
Collards
Mustard greens
Romaine lettuce
Spinach
Turnip greens
Green herbs
Red and orange vegetables 5 ½ cups/week
Tomato
Carrots
Sweet potatoes
Red peppers
Winter squash
Pumpkin
Dry beans and peas 1 ½ cups/week
Kidney and black beans
Lentils
Chickpeas
Lima beans
Split peas
Edamame
Starchy vegetables 5 cups/week
Corn
Plantains
Green peas
Lima beans (green)
Potatoes
Others 4 cups/week
Artichokes
Asparagus
Bean sprouts
Beets
Brussels sprouts
Cabbage
Cauliflower
Celery
Cucumbers
Eggplant
Green beans
Green or red peppers Iceberg (head) lettuce Mushrooms
Okra
Onions
Parsnips
Turnips
Wax beans
Zucchini
Why are vegetables important?
Vegetables are a rich source of dietary fiber, micronutrients, and phytonutrients (nutrients found naturally in plants) that help your body stay healthy.
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They are low in carbs compared with many other foods, so eating them daily can help prevent excessive weight gain.
They may aid in the prevention of chronic diseases such as heart disease, stroke, and certain types of cancer.
Different vegetables can help the body in different ways, so eat a variety of colors, as shown in the table above.
The following are some of the most common health benefits of eating vegetables daily:
Vitamin A:
Keeps the eyes and skin healthy and aids in the prevention of infections
Examples include bright orange vegetables
Vitamin C:
Vitamin C aids in the healing of cuts and wounds, maintenance of healthy teeth and gums, and absorption of iron
Examples of Vitamin C include dark green vegetables
Vitamin E:
Aids in the absorption of vitamin A and essential fatty acids because of cell oxidation
Examples include bright orange vegetables and dark green vegetables
Potassium:
May aid in the maintenance of healthy blood pressure
Examples may include dry beans and peas
Folate (folic acid):
Aids in the formation of red blood cells and is essential during pregnancy to lower a woman's risk of having a baby with a spinal cord or brain defect
Examples include dry beans and peas and bright orange vegetables
Dietary fiber:
Aids in the reduction of blood cholesterol levels
May reduce the risk of heart disease
Aids in the reduction of constipation
Aids in providing a feeling of fullness while consuming fewer calories
Helps build gut immunity
Phytochemicals:
Antioxidants, detoxifiers, immune boosters, and anti-inflammatories all help protect against illnesses
May have a role in cellular repair and regeneration
Beta carotene:
A powerhouse nutrient that improves eyesight and promotes immune system health
Examples include red peppers, carrots, and tomatoes
The food guide of the U.S. Department of Agriculture demonstrates that healthy eating requires adhering to all the food groups. Raw, cooked, fresh, frozen, canned, and dried veggies fall in this category. They can be eaten whole, chopped up, mashed, or juiced to make 100 percent vegetable juice.
What's the healthiest way to eat broccoli?
Is there a right or a wrong way to cook a vegetable? If you want to unleash all its disease-fighting superpowers, then the answer is probably yes.
And as scientists poke and prod the inner world of vegetables down to the molecule, they've learned that broccoli is among the veggies sensitive to cooking technique. If cooked more than a few minutes, broccoli's antioxidants aren't as adept at knocking out carcinogens that cause cancer. And if you want broccoli to do just that – fight cancer — forget about taking broccoli supplements, which don't hold a candle to the whole vegetable, an expert says in a new paper.
A lot of other vegetables are packed with vitamins, minerals and valuable chemicals that can be unlocked or blocked, depending on preparation and the foods they're eaten with, as The Salt's co-host, Allison Aubrey, has reported. Tomatoes are best eaten with a little fat, like olive oil, while carrots may be more willing to offer up their antioxidants when cooked.
But as Emily Ho, an associate professor and researcher at the Linus Pauling Institute at Oregon State University, tells The Salt, cooking broccoli too long destroys the enzyme that breaks down chemicals called glucosinolates into cancer-fighting agents. That means a savory cream of broccoli soup, for example, is sadly not going to showcase broccoli at its nutritional best.
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But choppin' broccoli is still just fine, as fans of Dana Carvey's classic Saturday Night Live skit will be glad to hear.
And the best way to eat it once chopped is raw or steamed for just two to three minutes.
This applies to other cruciferous veggies – like cauliflower, kale, wasabi and cabbage — too, says Ho, who's been studying broccoli for years. These vegetables all have compounds that can "target sick cells and keep normal cells happy, which is what you want for cancer prevention," Ho says.
Her latest paper, published in the Journal of Agricultural and Food Chemistry, however, shows that most broccoli supplements don't have enough of the good enzyme that will put those compounds to work.
Ultimately, Ho says, the best way to use food to prevent cancer is to eat five to nine servings of fruits and vegetables a day and eat a wide variety of them. The way cancer does damage in the body is, after all, pretty complex stuff, and each fruit or vegetable may play a different role in helping fend off disease.
Which is healthier broccoli or cauliflower?
Broccoli vs. Cauliflower, plus the Infamous Broccoflower
They look similar, but do you really know what the similarities and differences between cauliflower and broccoli are? And what is a broccoflower anyway? Look no further to satisfy your curiosity with the inside scoop on their unique nutritional values and best cooking methods. Explore more now!
What’s the Genetic Connection?
Broccoli and cauliflower are both from the Cole Family of vegetables and are variations of the wild mustard plant, or sometimes called the wild cabbage plant. Through selective breeding the wild mustard plant was domesticated to cultivate at least six varieties of vegetables, including cabbage and kale. Broccoli was cultivated from a kale predecessor by choosing to reproduce only larger tastier buds until a new plant emerged.
Cauliflowers are a more recent cultivation and the results of multiple varieties of broccoli. Looking closely at the two vegetables you can see that, besides their different colors, the bunched florets growing from the central stem has differences. Cauliflower has tightly bunched florets while broccoli’s florets are more spread out.
Nutritiously Comparing Cauliflower and Broccoli
Cauliflower and Broccoli Similarities
Cauliflower and broccoli have similar amounts of carbohydrate content, are high in fiber, and low in calories making them optimal for weight loss and to help your digestion. Both have folate, fiber and potassium, contains amino acids, and helps with cancer prevention, losing weight, lowering cholesterol levels, and improving gut health. According to the Environmental Working Group, both cauliflower and broccoli also contain some of the lowest product pesticides levels making them okay to buy conventional. Still, make sure to wash them well.
Cauliflower and Broccoli Differences
While they are both very nutritious vegetables, broccoli has a higher vitamin content, specifically in vitamin K and C, than cauliflower and is specifically known to be great for eye health. Broccoli florets also provide more minerals and fiber as well as contains vitamin A that isn’t in cauliflower. Another benefit of broccoli over cauliflower is it contains less undesirable saturated fatty acids and higher levels of the desirable polyunsaturated fatty acid.
So What Is a Broccoflower?
When selective breeding leads to a cross-pollination between broccoli and cauliflower, you can get a broccoflower, sometimes called green cauliflower. While there are several types of broccoflower, they commonly look like white cauliflower but are lime-green in color with spiked looking florets. It boasts similar nutritional qualities to cauliflower and broccoli and the taste is more tender and slightly sweeter.
Another vegetable that is commonly referred to as Broccoflower is Romanesco broccoli. The lime green heads and florets make it look very similar to cauliflower-type broccoflower; however, Romanesco broccoli is an Italian heirloom. It has a firm texture and earthy, slightly nutty flavor.
How to Add Broccoli and Cauliflower to Your Weekly Recipes
Both broccoli and cauliflower absorb flavors from other foods and have a fibrous texture making them mostly interchangeable in recipes. When eaten on its own, including fresh, boiled, or pureed, broccoli will have a greener flavor whereas cauliflower is more delicate in taste.
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While eating them raw is the best way to consume broccoli, cauliflower, or broccoflower your next best option could be to steam them.
Without contact with boiling water, steaming is a gentler way to cook. One study found that steaming broccoli kept the highest level of nutrients when compared to boiling, microwaving, and stir-frying.
Boiling can be beneficial only if the water the vegetables were boiled in isn’t also thrown out but kept to make a soup or stew.
Broccoli can also keep its antioxidant capacity after baking.
So what are you waiting for? Start cooking today with a simple steamed cauliflower or broccoli tossed with garlic, olive oil, and lemon dish. Use raw broccoli and quinoa to throw together this make-ahead salad that creates a flavorful side dish.
You can also pull out your slow cooker to combine cauliflower, broccoli, and cheese in this creamy slow-cooker soup.
What are the worst vegetables for weight loss?
Do you know vegetables help in weight loss? They are low in calories and high in fibre, allowing an individual to control snack eating urges.
Additionally, the water content of the vegetables increases the volume of food. This keeps an individual fuller for long hours, thereby helping in weight management.
Plan a healthy and balanced diet with vegetables for weight loss.
Keep scrolling to find the eatables you can include in your routine.
List of the Best Vegetables for Weight Loss
You can begin your journey towards a perfectly toned body by including these vegetables for weight loss in your diet.
Have a look!
1. Spinach and Leafy Vegetables
Spinach and other leafy vegetables like lettuce, kale, etc., help burn belly fat. It contains magnesium and vitamin E that supports metabolism and protects the immune system. Since these vegetables are low in calories and carbohydrates, an individual can lose weight easily. Adding blanched or cooked spinach to the diet will be beneficial in burning fat quickly.
2. Cauliflower
Cauliflower is rich in fibre and vitamin B that boosts immunity. It contains phytochemicals that protect the body from cancer and support weight loss. Additionally, cauliflower contains the antioxidant sulforaphane that removes the free radicals from the body. This cruciferous vegetable is quite filling, which prevents an individual from junk eating.
3. Mushrooms
Many individuals love consuming mushrooms. These fungi contain low calories, which is perfect for weight loss needs. They are known to burn fat or promote weight loss by regulating the excess glucose level in the body. Moreover, they are rich in protein and fibre that helps in improving metabolism.
4. Pumpkin
Pumpkins are also high in fibre but low in calories, making them an ideal vegetable for weight loss. You can add it to the salads or make smoothies to enjoy with your breakfast. Many love eating balanced pumpkins as a side dish to support weight loss.
5. Carrots
Carrots look appetising in every dish. This vegetable is loaded with vitamin A and beta carotene, which helps lower blood sugar levels. Carrots contain low calories, which makes them ideal for a weight loss diet. Moreover, the soluble and insoluble fibre content supports the weight loss goals. You can eat carrots raw as they are sweet in taste or blend them into a smoothie. Many love stir-frying carrots and add them to meat dishes.
6. Asparagus
Asparagus is an exotic vegetable that helps in burning fat. It contains folate, fibre, and vitamins like A, K and C. It contains a chemical or alkaloid asparagine which acts on the cells and breaks down the fat. You can enjoy a healthy treat of roasted asparagus or add it to soups. Blending it into dips or stir-frying them also impresses the palate.
7. Cucumbers
Cucumbers 96% water that helps in keeping the body hydrated. They contain detoxifying elements that remove the harmful radicals harming the cell. The fibre content keeps the body filled up and eliminates the desire to eat often.
These vegetables contain fibre and nutrients, including essential vitamins and minerals that improve metabolism. Consuming a balanced diet that includes seasonal vegetables and fruits keeps the body active. Including them may aid an individual in keeping cardiovascular diseases in check. Moreover, vegetables are rich in antioxidants that protect the cell from damage and eliminate harmful toxins from the body.
Individuals can have these vegetables for breakfast to lose weight. Here's how these vegetables help in weight management.
How Do Vegetables Help in Weight Loss?
Vegetables can be considered as part of the Atkins Nutritional Approach that keeps weight in check. An individual needs nearly 12 to 15 grams of carbs daily. Eating salads and vegetables containing carbs makes the diet nutritious and balanced.
Here are some reasons why an individual should eat vegetables for weight loss.
Vegetables are rich in fibres that keep an individual fuller for a longer time. This removes the urge to eat junk food. Eating vegetables rich in protein and healthy fats keep the brain active and uplift the mood.
Vegetables also help prevent spikes in energy levels. They regulate the blood sugar level, which makes an individual lethargic.
A balanced diet rich in vegetables helps decrease the hardening of arteries. They help prevent inflammation and lower cholesterol levels. The nutrients in vegetables restrict the components of many degenerative diseases like heart disease, diabetes, obesity and Alzheimer's.
Vegetables have lower calorie content and keep an individual healthy and full for a longer time.
Moreover, the expense of junk and carbohydrate-rich food also decreases.
What Are the Vegetables to Avoid When on a Weight Loss Diet?
Before planning a diet comprising vegetables to eat for weight loss, you must also note the vegetables to avoid. Researching on this topic will help individuals eliminate starchy vegetables, consuming which in excess can contribute to weight gain and obesity issues.
Here is a list of vegetables to avoid for weight loss needs –
Sweet Potatoes
A cup of mashed sweet potatoes contains 249 calories. Consuming sweet potatoes in excessive proportions can increase weight. Individuals with diabetes should completely avoid this vegetable.
Peas
Peas are starchy and glycemic vegetables which can lead to weight gain. It can also contribute to increased blood sugar levels and increased hunger.
Canned Vegetables
Any canned vegetable should be avoided when on a weight loss diet. They contain brine and flavour enhancers which harm the digestion process. The sodium levels can also contribute to weight gain.
Consuming vegetables for weight loss is beneficial for overall health management. However, an individual should consume them in a balanced proportion. Supporting this diet with exercises and an eight-hour sleep will also increase its benefits.
Does broccoli speed up your metabolism?
Certain foods contain specific nutrients that increase the body’s metabolism. Metabolism is the rate at which the body burns calories and carries out other processes.
By boosting their metabolic rate, people may be able to shed excess weight and reduce their risk of obesity and related health issues.
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Read on to discover 10 of the best metabolism boosting foods, along with some other ways to increase metabolic function.
1. Eggs
Eggs are rich in protein and are a great option for boosting metabolism.
Protein-rich foods are amongst the best options for boosting metabolism.
Eggs are rich in protein, with each large, hard-boiled egg containing 6.29 grams (g)Trusted Source, making them an ideal choice for people who want to speed up their metabolism.
Protein is one of the most effective nutrients for increasing metabolic rate because the body needs to use more energy to digest it than it does for fats or carbohydrates. Scientists call this energy expenditure the thermic effect of food (TEF), or diet-induced thermogenesis (DIT).
According to some researchTrusted Source, people who consumed 29% of their total daily calories as protein had a higher metabolic rate than those who consumed 11% of total calories from protein.
2. Flaxseeds
Flaxseeds are seeds that contain protein, vitamins, and other key nutrients. Some people consider flaxseeds a “functional food,” which means that people eat them for their health benefits.
Eating flaxseeds could help boost metabolism and improve metabolic syndrome, which is a group of conditions that contribute to diabetes, obesity, and cardiovascular disease.
At present, the National Center for Complementary and Integrative Health (NCCIH)Trusted Source is funding research into the role of flaxseeds for metabolic syndrome.
A 2019 study on mice indicates that flaxseeds may boost metabolism. This is probably because they contain good amounts of fiber and protein, along with essential omega-3 fats, antioxidants, and other essential nutrients.
The fiber in flaxseeds ferments in the gut to improve the gut’s bacterial profile. This process aids metabolic health, and it may protect against obesity.
Studies suggestTrusted Source that flaxseeds and their nutrients may also help treat or protect against:
arthritis
autoimmune diseases
cancer
cardiovascular disease
diabetes
neurological disorders
osteoporosis
3. Lentils
Lentils are another functional food that may reduceTrusted Source the effects of metabolic syndrome.
A 2016 reviewTrusted Source of 41 animal studies reports that eating lentils and other legumes, such as beans and peas, can play a central role in preventing and treating metabolic syndrome.
Lentils may also increase metabolism because they are rich in protein. They also contain good amounts of fiber to feed beneficial bacteria in the gut.
WERBUNG
4. Chili peppers
Studies suggest that capsaicin can boost metabolic rate.
Spicy meals that contain fresh or dried chili peppers can increase metabolism and a feeling of fullness. A compound in peppers, called capsaicin, is responsible for these health benefits and more.
A 2015 studyTrusted Source reports that eating capsaicin boosts metabolic rate modestly.
The research also suggests that the compound can contribute to weight management in other ways by increasing the speed at which the body burns fat and reducing appetite.
This builds on existing researchTrusted Source, published in 2012, which indicates that capsaicin helps the body to burn approximately 50 extra calories each day.
Capsaicin may also reduce pain and inflammation, act as an anticancer agent, and provide antioxidant benefits. As a result, some researchers suggestTrusted Source that the compound may help treat conditions such as rheumatoid arthritis and Alzheimer’s disease.
5. Ginger
Adding ginger to meals could increase body temperature and metabolic rate, and help control appetite.
A 2018 review of studiesTrusted Source evaluated ginger’s effects on weight loss and metabolic profiles in people who were overweight. It found that the spice may help to reduce body weight and fasting glucose levels while increasing high-density lipoprotein (HDL), or “good” cholesterol.
Ginger also has anti-inflammatory properties, and it may helpTrusted Source to reduce nausea during pregnancy and after chemotherapy treatment.
6. Green Tea
Green tea has received plenty of attention in recent years as researchers have shed light on its potential health benefits.
Several studiesTrusted Source suggest that green tea extract (GTE) may increase fat metabolism both at rest and during exercise. However, other research reports no notable effects. Furthermore, scientists cannot guarantee that drinking green tea would have the same results as taking GTE.
A small-scale 2013 studyTrusted Source involving 63 people with type 2 diabetes suggests that drinking 4 cups of green tea daily can significantly reduce body weight, body mass index (BMI), waist size, and systolic blood pressure.
Other proposed health benefits of green tea include:
anti-inflammatory effects
antioxidant properties
antimicrobial activity
anticancer effects
benefits for heart and oral health
7. Coffee
Coffee can stimulate metabolism thanks to its caffeine content.
ResearchTrusted Source reports that caffeine intake has a stimulating effect on energy expenditure and can lead to increased metabolism. However, it is essential to be mindful of total consumption. Learn about how much caffeine is too much, here.
Decaffeinated coffee does not have the same metabolism boosting benefits. Also, adding cream or sugar will increase its calorie content, which may work against the caffeine’s beneficial effects on metabolism.
8. Brazil nuts
Brazil nuts are one of the richest sources of selenium, a mineral that is essential for metabolism, reproduction, and immune function. They also contain protein and healthful fats to make people feel fuller.
Selenium is especially important for the thyroid gland, a gland that regulates metabolic function and produces several vital hormones.
According to the National Institutes of Health (NIH)Trusted Source, each Brazil nut provides 68 to 91 micrograms (mcg) of selenium, which is more than the recommended dietary allowance (RDA) of 55 mcg per day.
People should avoid eating too many nuts, however, as this can cause selenium toxicity. The NIH set upper limits of selenium intake at 400 mcg.
Research also suggests that Brazil nuts can improve the cholesterol levels of healthy people. Abnormal cholesterol levels are a marker of metabolic syndrome.
9. Broccoli
Broccoli may benefit metabolism because it contains a substance called glucoraphanin.
Glucoraphanin helps toTrusted Source “retune” metabolism, lower blood fat levels, and reduce the risk of many age-related diseases. Broccoli and other cruciferous vegetables may also prevent or slow down several forms of cancer.
For more significant metabolism enhancing effects, look for Beneforte broccoli, which contains high levels of glucoraphanin.
10. Dark, leafy green vegetables
Kale is high in iron, which is essential for metabolism.
Spinach, kale, and other leafy green vegetables may boost metabolism thanks to their iron content. Iron is an essential mineral for metabolism, growth, and development.
Leafy greens are a source of non-heme, or non-animal, iron. Try pairing leafy greens with a source of vitamin C — such as lemon, tomatoes, or winter squash — to increase the body’s absorption of this type of iron.
Many leafy greens also provide good amounts of magnesium, another mineral that supports metabolic function and plays a role in over 300Trusted Source processes in the body.
Other tips to boost metabolism
Eating a healthful diet is essential for regulating metabolism. Other ways to boost metabolic function include:
Drinking water
According to one small-scale studyTrusted Source, drinking an extra 1,500 milliliters (ml) of water daily can decrease body weight and BMI in some people who are overweight. Participants drank 500 ml before each meal.
The researchers suggest that this is due to water-induced thermogenesis, where water increases metabolism.
Sleep
Getting enough sleep is essential for metabolism and overall health.
ResearchTrusted Source suggests that a lack of sleep may be contributing to the trend of increasing obesity and diabetes, which are consequences of metabolic syndrome.
According to the CDCTrusted Source, adults should aim to sleep for 7 to 9 hours a night. To improve sleep patterns, try to go to bed and get up at the same time each day.
Strength and resistance training
Lifting weights regularly allows people to gain and retain muscle mass and to burn fat. The Physical Activity Guidelines for AmericansTrusted Source recommend that adults should perform strengthening exercises 2 or more days each week.
A 2018 study on sedentary women found that resistance training increased the overall basal metabolic rate (BMR) for up to 48 hours. BMR refers to the number of calories that the body burns while resting.
Summary
Many foods, including green vegetables, chili peppers, and protein sources, can boost metabolism and help people achieve or maintain a healthy weight.
For optimum results, eat these foods as part of a balanced diet.
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Other lifestyle changes that improve metabolic health include drinking enough water, getting adequate sleep, and exercise activities.
Can I just eat broccoli?
Broccoli has a fantastic nutritional profile that offers plenty of potential health benefits.
It’s rich in fiber, vitamin C, and antioxidants (1Trusted Source).
Broccoli can be prepared in numerous ways, including sautéed, steamed, boiled, or roasted, but it can also be served raw in salads or with dips.
This article explores whether you can safely eat raw broccoli and the advantages and disadvantages of eating it raw or cooked.
Can be enjoyed with little preparation
While it may be more commonly served cooked, broccoli can be a nutritious addition to your diet without hardly any preparation.
To enjoy raw broccoli, first clean the head of broccoli under cold running water.
Use your fingers to rub clean any noticeably dirty spots and gently pat the broccoli with a paper towel until it’s completely dry.
Using a sharp knife, cut the broccoli florets from the main stem into bite-sized pieces.
Both the florets and stems are completely safe to eat. However, the stems may be stringy and tougher to chew. The thinner the stems are cut, the easier they’ll be to chew.
At this stage, the broccoli can be enjoyed just as it is, though you may choose to boost the flavor by dipping the florets in a yogurt-based dressing, hummus, or another vegetable dip.
You can easily add broccoli to a raw vegetable platter or mix it into a tossed salad or pasta dish to add texture, flavor, and nutritional value.
SUMMARY
Broccoli can be enjoyed raw with little preparation. Florets can be incorporated into salads, added to a veggie platter, or enjoyed dipped in various dipping sauces and dressings.
Preparation may affect nutrient content
Some cooking methods may reduce broccoli’s content of certain nutrients.
For instance, broccoli is an excellent source of vitamin C.
One cup (90 grams) of chopped raw broccoli provides 90–108% of the Recommended Daily Allowance (RDA) for this nutrient for men and women, respectively (2Trusted Source, 3Trusted Source).
However, vitamin C is a heat-sensitive vitamin, and its content can vary greatly depending on the cooking method.
One study found that stir-frying and boiling broccoli decreased the content of vitamin C by 38% and 33%, respectively (4Trusted Source).
Another study noted that microwaving, boiling, and stir-frying caused significant losses in vitamin C and chlorophyll, a health-boosting pigment that gives broccoli its green color (4Trusted Source).
Steaming broccoli appears to offer the greatest retention of these nutrients, compared with the other cooking methods mentioned (4Trusted Source).
Broccoli is also rich in the natural plant compound sulforaphane.
Sulforaphane has been linked to various health benefits and may help protect against heart disease, cancer, diabetes, and digestive issues (5Trusted Source, 6Trusted Source, 7Trusted Source, 8Trusted Source).
Interestingly, your body is able to more readily absorb sulforaphane from raw broccoli than cooked broccoli (9Trusted Source).
Nevertheless, cooking broccoli may have its benefits.
For example, cooking broccoli significantly enhances its antioxidant activity.
Specifically, cooking may boost broccoli’s content of carotenoids, which are beneficial antioxidants that help prevent disease and enhance the immune system (10Trusted Source, 11Trusted Source).
SUMMARY
Cooking broccoli may significantly increase its antioxidant activity but decrease its content of heat-sensitive nutrients like vitamin C and sulforaphane. Steaming broccoli appears to offer the greatest retention of nutrients.
May cause gas or bloating
In most cases, raw broccoli is safe to enjoy with little or no risks.
However, like most vegetables in the cruciferous family, both raw and cooked broccoli may cause excessive gas or bloating in some people.
Broccoli may cause digestive distress, particularly in people with irritable bowel syndrome (IBS) (12Trusted Source).
This is due to its high fiber and FODMAP content.
FODMAPs (fermentable oligo-, di-, mono-saccharides, and polyols) are poorly absorbed short-chain carbs that are found naturally in foods, including cruciferous vegetables like broccoli (12Trusted Source).
In individuals with IBS, FODMAPs can pass to the colon unabsorbed, which may cause excessive gas or bloating (12Trusted Source).
It’s unclear whether certain cooking methods can affect the FODMAP content of food.
Still, cooking broccoli may help soften tough plant fibers that are found in cruciferous vegetables like broccoli. Therefore, it may make broccoli easier to chew and digest for some individuals.
SUMMARY
Both raw and cooked broccoli contain FODMAPs, which are short-chain carbohydrates that may cause gas and bloating in some individuals. Cooking broccoli softens its fibers, making it easier to chew and digest.
A nutritious choice both raw and cooked
Making broccoli a part of your diet is a healthy choice regardless of how you prepare it.
Both cooked and raw broccoli offer beneficial nutritional profiles that are rich in fiber, antioxidants, and important vitamins and minerals (1Trusted Source, 13Trusted Source).
To reap the greatest health benefits, it’s best to eat a variety of raw and cooked broccoli.
Enhance tossed salads by topping them with chopped raw broccoli florets, or simply munch on raw broccoli as a nutritious and crunchy snack.
On the other hand, enjoy lightly steamed broccoli as a stand-alone side dish or mixed into a hearty casserole.
SUMMARY
Both raw and cooked broccoli are nutritious. Incorporating a combination of the two into your diet will offer the greatest health benefits.
The bottom line
Broccoli is a nutrient-packed vegetable that can be eaten safely either raw or cooked.
Cooking may enhance the antioxidant activity of broccoli, but it may also reduce its content of certain heat-sensitive nutrients, such as vitamin C and sulforaphane.
When cooking broccoli, it may be best to steam it, as this appears to offer the greatest retention of nutrients, compared with other cooking methods.
For maximum health benefits, incorporate a combination of both raw and cooked broccoli into your diet.
It is said that broccoli was first cultivated about 2000 years ago in Europe and was brought to other countries by Italians, and soon the exotic vegetable became a mainstay. Broccoli belongs to the group of cruciferous vegetables, and gets its name from the Italian word "broccolo," which means a "cabbage sprout." If you are into fitness or even remotely aware of the world where people like to eat healthy food, then you know that eating broccoli is quite healthy. So, what is it about the cruciferous wonder that makes it a sort of a showstopper for healthy foods. According to the book 'Healing Foods,' broccoli is profuse with antibacterial and immunity boosting properties. A powerhouse of antioxidants, it is a rich source of vitamin C, which makes it a healthy pick for good skin and immunity, and a decent quantum of fibre, too. You would be surprised to know that broccoli also boasts the highest level of carotenoids -- particularly eye healthy lutein -- of all brassicas. Broccoli is also "an excellent source of indole-3-carbinol, a chemical that boosts DNA repair in cells and appears to block the growth of cancer cells," notes Healing Foods.Worth all the hype, is it not? One of the many benefits of broccoli is also its role in aiding weight loss. From the dark green florets to the stalk, broccoli is that powerhouse companion you always wanted for your toned body. According to Consultant Nutritionist Dr. Rupali Datta, "the low-cal veggie is a perfect option for those in a weight reduction diet. Since it is also a decent source of fibre, it lends to early satiety and it nutritional profile prevents nutrient deficiencies." Bangalore-based nutritionist Dr. Anju Sood also agrees and says, "for weight loss purposes, broccoli serves a great deal. Broccoli is full of weight loss friendly fibres. Fibre takes the longest to digest and keeps you satiated for long. It also keeps you from bingeing into fattening foods and checks your weight."
Here are some points that make it a perfect pick for weight loss:
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1. Low calories:100 grams of broccoli has just 34 calories. A bowl of cooked broccoli would be around the range of 55 to 60 calories. In addition to that, it fulfills your daily requirement of vitamin C and K.(Also Read: Turn Your Broccoli Florets into Yummy Delights)
broccoli pratha
100 grams of broccoli has just 34 calories
2. Fibre:Fibre delays digestion, induces the feeling of fullness that makes you binge less. Dietary fibre also delays secretion of a hormone that are responsible in making you feel hungry - ghrelin. It is also responsible to prevent spikes in blood sugar by slowing down metabolising of sugar.3. Water: Did you know broccoli is 90 percent water, and a 1-cup serving, cooked, has 5 grams of fibre. When it comes to filling and nutritious vegetables, broccoli stands tall and proud in the list.4. Supporting nutrients: Broccoli has many nutrients that also play their own sweet role in supporting weight loss. For instance calcium, which is found abundantly in broccoli. It is believed that calcium may reduce the production of new fat cells and stimulate the breakdown of stored fat.(Also Read:How To Eat Broccoli Stalks: 7 Ways To Use Them To Make Your Meals More Nutritious!)
broccoli dip
Broccoli has many nutrients that also play their role in weight loaaHow to eat broccoli to make most of the weight loss benefitsSteaming, souping and throwing them in salads are usual suspects. You can also sneak them into your sandwiches, after boiling them. Better still, make healthy chips and cutlets out of themHere are 10 best broccoli recipes you can try at home! Thank us later! Comments1
You won’t scrunch your face in disgust the next time someone offers you broccoli soup! Especially if you are trying to lose weight! Like oats, this green vegetable has become an indispensable part of almost every weight loss diet out there. So, what makes broccoli a superstar veggie when it comes to shedding extra pounds and getting lean? Broccoli is a cruciferous vegetable that is full of nutrients and has numerous health benefits too that you should absolutely know about. It has a compound called “kaempferol” that helps reduce the risk of many chronic diseases such as cancer by fighting free radicals. It also lowers LDL cholesterol level as well. Did you know broccoli has a compound called “sulforaphane” that blocks factors that cause joint damage and also high amounts of calcium that can prevent arthritis. Ladies, there’s one more reason you should eat broccoli everyday – with its anti-ageing properties and lots of free radicals, your skin would glow. With so much packed in that green veggie, you should never scrunch up your nose at a plateful of broccoli ever again because you can prevent heart disease, arthritis, hypertension, and lose weight – all by eating broccoli. Here’s how:
Why Broccoli is Good For Weight Loss
1. It’s Extremely Low in Calories: Since broccoli is a water-dense vegetable, it’s extremely low in calories (just 34 calories per 100 gm).
2. Rich in Vitamins A, C, e, K that boost metabolism.
3. Rich source of soluble fiber which keeps you fuller for longer, prevents blood sugar spike, and controls secretion of ghrelin.
4. Also has Protein: You get 2.5 gm of protein in 100 gm, and as well know, protein torches a lot of calories, keeps one full for longer, and has thermogenic properties.
5. Contains Omega-3 Fatty Acids: It’s a bit surprising but broccoli does have alpha linolenic acid which is a form of omega-3 fatty acid that increases energy expenditure and suppresses appetite as well.
6. Rich Source of Calcium Which Can Cut that Belly Fat: Calcium is an important mineral that helps you burn more fat stored in the body, also prevents body from storing fat. Within the body cells, if there is adequate calcium, that cell will burn more fat. Optimum calcium levels in the body increases breakdown of fat in the bloodstream and preserves thermogenesis, accelerating the weight loss process. That’s why weekly diets on Rati Beauty include a lot of calcium-rich food to boost overall weight loss.
7. Broccoli also has flavonoids which, lutein, zeaxanthin, beta-carotene and other potent antioxidants that reduce inflammation and helps lose weight.
So, now that you know broccoli is a superfood, use it generously in your daily diet and lose weight successfully on the Rati Beauty diet. Download the Rati Beauty app for more details.
Many of us carry excess weight around the middle and belly fat is much worse than other fat, like the kind around your hips and thighs because it messes with hormone production and increases inflammation. In turn, belly fat can heighten the risk for heart disease, type 2 diabetes and certain cancers.
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Trimming just 1 inch could give you a huge health boost. To measure your middle, stand and place a tape measure around your waist just above your hipbones. Measure after you breathe out. Women should be below 35 inches; men below 40 inches.
Of course, exercise can help trim belly fat, but you can also do it through diet — not only by removing foods, but by adding certain foods, such as these:
1. Salmon
The popular seafood pick is loaded with protein, which can help you feel satiated so that you eat less throughout the day. It’s also one of the richest sources of vitamin D, which can help minimize belly fat because it’s involved in the production of hormones that regulate appetite and signal belly fat cells to burn off.
There are a million ways to prepare it: Try salmon grilled, baked, broiled, even mashed into this yummy wild salmon and chickpea salad or delicious pesto salmon with roasted artichoke hearts.
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2. Greek yogurt
Low-fat Greek yogurt contains twice as much satiating protein as traditional yogurt, which can keep you feeling fuller longer and control appetite. That can translate to less belly fat.
Also, yogurt is rich in calcium and research has linked calcium to lower levels of abdominal fat. Of course, all the nutrients in food work together, but calcium has been singled out because experts believe it may help to increase fat burn, reduce fat absorption, and slightly rev metabolism. Yogurt also contains probiotics, the beneficial bacteria that help your digestive system and may promote a healthy weight, according to a study in Nutrition and Metabolism.
Make a yogurt parfait with granola and chopped fruit; use Greek yogurt instead of sour cream on a baked potato or bowl of chili; or try it in place of mayo in this healthy egg salad recipe.
3. Artichokes
While yogurt has probiotics, artichokes are prebiotics, which mean they feed the probiotics in the gut, enabling them to do their jobs.
The combination of prebiotics and probiotics create a gut filled with good bacteria — and good bacteria are so important when it comes to belly fat because they help to play interference with fat storage and reduce inflammation.
Toss chopped canned artichoke hearts into salads, soups and pasta; or make these tasty roasted artichoke hearts.
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4. Broccoli
Broccoli can help burn belly fat for a few key reasons.
First, a few studies have shown a relationship between people who consume ample amounts of deep-colored veggies (specifically green, yellow and orange) and lower levels of visceral fat, the dangerous fat around your organs.
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Broccoli, in particular, is such a standout among all the deep-colored veggies because it’s one of the few that contain calcium, which has been shown to increase fat loss, especially in the abdominal area. And interestingly enough, a large-scale observational study suggests that calcium from food seems to be more effective than calcium from supplements — another good reason to eat your greens.
You can’t go wrong simply roasting broccoli with some olive oil and seasonings in the oven. Or, try my kid-friendly broccoli tater tot recipe.
5. Onions
Onions contain a type of soluble fiber called inulin, which acts as a prebiotic — just like artichokes.
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Again, this is important for good gut health, and according to preliminary studies, may also help facilitate weight loss in the abdominal area.
Not to mention, onions are an easy way to add loads of flavor to a variety of dishes — everything from soups, stews, sandwiches, tacos, burgers and pizza, you name it — without adding calories, fat, sodium or sugar.
Whip up delicious caramelized onions and enjoy them in this caramelized onions and mushrooms recipe.
Broccoli is a rich source of multiple vitamins, minerals and fiber. Different cooking methods may affect the vegetable’s nutrient composition, but broccoli is a healthy addition to your diet whether cooked or raw.
Broccoli contains multiple potent antioxidants that may support healthy cells and tissues throughout your body.
Broccoli contains several bioactive compounds that demonstrate an anti-inflammatory effect in animal and test-tube studies. However, more human research is needed.
Multiple studies have shown that cruciferous vegetables, such as broccoli, may have a cancer-preventative effect, though more research is needed.
Eating broccoli may lower blood sugar and improve diabetic control. This is likely related to its antioxidant and fiber content.
Research indicates that broccoli may help reduce various heart disease risk factors and prevent heart tissue damage.
Eating broccoli may support bowel regularity and healthy gut bacteria, though more research is needed.
Multiple animal studies show that specific bioactive compounds in broccoli may have a protective effect on brain tissue. However, more research is needed to establish this relationship in humans.
Sulforaphane, a compound found in broccoli, may be able to slow the aging process. More human research is needed to better understand this function.
Broccoli provides an excellent source of vitamin C, a nutrient known to support healthy immune response.
Certain nutrients found in broccoli are associated with a decreased risk of certain dental and oral diseases.
Many of the nutrients in broccoli — including calcium, vitamin K and phosphorus — are necessary for maintaining healthy bones. Additionally, early research indicates that certain antioxidants in broccoli may prevent some joint disorders.
Broccoli contains nutrients vital for certain aspects of fetal development. Folate is particularly important in this regard. However, more research is necessary to study this topic further.
Small animal and human studies showed significantly reduced tumor growth when broccoli extract was used as a protective therapy against UV radiation.
Pasta. Start the water boiling, add salt. Clean and separate the florets of a broccoli head, peel and slice the stalk, if it has any tender leaf, remove the green from the stem and set it aside. Make sure the broccoli is cut so that it cooks in the same time required by the pasta. Add the pasta and the vegetables to the water.
Meanwhile break out a large and deep pan or wok that can hold comfortably the dish. Heat it up, add a tablespoon or two of extravirgin olive oil, let it heat for a mimute, turn off the heat and add one garlic clove (whole and lightly crushed, if you want to be able to remove it, or finely minced) and chilli to taste. The heat will be enough for them to infuse without burning.
When the pasta is nearly done, restart the fire under the pan, add the green leaves to the pot so that they blanch, retrieve some pasta cooking water, and drain. Transfer to the pan, top with freshly grated pecorino and sauté, adding a splash of cooking water to prevent the whole thing from drying out. Serve immediately.
Skip the cheese if you are vegan. Add an anchovy to the oil along with garlic and chilli if you like it.
Sausages. You will need one or two coarsely ground fresh sausage per person. clean the head of broccoli, remove the florets (cutting the larger ones in two pieces), peel and slice the stem. Steam the broccoli to very al dente, or maybe only half-done. Divide your sausage in several 5 cm (2 inch) pieces if thin and long, if thicker cut lengthwise in two, if you want you can remove the casing.
Heat a pan, add the sausages, brown and render them. Remove and set aside for a few minutes, keeping warm. Add a crushed garlic clove and the broccoli, plus a small pinch of salt and a dash of freshly grated black pepper. When the broccoli are fully done, return the sausages to the pan to warm back up for just a couple of minutes, then serve.
As a soup. Clean and cut up as explained above a whole broccoli head or two and one potato. If the broccoli have any tender leaves, use them as well. Heat a pot, add some thinly sliced pancetta or good qality streaky bacon and render out the fat, keep on the heat until the meat is on the crisp side. Remove the meat, add half an onion to the fat and cook until tender. Now add the vegetables and enough water to cover.
Simmer until tender, blitz with an immersion blender until smooth, simmer on until it has a creamy texture. Serve topping with the crumbled pancetta or bacon and if you like it, a tablespoon of sour cream or greek yogurt (or a dusting of freshly grated Parmigiano Reggiano).
Let me answer this as a female who at age 21 and 163 lbs did exactly this. (Almost exactly this. Breakfast was lean chicken sausage with eggs and broccoli).
After 10 years of battling weight, this habit launched me on a trajectory that ended with me at 120 lbs, feeling healthy, fit, and for the first time in my life, happy with my appearance. I’ve maintained the weightloss for ten years, and am currently at a weight of between 135–140 lbs. The best part is I feel strong, light, and fit and most of the time am not paranoid about what I eat.
Don’t get me wrong= I didn’t get to where I am by eating nothing but broccoli and chicken, and grinding my knees into dust for a decade.
What this routine did for me is it cleansed my palate of the junk food I was used to, and got my body craving healthy options. Have you ever noticed that after you go for a run or work out really hard, you stop craving this:
![](https://qph.cf2.quoracdn.net/main-qimg-e18b268e0b1e60fd6000a7f217b94402.webp)
and start craving this:
![](https://qph.cf2.quoracdn.net/main-qimg-cdf100211668080d70552abb49de0e4b.webp)
Ok, this didn’t happen on the first day.
But with time, and genuine commitment to the exercise part, I found that the more I ran, the less I craved junk. I actually looked forward to lean proteins and leafy salads, and coloured veggies.
I never thought i’d be that girl. You know, the one with the bright spandex tank top, the toned arms, the high pony tail, and endless banter about “clean eating”.
And yet…
The broccoli-chicken diet made me stop craving crap. The running got me addicted to the endorphins.
And day by day I became that girl.
I don’t stick to the chicken broccoli running diet anymore. I play squash, I go to crossfit, I play hockey, I swim and have fun exercising. And I do it because it’s fun. Most days I eat healthy food, but on the weekend when hanging out with friends, there’s definitely some pizza, and the odd burger involved.
But the bottom line? Balance.
I’m thrilled with where I am now.
Fit, happy, enjoying life.
Broccoli in your diet is a great choice for weight loss because it's so low in calories, but that's not the only benefit you'll gain. It's packed with essential nutrients and contains fiber, which contributes to satiety. Several micronutrients in broccoli are known to support weight loss, and its phytochemicals show potential for breaking down fats.
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Read more: What Are the Benefits of Eating Broccoli Every Day?
Broccoli and Weight Loss
When you want to lose weight, the first step is cutting out extraneous calories such as unhealthy snacks, sweets and high-calorie beverages. Many people consume portions that are larger than the recommended serving size, so the next step is reducing portions, if necessary. Depending on your eating habits, the first two strategies are easy to implement. Getting all the nutrients you need while cutting down on the amount of food you consume may be a bigger challenge, but this is one area where broccoli can help.
A 1-cup serving of chopped, raw broccoli only has 30 calories, while the same amount of cooked broccoli has 54 calories. In return for so few calories, a cup of raw broccoli provides more than 100 percent of your daily vitamin C and vitamin K. It's also a good source of folate and vitamin A and provides some vitamin B6 and potassium as well. You'll get roughly double the nutrients in a cup of cooked broccoli, except for vitamin C, which is only slightly higher than raw broccoli because some is lost during cooking.
Read more: Why You Should Eat Raw Broccoli
Fill Up With Fiber
Foods with low-energy density are important components of a weight loss plan because they have few calories per gram of food. As a result, you can consume larger portions of low-energy-dense foods and feel full while you restrict calories. The foods in this category, including broccoli, are high in water and fiber, which create bulk without contributing significant calories. Broccoli is 90 percent water, and a 1-cup serving, cooked, has 5 grams of fiber.
Fiber has other qualities that help you lose weight. As it absorbs water and expands, it makes you feel full and slows down digestion, which makes it easier to eat less. Dietary fiber delays secretion of a hormone that makes you feel hungry — ghrelin — and prevents spikes in blood sugar by slowing down absorption of glucose, according to a review in Current Obesity Reports in 2012.
Avoiding blood sugar spikes helps prevent excess sugar from being stored as fat. The 5 grams of fiber in a serving of broccoli represent 20 percent of women's recommended daily intake of 25 grams and 13 percent of the 38 grams of fiber that men need every day.
Nutrients That Support Weight Loss
Several nutrients in broccoli — vitamin C, calcium and chromium — may promote weight loss. The body needs vitamin C to synthesize a compound called carnitine, which is essential for metabolizing fats into energy. Less fat is burned during exercise when you're low in vitamin C, and people who consume a higher amount of vitamin C are more likely to weigh less, according to an article published in the Journal of Nutrition in 2007.
Calcium may reduce the production of new fat cells and stimulate the breakdown of stored fat. It also prevents some dietary fats from being absorbed by binding with them in the intestine. One cup of cooked broccoli supplies 6 percent of the daily value for calcium, based on consuming 2,000 calories daily. According to a study published in Obesity Research in 2004, people on low-calorie diets that include calcium supplements or dietary calcium from dairy products lost more weight than people consuming a low-calorie, low-calcium diet.
Chromium is thought to regulate the activity of insulin. Through this function, it may impact carbohydrate metabolism and may boost weight loss, but more research is needed to verify its role in weight loss. Whether or not it helps you lose weight, chromium is an essential nutrient, and broccoli is one of the best sources. A cup of cooked broccoli has 22 micrograms of chromium, which is about two-thirds of the recommended daily intake.
Read more: Nutrient of Steamed Broccoli
Phytochemicals and Weight Loss
Broccoli is a good source of sulfur-containing phytochemicals that may prevent cancer. Researchers are beginning to discover that two of these phytochemicals — sulforaphane and indole-3-carbinol — may help lower body weight.
Indole-3-Carbinol
In laboratory mice eating a high-fat diet, the group that consumed indole-3-carbinol gained less weight than mice that didn't get supplements, reported the journal Nutrition in 2011. A new type of indole-based fat-reducing drug significantly reduced visceral fat in lab rats, according to the Journal of Medicinal Chemistry in 2012. Studies using human subjects are needed to see if the same effects occur in people.
Read more: Which Foods Are High in Indoles?
Fat-Burning Effect of Sulforaphane
Sulforaphane may exert a fat-burning effect by triggering the breakdown of fat cells. When fat cells were incubated with sulforaphane for 24 hours, the phytochemical caused changes in enzymes that subsequently promoted fat cell decomposition, reported Biochemical and Biophysical Research Communications in 2012.
Even though laboratory studies verify the action of sulforaphane, more research using people is needed to determine whether eating sulforaphane-containing foods would work the same way to help break down body fat.
Can I lose weight just eating chicken and broccoli?
One of the most common questions people have when they are trying to lose weight is “How do I go about doing so?”. You can try many different diets to see which one works best for you. However, not all diets work well, and some may even have adverse effects on your health. The chicken and broccoli diet is one such diet that has been circulating the internet as a way to help people lose weight supposedly without having any adverse effects on their health. This article will discuss what this diet entails, its pros and cons and if it’s worth giving it a try or not.
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What Is The Chicken And Broccoli Diet?
To lose weight, one must be committed to following a diet plan that not only decreases caloric intake but also consists of nutritional foods (6). In the chicken and broccoli diet, you will be consuming approximately 1100 calories per day. Not only are these calories low in number, but they consist mostly of lean proteins and vegetables, with very few carbohydrates.
An alternative to this is the chicken, brown rice, and broccoli diet. You will be consuming approximately 1200 calories, consisting mostly of lean proteins and vegetables and a few more carbohydrates than the chicken and broccoli diet.
chicken and broccoli diet
What Do You Eat On The Chicken and Broccoli Diet Plan?
The chicken and broccoli diet typically consists of a shorter 10-14 days plan. On the first day of the plan, you would eat broccoli and unsweetened black tea for breakfast, a grilled chicken breast with steamed vegetables like broccoli or spinach for lunch, and another grilled chicken breast along with more steamed vegetables for dinner. This cycle continues throughout the entire diet plan. Both chicken and broccoli offer essential nutrition.
Chicken Breast (100 grams) (3):
Calories (143 kcal)
Protein (24 g)
Fat (3.12 g)
Carbohydrates (2.68 g)
Notable vitamins – Vitamin B 6 (30% of daily value)
Broccoli (1 cup/ 90 grams) (2):
Calories (30.9 kcal)
Water (89%)
Protein (2.57 g)
Fat (0.34 g)
Carbohydrates (6 g)
Notable vitamins and minerals: Vitamin C (90%) Vitamin A (19%) Vitamin K (77%) Folate (14%), Magnesium, Phosphorous, Potassium, Iron (4-6%)
Read More: Spinach Vs. Broccoli: The Ultimate Veggie Showdown
chicken and broccoli diet
Does The Chicken Breast And Broccoli Diet Work?
On this diet, your caloric intake is very low, which leads to weight loss in almost anyone who follows this type of meal pattern. However, many people will notice that they lose water weight due to a lack of calories rather than losing fat mass. Therefore, when they return to their normal eating habits, most likely, they will regain the weight that was lost.
Pros Of The Chicken And Broccoli Diet
There are several pros of this diet:
Low In Calories
The chicken and broccoli diet is a great way to limit your caloric intake. Consuming 1100 calories a day will create a daily calorie deficit of 500-1000 which might allow you to lose 1-2 pounds per week if your maintenance calorie needs are between 1600-2100 (11).
High Amount Of Protein
This type of diet plan consists mostly of lean proteins, which are high in the essential amino acids needed by our bodies (7).
Rich In Vitamins And Minerals
Grilled chicken, steamed vegetables, and unsweetened black teas all provide your body with different types of vitamins and minerals that it needs to function properly while also helping you to lose weight and stay healthy.
Easy To Follow
One thing many diets lack is simplicity. This type of meal pattern is easy to follow and is simple to prepare.
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See also Olive Oil Diet For Weight Loss And Other Health Benefits
healthy diet
Cons Of The Chicken And Broccoli Diet
There are also several cons of this diet:
Leaves Out Essential Nutrients
By only eating 1100 calories a day and by eating a limited variety of foods, you may be depriving your body of essential nutrients that it needs to function properly. This leaves you at risk for nutrient deficiencies.
My 45 Pound Weight Loss Story | Losing Weight & FRIENDS!
Monotonous
Eating the same foods over and over again can become tedious after a while. This will eventually lead you to crave different types of food, which could make it more difficult for you to stick with this type of meal pattern.
Temporary Weight Loss
Most people who lose weight on this type of diet plan experience temporary weight loss. When they revert to their normal eating habits, they will likely gain most, if not all, of the weight that was lost back (9).
Low Energy
If you are constantly consuming low amounts of calories throughout the day, then chances are your energy levels will be very low as well. You won’t have enough energy to exercise or do much else besides go about daily life, and, eventually, this will make you feel exhausted.
Can Lead To Disordered Eating Patterns
When people constantly deny themselves from eating what they want, over time it can lead them to develop disordered eating patterns, such as binge eating disorder or anorexia nervosa (4). For any type of restrictive meal pattern to be safe, it must be done in moderation and only for a short period. Some people may also need medical supervision, so always discuss your diet plans with your doctor.
Read More: A 5-Day Broccoli Diet Plan Can Help You Lose Weight In A Healthy Way
chicken and broccoli diet
Healthy Alternatives To The Chicken, Rice, And Broccoli Diet
There are healthy alternatives to the original chicken, rice, and broccoli diet, so you can continue to enjoy these three ingredients without getting bored or hungry enough to cheat on your diet.
Here are some healthy alternatives to the chicken, rice, and broccoli diet:
Moderate Calorie Reduction
By reducing your calorie intake a little, you are less likely to slow down your metabolism, which tends to happen with more dramatic calorie restriction. Therefore, it would be ideal to reduce your daily caloric intake by 250–500 calories for better results (8). This could mean that instead of having 3 meals per day, you might have 5-6 smaller meals or snacks throughout the day.
Balanced Meals
A balanced meal with protein, carbohydrates, and fat is what your body needs to function properly. Carbohydrates provide glucose (energy) needed by our bodies, while proteins help with repairing muscles, and fats have many functions.
Variety
Varying your meals every day will make it easier to stick to your diet. It also encourages the consumption of different kinds of foods which are more helpful in losing weight than just eating chicken, rice, and broccoli for seven consecutive days. This doesn’t mean that you should only eat salads or drink juice for a week. You can vary your daily meals with simple easy recipes but still include the three main sources of lean protein, complex carbohydrate and healthy fat.
diet for weight loss
Occasionally Indulging In Treats
By allowing yourself a cheat meal every week or so, you won’t feel deprived of this diet plan and may even enjoy it more than if you had this plan daily. Although it may seem difficult, you must remind yourself that “a cheat meal is just that – a treat in moderation”. You can have your favorite food or even junk food but in small portions.
Lifting More Weights
Lifting weights is a great way to speed up your metabolism and lose weight (5). Also by lifting weights that are challenging for you can tone and define your muscles, which in turn decreases body fat and increases muscle mass that all adds up to weight loss.
Doing Cardio Frequently
Cardio helps burn calories while also improving cardiovascular health. It should be done at least three times per week since it greatly contributes to burning more calories than strength training alone (1). You can choose from activities such as running or walking depending on your current abilities. However, we highly recommend running because this exercise builds endurance faster than any other form of cardio.
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See also Tilapia And Asparagus Diet: Why It Doesn't Work, And What To Do Instead
Chicken And Broccoli Diet Recipes And Meal Ideas
Keep in mind that you don’t have to follow the original chicken, rice, and broccoli diet. You can change it up a little bit and include other types of foods!
Here are some healthy recipes using these three ingredients:
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Creamy Chicken & Broccoli Pasta
If you want to go ahead with a pasta dish, then this one has about 476 calories per serving.
Ingredients:
500 g (1 lb) boneless chicken thighs chopped into bite-size pieces
2 tbsp butter
3 garlic cloves crushed/minced
1 cup heavy/whipping cream
1 tsp dried thyme
2-3 cups broccoli sliced into small florets
3/4 cup Parmesan cheese grated
1 tsp lemon juice
Salt and pepper to taste
500 g (1 lb) pasta cooked + 1 cup cooking water reserved
Instructions:
Bring a large pan to high heat.
Pour a few teaspoons of olive oil over the chicken and sprinkle with salt and pepper.
Wait until the chicken turns brown in a pan over medium-high heat for 2 minutes, or until golden brown on all sides. Remove from the pan and set aside.
Add the butter and garlic and cook for 30 seconds.
In a saucepan, combine the cream, thyme, and lemon juice. Bring to a boil over medium-high heat, then add the chicken and broccoli. Cover partially and simmer for 5-7 minutes until the chicken is cooked through.
Stir in the Parmesan and simmer for five minutes. Season with salt and pepper.
Add the pasta to the pan and enough of the reserved cooking water if necessary. The cream sauce should be well-coated with the pasta.
Serve right away.
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Chicken And Broccoli Soup (10)
If you want to remove the carbs from your dinner, then this soup is for you. It’s a quick and simple recipe that will let you have a delicious meal without having to spend too much time in the kitchen. The amount of calories in one serving of this recipe is also suitable for a healthy breakfast or lunch.
Ingredients:
1-2 tbsp olive oil or butter, as preferred
1 onion, finely chopped
3 cloves garlic, minced or crushed
8 ounces mushrooms, sliced/chopped into bite-size pieces
½ tsp dried thyme leaves
4 cups low-sodium vegetable broth (or water) + 2 cups filtered water for the chicken base
6 ounces cooked chicken shredded or cut into small cubes
4 cups broccoli florets roughly chopped into bite-size pieces (you can also use cauliflower if you prefer) ¼ cup Parmesan cheese grated plus extra to serve on top of each serving if desired and pepper to taste
Instructions:
Heat the oil or butter in a soup pot over medium heat. Add the onion and garlic; cook until softened (about five minutes). Stir in the mushrooms, thyme, and broth (or water) and bring to a boil. Reduce heat, add two cups of filtered water and simmer for about 15 minutes. Remove from heat.
Add chicken, broccoli, and cheese; stir until cheese has melted and combined with other ingredients. Season with pepper if desired (salt may not be necessary because of the saltiness of Parmesan cheese). Divide among four bowls and serve immediately while hot!
This recipe is courtesy of iheartthenewme.com.
diet to lose weight
Chicken And Broccoli Stir-Fry (10)
If you want to cook your chicken and broccoli, then this stir fry is for you. It’s quick, simple, and will let you have a delicious meal in just 30 minutes!
Ingredients:
2 tbsp soy sauce
1/4 cup green peas (optional)
2-3 boneless chicken thighs chopped into bite-size pieces
2 cups broccoli florets
1 tbsp cornstarch or tapioca flour
3 green onions sliced into small rounds
Instructions:
Whisk together the soy sauce, cornstarch/tapioca flour, and ¼ cup water. Set aside. Heat oil in a large non-stick pan over medium heat.
Add the chicken to the pan and cook for about four minutes until browned. Stir constantly to ensure even cooking.
Remove the chicken from the pan and set it aside. Add a little more oil if needed, then add the broccoli and green peas (if using) and cook on high heat until broccoli is tender-crisp (about five minutes).
Return the chicken into the pan and stir in the sauce to evenly coat everything. Let it cook for about three minutes or until thickened to your liking.
Serve immediately over rice if desired (we didn’t) and garnish with green onions.
This recipe is courtesy of iheartthenewme.com.
chicken and broccoli diet
Conclusion
The chicken and broccoli diet may be effective for some people as a short-term weight loss solution, but it is not something to use as a long-term strategy that focuses on improving your overall health. The best way to lose weight safely is by following a balanced meal plan with proper portion control that consists of healthy foods from all food groups. This will help you maintain your new weight long-term without having to worry about any negative side effects on your health.
Is broccoli healthier cooked or raw?
Is broccoli more nutritious raw than when cooked?
Chicken, Rice And Broccoli
Actually, raw broccoli is not necessarily more healthful than cooked. Broccoli is part of the cruciferous vegetable family and great food to include in your diet either raw or lightly cooked. These vegetables provide many nutrients but their unique contribution is a group of compounds called glucosinolates. When we chew or chop these vegetables, glucosinolates are exposed to an enzyme stored elsewhere in the plant that converts these inactive compounds to isothiocyanate compounds which studies suggest may reduce cancer risk.
The latest research shows that you can get high amounts of these protective compounds if you blanch the vegetables first. Blanching is a quick dip in boiling water, followed immediately by cooling. You can also preserve both nutrients and the enzyme needed to form protective isothiocyanates if you steam broccoli for three or four minutes (just until crisp-tender) or microwave for less than one minute.
Especially if you won’t be consuming the cooking liquid (as in soup), boiling broccoli—or other cruciferous vegetable—is not the optimal method. Boiling leaches out the vegetable’s water-soluble vitamins in these vegetables, such as vitamin C and folate, as well as many of the glucosinolate compounds, which are water-soluble, too. Moreover, too much exposure to high temperatures destroys the enzyme that converts the inactive glucosinolates to active compounds. Serving broccoli raw is an excellent option, since it retains these nutrients and the enzyme that forms isothiocyanate compounds. Before serving on a relish tray or salad, quickly blanching and cooling allows you to get even a bit more of these compounds. When you want cooked broccoli, steaming or very brief microwaving are excellent choices.
In most cases, gaining fat around the face is a result of gaining excess fat around the rest of the body. However, there are some effective tips to reduce facial fat.
Marco Govel/Stocksy
Making certain lifestyle changes can help a person lose weight and achieve a slimmer-looking face.
This article outlines seven effective tips that may help prevent and reduce excess facial fat.
1. Practice cardio exercise
Weight loss in general tends to have a slimming effect on the face.
Cardio exercise, also known as aerobic exercise, may be particularly beneficial for weight loss.
According to one 2019 studyTrusted Source in 24 women with overweight, following a 12-week aerobic exercise program resulted in significant reductions in fat mass and waist circumference, along with an increase in lean body mass.
People can perform cardio exercises at a low, moderate, or high intensity. According to some research, performing higher intensity cardio workouts several times per week helps burn more fat.
For example, a 2015 studyTrusted Source investigated the effects of different amounts of exercise on body fat in postmenopausal women. All participants took part in moderate-to-high intensity workouts for 12 months. Those who worked out for 300 minutes each week burned more fat than those who performed workouts for 150 minutes per week.
Although these studies did not measure facial fat loss directly, they suggest that cardio exercise is particularly effective at burning fat.
Overall, weight loss, in general, is likely to have a slimming effect on the face.
2. Perform facial exercises
There is some evidence to suggest that exercising the facial muscles can help reduce facial fat.
For example, an older 2014 articleTrusted Source suggests that performing facial exercises may help strengthen and tone the facial muscles. However, it is not clear whether these exercises also help reduce facial fat.
In fact, there are no studies that look at the relationship between facial exercises and loss of facial fat. Nonetheless, facial exercises may help the face appear firmer as a person loses weight.
3. Reduce alcohol consumption
Excessive alcohol intake can cause dehydration, which can prompt the body to retain water. In some cases, this may lead to water retention in the face, which can make the face appear bloated and puffy.
Alcohol may also contribute to weight gain. It contains empty calories, which offer no nutritional benefit. Consuming empty calories increases a person’s total daily calorie intake, promoting weight gain.
Also, some research suggests that alcohol can suppress hormones that help people feel full. This can stimulate a person to take in more calories from their diet.
A 2015 reviewTrusted Source of alcohol consumption and obesity suggests a link between weight gain and excessive alcohol consumption. Heavy drinking and binge drinking appears to pose the greatest risks for weight gain.
Some people experience the same effects in response to moderate alcohol intake. However, for most people, moderate alcohol consumption does not promote weight gain.
People who find it challenging to lose facial fat or weight, in general, may wish to consider reducing their alcohol consumption.
4. Drink more water
Drinking a glass of water before a meal can help a person feel fuller.
This can help reduce the total number of calories a person consumes. For this reason, drinking water before a meal can lead to gradual weight loss.
According to a 2016 reviewTrusted Source of hydration and weight loss, water consumption also promotes lipolysis. Lipolysis occurs when the body breaks down fat stores into fatty acids that it can use as energy. Making use of these fat stores is key to losing weight.
5. Get more sleep
Getting the right amount of sleep has a range of health benefits. Conversely, not getting enough sleep may lead to weight gain.
For example, lack of sleep affects the levels of certain hormones that promote feelings of hunger and fullness. Specifically, lack of sleep seems to increaseTrusted Source levels of the hormone ghrelin, which stimulates appetite, and lower levels of the hormone leptin, which tells the body that it is full.
As a result, a person who has sleep loss may eat more, and they may turn to foods higher in calories.
Getting adequate sleep can help prevent weight gain. This, in turn, may help decrease the amount of fat stored in the face.
6. Improve overall diet
Diets high in processed foods, including refined carbohydrates, may increaseTrusted Source the risk of weight gain and obesity.
Processed foods tend to contain more calories, salt, and sugar than whole foods. Refined carbohydrates are a group of highly processed, grain-based foods. During processing, these foods lose fiber and nutrients. As a result, they are high in empty calories.
Refined carbohydrates can also cause rapid spikes in blood sugar, which may encourage a person to overeat.
Examples of refined carbohydrate foods include:
pasta
white rice
white bread
sucrose
syrups and frostings
most breakfast cereals
reduced-fat products
In most cases, people can find reasonable replacements for overly processed foods and refined carbohydrates. A person can decrease their caloric intake and increase the amount of nutrients they consume by eating fresh whole foods.
When combined with exercise, a healthy, balanced diet may help people lose excess fat in the face and body.
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7. Reduce salt intake
Diets high in salt causeTrusted Source the body to retain water. Water retention causes swelling and puffiness in various parts of the body, including the face. This may give the illusion of excess facial fat.
People who suspect they are sensitive to fluid retention should try to limit foods with high salt content. This includes most processed meals and snacks. Preparing meals and snacks at home gives people greater control over the amount of salt in their diet.
As the body stops holding onto fluid, the face should start to appear slimmer.
Can only facial fat be lost?
Losing extra body fat and maintaining a moderate weight may help the face appear slimmer and prevent excess facial fat.
However, there is little evidence to supportTrusted Source spot reduction or targeted fat loss from a specific part of the body.
In fact, fat cells stored throughout the body can be broken downTrusted Source and used as energy while working out, regardless of the specific part of the body that a person is exercising.
For this reason, it is better to focus on reducing overall body fat through healthy diet and lifestyle changes rather than losing fat from a certain area, such as the face.
Preventing excess facial fat
The best way for people to prevent facial fat is to maintain a healthy weight by making lifestyle changes. A person with overweight or obesity is more likely to have fat around their face than a person who maintains a moderate weight.
Some tips to reach or maintain a moderate weight include:
exercising regularly and incorporating plenty of cardio routines
eating a balanced diet rich in lean protein and whole fruits and vegetables
limiting the consumption of processed foods
drinking plenty of water and avoiding sugary drinks, including energy drinks, juices, and sodas
Frequently asked questions
Here are some common questions about reducing facial fat.
How can I lose face fat in a week?
Reducing alcohol consumption, getting plenty of sleep, staying hydrated, and limiting salt intake are a few simple ways to reduce swelling and fluid retention, which may make the face appear slimmer.
What foods make the face fat?
There are no specific foods that can increase facial fat. However, consuming more calories than a person uses each day can contribute to weight gain, which could lead to increased facial fat over time.
Oatmeal for weight loss//Foods that helped me lose 40 pounds
Why is my face getting fat but not my body?
Increased facial fat is typically due to weight gain. It may also be as a result of water retention, which can make the face appear puffy or swollen. Making changes to a person’s diet and lifestyle can help support weight management and prevent excess facial fat.
Summary
Few studies have investigated ways to reduce facial fat directly.
The best way to prevent and reduce facial fat is to maintain a moderate weight generally. People can achieve this by altering their diet, exercising regularly, and getting the right amount of sleep.
Cardio exercises are particularly beneficial for burning excess body fat. Weight loss, in general, should make the face appear leaner.
If a person is struggling to lose weight, they may wish to consult a dietitian, a doctor, or a personal trainer. People should always talk with a doctor before making major changes to their diet or exercise routines.
What kills stomach fat fast?
Losing fat from around the belly is a common fitness goal. A range of exercises and lifestyle changes can help people achieve this.
Manufacturers of many specialty pills, drinks, and supplements claim that their products can lead to quick weight loss, eliminate stomach fat, or both.
However, there is a lack of scientific evidence to confirm that these products are safe or effective.
Meanwhile, a person can lose weight and reduce fat through proven natural methods, including changing the diet and getting specific types of exercise.
This article looks at some natural ways to lose belly fat. We also describe the factors that contribute to a buildup of fat in this area, and how this buildup can harm health.
What makes belly fat different?
Cardiovascular exercise is a good way to burn calories.
Visceral fat — also known as abdominal, stomach, or belly fat — is a potentially harmful type that surrounds organs in the abdomen. Reducing the amount of abdominal fat can have significant health benefits for some people.
Visceral fat releases hormones that can leadTrusted Source to type 2 diabetes, heart conditions, and other health problems. It is sometimes called “active fat” because of its active role in producing various hormones.
This type of fat is less visible than subcutaneous fat, which sits just below the skin. However, a tangible increase in waist circumference can indicate can increase in visceral fat.
Visceral fat is highly responsive to what a person eats. Making key dietary changes and doing the right kinds of exercise can reduce levels of this type of fat.
The following sections look at specific ways to help get rid of belly fat.
1. Focus on low calorie foods
One of the most effective ways to lose body fat is to eat fewer calories than the body burns. This leads to fat loss throughout the body, including the abdomen.
Eating fewer calories than the body uses up creates a caloric deficit. This can help burn both visceral fat and excess subcutaneous fat.
Also, low calorie foods are often more nutritious than high calorie foods.
Eating fewer foods that are high in calories and low in nutrition — for example, processed foods, baked goods, and french fries — is a beneficial way to create a caloric deficit and improve health.
Try replacing these foods with nutritious, low calorie options, such as fruits, vegetables, pulses, and whole grain foods.
2. Eliminate sugary drinks
Taking in excess sugar seems to be a main driver of weight gain, especially in the abdominal area.
A high sugar intake may increaseTrusted Source levels of visceral fat by promoting insulin resistance and spurring inflammation throughout the body.
It can be easy to consume high levels of sugar in drinks without realizing it. Check the sugar contents of beverages such as soda and sweetened tea and coffee.
For many people, reducing the amount of sugar in hot drinks and eliminating soda can remove excess sugar from their diets.
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3. Eat fewer refined carbs
Refined carbohydrates are low in nutritional value but high in calories. These carbs are in white bread, refined grains, and sugary foods and drinks.
ResearchTrusted Source has also linked refined carbs to the development of abdominal fat.
Try replacing refined carbohydrates with complex carbohydrates. These exist in fruits, vegetables, and whole grain foods.
4. Eat more fruits and vegetables
Fruits and vegetables can provide complex carbohydrates, which are a healthful, low calorie alternative to refined carbohydrates.
Fruits and vegetables also add fiber to the diet. ResearchTrusted Source suggests that fiber can reduce the risk of type 2 diabetes — a condition linked with visceral fat accumulation and overweight — and help regulate blood sugar.
5. Go for lean proteins
Lean protein sources include nuts, legumes, and lean meats. Adding these to the diet can help encourage feelings of fullness after eating and reduce cravings for sugary snacks.
At the same time, it can help to reduce or eliminate the consumption of fatty meats, including beef and processed meats.
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6. Choose healthful fats
Some dietary fat is necessary in a healthful diet, but not all fat sources are equally beneficial.
Saturated fats and trans fats can harmTrusted Source the heart, increasing the risk of heart disease and stroke. They can also lead to weight gain and are closely linked with the development of visceral fat.
Consuming healthful fats instead can help reduce overall body fat and have a range of benefits.
Healthful high fat foods include:
avocados
chia seeds
eggs
fatty fish
nuts and nut butters
olives
Read more about healthful high fat foods here.
7. Develop a workout
Exercise can lead to weight loss throughout the body, including around the belly.
It is not possible to reduce fat in certain areas only. This means that targeted exercises — such as crunches and sit-ups — will not necessarily burn abdominal fat better than other exercises.
However, these exercises can strengthen and tone the abdominal muscles, making them appear more defined.
8. Boost overall activity
Making a point of increasing activity levels throughout the day helps burn calories. Moving more can also strengthen the muscles and elevate the mood.
Tips for increasing daily activity levels include:
6 Healthy Facts About Broccoli You May Not Know About
taking regular stretching breaks when sitting for long periods
taking the stairs instead of the elevator
walking or cycling instead of driving or taking public transit
parking further from a destination
using a standing desk
9. Try cardio
Cardiovascular exercise, or cardio, gets the heart pumping. It also burns calories, helping reduce body fat and tone muscles.
Some cardio exercises include:
walking
running
using an exercise bike
swimming
10. Try high intensity interval training
High intensity interval training (HIIT) pairs bouts of intense exercise with periods of less intense activity to burn calories.
For instance, HIIT might involve a cycle of walking for 3 minutes, then running for 30 seconds.
Research from 2011Trusted Source suggests that HIIT may reduce body fat more effectively than other types of exercise.
Because of the short periods involved, HIIT may also be a good way to ease into an exercise routine.
11. Try strength training
Strength training can reduce body weight because it focuses on building muscle mass, and muscle burns more calories than fat does.
Strength training can also improve bone and joint health. This is because stronger muscles are better able to support the body, which reduces strain on the bones and joints.
The Centers for Disease Control and Prevention (CDC)Trusted Source recommend doing strength training 2 days per week.
Factors that contribute to belly fat
Everyone has some fat around the belly, but large quantities can be harmful. People are more likely to develop large amounts of visceral fat if they have diets high in processed and sugary foods.
Meanwhile, abdominal fat naturally increasesTrusted Source with age, especially in females. Certain medical conditions may also increase visceral fat.
Summary
For many people, reducing the amount of abdominal fat can significantly improve their health. People can achieve this by adopting a healthful diet and exercise routine.
Can we eat broccoli everyday?
Your parents knew what was up when they told you to eat your broccoli. This verdant vegetable is a powerhouse of nutrients. It's reputed to benefit digestion, the cardiovascular system and the immune system, and to have anti-inflammatory and even cancer-preventing properties. Plus, broccoli is low in sodium and calories, at about 31 calories per serving. It's also a fat-free vegetable.
Broccoli has an impressive nutritional profile. It is "high in fiber, very high in vitamin C and has potassium, B6 and vitamin A," raved Victoria Jarzabkowski, a nutritionist with the Fitness Institute of Texas at the University of Texas at Austin. "For a nonstarchy vegetable, it has a good amount of protein."
Broccoli is also packed with phytochemicals and antioxidants. Phytochemicals are chemicals in plants that are responsible for color, smell and flavor. Research shows that they have numerous healthful benefits, according to the American Institute for Cancer Research. Phytochemicals in broccoli are good for the immune system. They include glucobrassicin; carotenoids, such as zeaxanthin and beta-carotene; and kaempferol, a flavonoid.
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Antioxidants are chemicals produced by the body or found in fruits, vegetables and grains. "Antioxidants can help find and neutralize free radicals that cause cell damage," Jarzabkowski told Live Science. Free radicals are unstable molecules made during metabolism. The damage they can cause may lead to cancer, according to the National Cancer Institute.
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Broccoli is a good source of lutein, a compound antioxidant, and sulforaphane, which is a very potent antioxidant," Jarzabkowski said.
Broccoli also contains additional nutrients, including some magnesium, phosphorus, a little zinc and iron.
Here are the nutrition facts for broccoli, according to the U.S. Food and Drug Administration, which regulates food labeling through the National Labeling and Education Act:
Nutrition Facts Serving size: 1 medium stalk (raw) (5.3 oz / 148 g) Calories 45 Calories from Fat 0 *Percent Daily Values (%DV) are based on a 2,000 calorie diet. Amt per Serving %DV* Amt per Serving %DV*
Total Fat 0.5g 1% Total Carbohydrate 8g 3%
Cholesterol 0mg 0% Dietary Fiber 3g 12%
Sodium 80mg 3% Sugars 2g
Potassium 460mg 13% Protein 4g
Vitamin A 6% Calcium 6%
Vitamin C 220% Iron 6%
Health benefits of broccoli
Diabetes and Autism
For obese individuals with type 2 diabetes, broccoli extract may be what the doctor ordered. Scientists reporting in the June 14, 2017 issue of the journal Science Translational Medicine, found that a compound called sulforaphane in broccoli (and other cruciferous veggies like cabbage and Brussel sprouts) could turn down the activity, or expression, of 50 genes associated with symptoms related to type 2 diabetes. The scientists gave the compound (in the form of a broccoli sprout extract) to 97 individuals with type 2 diabetes over the course of 12 weeks. Though non-obese participants didn't see any effect, the obese individuals saw their fasting blood glucose levels go down a significant 10 percent compared with a control group. The dose, however, is 100 times what is found naturally in broccoli, the researchers reported.
The same compound was also found to improve symptoms related to autism; those who took the extract containing sulforaphane showed improvements in verbal communication and social interactions, researchers reported Oct. 13, 2014 in the journal Proceedings of the National Academy of Sciences.
Cancer prevention
Probably the most publicized health benefit of broccoli is its possible ability to help prevent cancer. "Broccoli is a cruciferous vegetable, and all vegetables in this group may be protective against some stomach and intestinal cancers," Jarzabkowski said.
The American Cancer Society notes broccoli's isothiocyanates, including sulforaphane and indole-3-carbinol. These chemicals boost detoxifying enzymes and act as antioxidants, reducing oxidative stress. They also may affect estrogen levels, which may help reduce breast cancer risk.
Cholesterol reduction
According to Jarzabkowski, broccoli can help lower cholesterol because the soluble fiber in the vegetable binds with the cholesterol in the blood. This binding makes the cholesterol easier to excrete, and consequently lessens cholesterol levels in the body.
Detoxification
Phytocheimcals glucoraphanin, gluconasturtiin and glucobrassicin compose a terrific trio in broccoli. Together, they aid all steps of the body's detoxification process, from activation to neutralization and elimination of contaminants. A study published in the journal Proceedings of the National Academy of Sciences of the United States of America found that the sprouts of broccoli may be especially potent in this regard.
Heart health
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In addition to reducing cholesterol, broccoli can aid in heart health by helping to keep blood vessels strong. The sulforaphane in broccoli is also an anti-inflammatory and may be able to prevent or reverse damage to blood vessel linings caused by chronic blood sugar problems. And the vegetable's B-complex vitamins can help regulate or reduce excessive homocysteine, according to the Harvard University School of Public Health. Excess homocysteine, an amino acid that builds up after a person eats red meat, increases the risk of coronary artery disease.
Eye health
"You've probably heard that carrots are good for your eyes, and that's because they contain lutein," Jarzabkowski said. "It's a compound antioxidant that's really good for eye health, and broccoli is also a great way to get it." Another antioxidant in broccoli called zeaxanthin is similarly beneficial. Both chemicals may help protect against macular degeneration, an incurable condition that blurs central vision, and cataracts, a clouding of the eye's lens.
Digestion
Jarzabkowski emphasized broccoli's digestive benefits, which she chalked up mostly to the vegetable's high fiber content. Broccoli has nearly 1 gram of fiber per 10 calories. Fiber helps keep you regular and helps maintain healthy bacteria levels in the intestines.
Broccoli also aids in digestion by helping to keep your stomach lining healthy. The sulforaphane in broccoli helps keep the stomach bacteria Helicobacter pylori from becoming overgrown or clinging too strongly to the stomach wall. A 2009 Johns Hopkins study on mice found that broccoli sprouts are especially good at helping in this way. Mice that were fed broccoli sprouts daily for two months reduced the levels of H. pylori in their stools by more than 40 percent.
Anti-inflammatory benefits
Broccoli is a great anti-inflammatory and may slow down the damage to joints associated with osteoarthritis. A 2013 study at the University of East Anglia found that broccoli's sulforaphane may help people suffering from arthritis because this chemical "blocks the enzymes that cause joint destruction by stopping a key molecule known to cause inflammation."
Broccoli's isothiocyanates and omega-3 fatty acids also help to regulate inflammation. Furthermore, a 2010 study published in the journal Inflammation Researcher suggested that the flavonoid kaempferol lessens the impact of allergens, especially in the intestinal tract, which can reduce chronic inflammation.
Health risks
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The History of Broccoli and Its Benefits
In general, broccoli is safe to eat, and any side effects are not serious. The most common side effect is gas or bowel irritation, caused by broccoli's high amounts of fiber. "All cruciferous vegetables can make you gassy," Jarzabkowski said. "But the health benefits outweigh the discomfort."
According to The Ohio State University Wexner Medical Center, people taking blood-thinning medications should watch their broccoli intake, since the vegetable's vitamin K content may interfere with the medication's effectiveness. Those with hypothyroidism should also limit their intake of broccoli.
Raw, steamed or boiled: Which is more nutritious?
The way that you prepare broccoli can affect the amount of nutrients you get, and which ones. People looking to broccoli for its anticancer benefits will want to be sure not to cook the vegetable too long.
A 2007 University of Warwick study found that boiling broccoli can undermine the effects of the food's good, cancer-fighting enzymes. Researchers studied the effects of boiling, steaming, microwave cooking and stir-fry cooking on fresh broccoli, Brussels sprouts, cauliflower and green cabbage.
Boiling led to the biggest losses of cancer-fighting nutrients. Steaming for up to 20 minutes, microwaving for up to three minutes and stir-frying for up to five minutes produced no significant loss of cancer-preventive substances. Raw broccoli maintains all of its nutrients, but it is also more likely to irritate your bowels and cause gas.
Broccoli facts
Broccoli originated in Italy, where it was developed from wild cabbage and has existed since about sixth century B.C.
The Italian name for broccoli is "broccolo," meaning the flowering top of a cabbage. The word comes from the Latin word "brachium," which means branch or arm, a reflection of the vegetable's treelike shape.
The plant came to France in 1560. Until the early 1700s, broccoli was still not widely known in England and was called "sprout colli-flower" or "Italian asparagus."
Thomas Jefferson was a fan of broccoli and imported broccoli seeds from Italy, planting them at his home, Monticello, as early as May 1767.
Another president, George H.W. Bush, was not a fan. He used his distaste for broccoli as a punch line in dozens of speeches. He once said, "I haven't liked it since I was a little kid, and my mother made me eat it. And I'm president of the United States, and I'm not going to eat any more broccoli." In response, broccoli growers sent 10 tons of the vegetable to the White House.
In 2013, President Barack Obama announced that broccoli was his favorite food.
California produces 90 percent of the broccoli grown in the United States.
Vegetables related to broccoli are broccolini, a mix between broccoli and "gai-lin" (Chinese broccoli), and broccoflower, a cross between broccoli and cauliflower.
The average American eats over 4 lbs. of broccoli a year, according to the U.S. Department of Agriculture.
The world record for eating broccoli is held by Tom "Broccoli" Landers. It took him just 92 seconds to eat a full pound of the vegetable. His secret: "Just swallow, don't bother to chew."
The United States is the world's third largest producer of broccoli. China, the top producer, grows over 8 million tons of the vegetable a year.
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(Sources: MindBodyGreen.com(opens in new tab), Wisconsin Department of Public Instruction)
This article is for informational purposes only, and is not meant to offer medical advice.
Additional resources
Find out about planting, growing and harvesting broccoli from the Old Farmer's Almanac.
Read the American Cancer Society's information about broccoli.
Learn more about the University of Warwick study on cooking broccoli.
If you read this article, you should be able to score well on our quiz.
Quiz Yourself: Broccoli Nutrition Facts
What happens if I eat broccoli everyday?
Broccoli has long been one of the more reviled vegetables.
When you were a kid, the broccoli on your plate probably went untouched until your mom said you couldn't leave the table until you choked it down. To make the whole experience less awful (or was that just me?), perhaps you had to imagine the pieces of broccoli as tiny trees and you were a hungry giant.
But I'm here to tell you that you shouldn't need any convincing to eat broccoli. Why? Because the health benefits it offers are borderline miraculous. Plus, the older you get, the more likely you are to enjoy the taste. Here are six benefits you can reap from eating broccoli on a regular basis.
1. Broccoli Helps You Eat Less While Feeling Fuller
Broccoli is bursting with fiber. A single serving contains 3.8 grams (roughly 15 percent of the recommended daily value). Fiber is one of the most valuable and versatile nutrients around. According to the Mayo Clinic, it helps to normalize bowel movements, lower cholesterol levels, control blood sugar, maintain bowel health and aid in achieving a healthy weight. One of the most interesting effects of fiber is that it slows down digestion, which helps you feel full long after you eat. This can be a great benefit for people who want to cut calories and lose weight—or for anyone looking for an afternoon snack to hold them over until dinner.
2. Broccoli Has Vitamin C!
When you think of foods high in vitamin C, you probably think of oranges and bananas. But though both are indeed high in vitamin C, they don't hold a candle to the amount found in broccoli. A single serving of broccoli contains a remarkable 220 percent of the recommended daily value!
3. Broccoli Can Help You Recover Quicker
Consuming vitamin C on a regular basis might have a beneficial effect on recovery from demanding exercise. A two-week study found that participants who consumed 400mg of vitamin C daily (a single serving of broccoli contains about 132mg) experienced improved muscle function and decreased muscle soreness following exercise.
The vitamin C in broccoli is important for growing and repairing tissue all over the body. According to the University of Maryland Medical Center, vitamin C helps heal wounds and maintain healthy bones and teeth. Vitamin C also supports the production of collagen, which is needed to make cartilage, ligaments, tendons, blood vessels and skin.
4. Broccoli Is a Cancer-Fighting Superhero
Broccoli is one of the most potent cancer-fighting foods you can find at ICON Meals.
Broccoli belongs to a genus of plants known as brassica, a category that also includes kale, Brussels sprouts, cauliflower and cabbage. A 1996 study found an inverse association between brassica consumption and the occurrence of stomach and lung cancer. The authors wrote: "It is concluded that a high consumption of brassica vegetables is associated with a decreased risk of cancer. This association appears to be most consistent for lung, stomach, colon and rectal cancer and least consistent for prostatic, endometrial and ovarian cancer."
In addition to being a brassica vegetable, broccoli's high fiber and vitamin C content give it additional cancer-fighting capabilities. According to the American Institute for Cancer Research, dietary fiber "convincingly" lowers the risk of colorectal cancer, and vitamin C "probably" lowers the risk of esophageal cancer.
5. Broccoli Destroys Inflammation
Inflammation is the enemy of the human body.
Inflammation occurs when blood and fluid pool in an area as a natural defense mechanism of the body. Left unchecked, inflammation can lengthen the recovery process. Chronic inflammation can sap your energy and lead to chronic diseases such as arthritis. Practically all vegetables help fight inflammation to some extent, but sulforaphane and kaempferol—a phytonutrient and a flavonoid found in broccoli—are especially potent.
6. Broccoli Is the Original Detox Diet
"Detox" diets have become all the rage in recent years. But if you're looking for a whole food that naturally helps eliminate unwanted contaminants from your body, broccoli is the food for you. Glucoraphanin, gluconasturtiin and glucobrassicin are among the many phytonutrients found in broccoli that help detoxify pollutants and increase overall health. A 2014 study found that "intervention with broccoli sprouts enhances the detoxication of some airborne pollutants and may provide a frugal means to attenuate their associated long-term health risks."
Can broccoli make you gain weight?
You might be ecstatic to stuff your refrigerator with the oh-so healthy broccoli, but too much of it can cause you more harm than good.
Nikita Bhardwaj 86 Likes
alkaline foodBroccoli and green veggies are evergreen superfoods! Image courtesy: Shutterstock
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If you love gorging on salads, then in all probability, you might end up putting broccoli in it. And why not, it is loaded with a host of nutrients. But, what if we tell you that your beloved broccoli could be causing you more harm than good, especially if you’re consuming it on a daily basis.
Yes ladies, broccoli has some serious side-effects. Read on to know more.
Here’s how your so-called healthy broccoli is cheating on you
Sadly, broccoli impacts the functioning of your thyroid gland, because it is goitrogen in nature. They are those chemicals which suppress the functioning of the thyroid gland. This chemical interferes with iodine in your body, due to which your thyroid gland enlarges and leads to goitre.
“Broccoli also has thiocyanates. This compound is very dangerous because it leads to hyperthyroidism, and due to which, you experience problems like weight gain, fatigue, hair loss, and a bloated face”, informs dietician and clinical nutritionist, Anshika Srivastava.
Broccoli nutrition
Cruciferous veggies like broccoli can be a blessing as well as bane for your heart. Image courtesy: Shutterstock
Moreover, broccoli belongs to the cruciferous family, just like kale and cabbage, and leads to gastric issues as well as bloating in some people.
“Another reason that one must avoid eating too much broccoli is that it can give you issues with your bowel movement. Broccoli is rich in fibre which is good when eaten in moderation, but if you eat too much fibre, then your body doesn’t make as many enzymes to digest it, and hence you experience bowel irritation”, she explains.
Growing Broccoli
Srivastava adds, “There are also some other side effects of broccoli. If it is not cooked properly, it increases the isoflavones present in it, due to which chances of an ischemic stroke increases, especially in women. Although it is rare and more research is needed on this topic, we can’t deny its possibility.”
Broccoli nutrition
Cook that broccoli floret properly. Image courtesy: TCK by The China Kitchen
There’s also a study that attests that too much broccoli is bad for your health
According to The Ohio State University Wexner Medical Center, people taking blood-thinning medications should keep a tab on their broccoli intake. As per the study, broccoli contains vitamin K, and that could have an impact on the effectiveness of your medicine.
You see how this superfood can be a super flop, if not eaten in moderation. So, now if someone tells you to go on a broccoli-rich diet, then don’t hesitate in shutting that person down! After all, it is more toxic than you ever knew!
How much broccoli should I eat a day to lose weight?
Broccoli promotes weight loss, as it’s low in calories, reduces hunger, and it’s packed with fat burning phytochemicals, such as vitamins A, C, E, K, GABA, boron, and sulforaphane!
How many calories does broccoli have?
Above all, broccoli is good for weight loss because it’s pretty low in calories. Actually, we can’t get fat eating broccoli. Cooked broccoli has only 35 calories per 100g! Moreover, a whole stalk has fewer than 100 calories![1]
Caloric deficit is key for losing weight. We lose weight, only when we consume fewer calories than we burn. Eating lots of foods low in calories, with a high filling effect, makes dieting easy. Fruits and vegetables are the best options.
It’s an excellent plant-based source of protein
Additionally, broccoli is among the richest vegetables in protein. In fact, about 7% of its calories come from protein. A medium stalk contains about 4.3g protein.
Following a high-protein diet enhances weight loss. Protein has the highest thermic effect among macronutrients. We burn up to 30% of protein during digestion.[2]
Furthermore, foods high in water, fiber, and protein have the highest satiating effect.[3]
Therefore, you could eat broccoli with other high-protein foods, such as legumes, or whole-wheat bread to feel full for hours!
Broccoli reduces hunger
Moreover, broccoli is an excellent dietary source of fiber. it has 3.3g per 100g!
Fiber is good for weight loss, as it keeps us full for a long time. Fiber absorbs water, expands, and increases food volume in the stomach. Also, it slows digestion.
The recommended daily intake of fiber is 28g per 2,000 calories. This dose helps to lose weight and improve body composition. On the contrary, lower doses of fiber increase the risk of obesity.[4]
Additionally, broccoli is 90% water. Foods high in water have a high satiating effect.
Most noteworthy, it’s crucial to be properly hydrated. Water is necessary for the metabolism of fat. Therefore, besides drinking water, consuming foods high in water is good for fat burn!
Furthermore, broccoli is beneficial for a healthy gastrointestinal microbiota. Fiber in broccoli, along with other phytonutrients, such as glucosinolates, are metabolized by gastrointestinal microbes. A healthy gastrointestinal microbiota is vital for good health and plays a key role in energy metabolism.[5]
Vitamin C in broccoli promotes fat burn
Also, broccoli is good for weight loss because it’s among the richest foods in vitamin C. Raw broccoli contains 91 mg of vitamin C per 100g, or 100% DV (Daily Value)!
Prefer to steam broccoli, in order, to preserve most of it. Vitamin C is pretty vulnerable to heat. Practically, a small floret of boiled broccoli has 100% DV.
Vitamin C is good for weight loss. It helps the body burn fat for energy.
Furthermore, vitamin C enhances iron absorption. Broccoli contains decent amounts of iron as well.
Other foods high in vitamin C, which also promote weight loss, are tomato, pepper, spinach, kiwi, strawberries, pineapple, orange, lemon, and grapefruit.
Vitamin K for fat loss
Moreover, broccoli is particularly rich in vitamin K1. It has 141 mcg of vitamin K1 per 100g, or 115% DV!
Besides broccoli floret, stem and leaves are excellent sources of vitamin K1. In fact, broccoli leaves have 3 times more vitamin K than florets![6]
Yes, broccoli leaves are edible.
Vitamin K is also beneficial for losing weight, as it plays a key role in fat and glucose metabolism. For instance, it burns body fat. Especially belly fat![7]
Broccoli leaves are high in vitamin E
Furthermore, broccoli leaves are pretty rich in vitamin E. 100g of leaves provide about 20% DV. On the contrary, florets and stems contain negligible amounts.
Vitamin E may improve insulin sensitivity, reduce oxidative stress, and inflammation![8]
The best dietary sources of vitamin E are seeds and nuts, such as sunflower seeds, almonds, pistachios, and hazelnuts! But, seeds and nuts are high in calories. People who want to lose weight should eat up to 1-2 handfuls a day.
On the other hand, broccoli leaves and spinach are excellent low-calorie dietary sources of vitamin E.
Carotenoids in broccoli promote weight loss
Additionally, broccoli is an excellent source of carotenoids.
Fresh broccoli florets have 93 mcg of beta-carotene, and 745 mcg of lutein and zeaxanthin per 100g. Also, they contain high amounts of violaxanthin and neoxanthin!
Broccoli leaves contain about 5 times more carotenoids, though! Don’t discard them. In fact, broccoli leaves are more nutrient dense than florets!
It’s crucial for obese people to get high amounts of carotenoids from fruits and vegetables. Obese and overweight people tend to have lower blood concentrations of carotenoids. Carotenoids prevent the development of obesity, and enhance weight loss, as they promote fat burn.[9,10,11]
Other common foods high in carotenoids, which are good for weight loss, are kale, tomatoes, carrots, peppers, and spinach!
Chlorophyll in broccoli is good for losing weight
Chlorophyll is the green pigments of plants. It captures solar energy for photosynthesis.
Broccoli is pretty high in chlorophyll. Especially, broccoli leaves! Florets have about 100 mg, stems 16 mg, and leaves 525 mg of chlorophyll per 100g (dry weight), respectively.[6]
Consuming foods rich in chlorophyll is good for weight loss, as chlorophyll may prevent weight gain, improve glucose tolerance, and fight inflammation.[12]
Also, foods containing chlorophyll have a higher satiating effect.[13]
Broccoli is packed with phytochemicals, which promote weight loss
Furthermore, broccoli enhances weight loss because it’s a good dietary source of sulforaphane.
Sulforaphane is a phytochemical, mainly found in cruciferous vegetables such as broccoli, cauliflower, kale, and cabbage.
This plant compound prevents obesity, as it increases metabolism, improves insulin resistance, and fights obesity-induced inflammation.[14]
Also, sulforaphane seems to significantly burn fat mass! This process, known as “browning of white adipose tissue” (WAT) is a hot area of research. It’s a new and promising treatment of obesity.[15]
But, raw broccoli doesn’t contain sulforaphane. It contains its inactive form, called glucoraphanin. We have to chop or chew it to get sulforaphane.
Moreover, broccoli is among the richest foods in folic acid. Folic acid is necessary for weight loss, as it’s involved in protein and lipid metabolism.
Broccoli contains high amounts of GABA
Additionally, broccoli is among the richest foods in GABA. It has about 77 nmol/g of GABA (dry weight).[16]
GABA is beneficial for weight loss. This chemical may increase Human Growth Hormone, reduce appetite, improve night sleep, and insulin sensitivity!
Boron in broccoli helps lose weight
Also, broccoli contains modest amounts of boron. This trace mineral may increase sex hormone levels, such as testosterone, reduce inflammation, prevent vitamin D deficiency, and help lose weight.
We can get more than enough boron from our diet. See the whole list of foods high in boron here.
How much broccoli should I eat a day to lose weight?
Broccoli is a high-volume, low-calorie, nutrient-dense superfood. You can eat as much as you want. Practically, you can’t gain weight from broccoli.
On the contrary, broccoli significantly promotes weight loss. Especially, when we consume it regularly, as part of a healthy, well-balanced, hypocaloric diet.
As a rule of thumb, try to eat broccoli 2-3 times a week. More is better, though.
According to a study, a weekly dose of broccoli of 400g (about 2 medium florets) contributes to the reduction in risk of certain cancers.[17]
Just remember to steam broccoli and chew it thoroughly. Boiling destroys its powerful phytochemicals, while chewing makes them more bioavailable.[18]
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Does broccoli help you lose belly fat?
HOW TO get rid of visceral fat: For a person who is carrying too much visceral fat, their chances of developing serious health conditions increases tenfold. Exercise is integral to helping you shed the dangerous fat, but what you eat is also important. Here are four foods you could include in your diet to help you banish the belly fat.
By JESSICA KNIBBS
14:26, Mon, May 11, 2020 | UPDATED: 14:58, Mon, May 11, 2020
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Dr Zoe Williams discusses visceral fat on This Morning
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With most of us currently housebound due to the coronavirus outbreak the beckoning of crisps and biscuits can be deafening. On top of that, we are not burning as many calories as our normal lives had us doing, so piling on the pounds can be an inevitable outcome. Whilst complacency in this regard should not be an option, it’s even more so when it comes to visceral fat, also known as the dangerous fat or belly fat.
How to Grow Amazing Broccoli | Tips, Tricks and Troubleshooting
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Visceral fat is in the abdominal cavity and is close to many vital organs including the pancreas, liver and intestines.
The higher the amount of visceral fat a person stores, the more at risk they are for certain health complications including type 2 diabetes and heart disease.
Leading health experts are all in agreement that when it comes to losing visceral fat, diet is key.
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What are the four best foods to include which help shed belly fat.
How to get rid of visceral fat: Four foods to help
How to get rid of visceral fat: Four foods proven to help banish belly fat (Image: Getty Images)
Soup
Research shows that enjoying a soup before a meal can help to banish belly fat.
Julieanna Hever, author of The Vegiterranean Diet said: “Filling up on high-fibre foods like a low-calorie soup is so satisfying that you end up eating less overall, thereby reducing weight.”
Soup is known to be a great weight-loss food because it is both filling and satisfying.
Try adding extra spices to your soup such as capsaicin which is a phytochemical famous for its ability to increase the rate at which the body burns energy and fat.
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Broccoli
Broccoli is packed with essential nutrients and contains fibre which contribute to satiety.
A study published in the Journal of the Academy of Nutrition and Dietetics found that dark green vegetables such as broccoli helped to reduce belly fat.
Broccoli contains phytochemicals with one phytochemical called sulforaphane which is particularly effective at helping to burn belly fat.
The study also found that eating this vegetable helped to decrease the risk factors for type 2 diabetes.
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Yoghurt
In a 24-week study published in the British Journal of Nutrition, women who consumed this type of probiotic lost twice as much weight as those who didn’t regularly include it in their diets.
Probiotics are live microorganisms that have many health benefits when eaten including improving digestive health, heart health and immune function.
Yoghurt contains certain strains of the Lactobacillus family which helps to banish belly fat.
In one study, eating yoghurt with Lactobacillus fermentation helped to reduce body fat by three to four percent over a six-week period.
Broccoli is known to be a hearty and tasty vegetable which is rich in dozens of nutrients. It is said to pack the most nutritional punch of any vegetable. When we think about green vegetables to include in our diet, broccoli is one of the foremost veggies to come to our mind. Coming from the cabbage family, broccoli can be categorized as an edible green plant.
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Here are some of the benefits of broccoli:
1. Cancer prevention: Broccoli shares cancer fighting and immune boosting properties with other cruciferous vegetables such as cauliflower, Brussels sprouts and cabbage. Broccoli contains properties that depletes estrogens which usually cause cancer in the body. Research shows that broccoli is extremely suitable for preventing breast and uterus cancer.
2. Cholesterol reduction: Like many whole foods, broccoli is packed with soluble fiber that draws cholesterol out of your body. This is because the fiber in broccoli helps bind with bile acids in the digestive tract. This makes excreting cholesterol out of our body easy. According to a research by the Institute of Food Research, a particular variety of broccoli can help reduce the blood LDL-cholesterol levels by 6 per cent.
3. Reducing allergic reaction and inflammation: Research has shown the ability of kaempferol to lessen the impact of allergy-related substances on our body. Broccoli even has significant amounts of omega 3 fatty acids, which are well known as anti-inflammatory. Along with this, broccoli can also help people suffering from arthritis as broccoli contains sulforaphane, a chemical that blocks the enzymes that can cause joint destruction and hence lead to inflammation.
4. Powerful antioxidant: Broccoli contains antioxidants that can help the body in a variety of ways. Broccoli is deeply concentrated with vitamin C, making it great for immunity. Other than this, broccoli also contains flavonoids which help recycle the vitamin C efficiently. It is also enriched with carotenoids lutein, zeaxanthin, beta-carotene and other power packed antioxidants.
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5. Bone health: Broccoli contains high levels of both calcium and vitamin K, both of which are important for bone health and prevention of osteoporosis. Along with calcium, broccoli is also full of other nutrients like magnesium, zinc and phosphorous. Because of these properties, broccoli is extremely suitable for children, elderly and lactating mothers.
6. Heart health: The anti-inflammatory properties of sulforaphane, one of the isothiocyanates (ITCs) in broccoli, may be able to prevent (or even reverse) some of the damage to blood vessel linings that can be caused by inflammation due to chronic blood sugar problems. Broccoli is great for heart health as it contains fibers, fatty acids and vitamins that help regulating blood pressure in the body. This also helps in reducing bad cholesterol, hence leading to a healthy heart. Broccoli helps protecting blood vessels from damaging as well.
7. Diet aid: Broccoli is a good carb and is high in fiber, which aids in digestion, prevents constipation, maintains low blood sugar, and curbs overeating. Along with this, broccoli is also great for weight loss because it is rich in fiber. It is an ideal green vegetable to include in your salads and completing your five coloured vegetables everyday. In addition to this, broccoli also contains proteins, making it suitable for vegetarians that are otherwise not able to complete their protein requirement.
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8. Great for detoxification: Since broccoli is rich in fiber, it can help get rid of toxins through the digestive tract. Other than this, broccoli is also full of antioxidants that help in overall detoxification of the body. Broccoi includes special phytonutrients that help in the body’s detox process. This means that the body gets rids of unwanted contaminants. Broccoli also contains isothiocyanates, which help in the detox process at the genetic level.
9. Skin care: Skin care not only includes glow, but also its immunity. Since broccoli is a powerhouse of antioxidants and nutrients like vitamin C and minerals such copper and zinc, broccoli helps in maintaining a healthy skin. This means it also protects the skin from getting infections as well as keep the natural glow of your skin. Broccoli is full of vitamin K, amino acids and folates, making it ideal for maintaining healthy skin immunity.
10. Eye care: Broccoli contains beta-carotene, vitamin A, phosphorous and other vitamins such B complex, vitamin C and E. All these rich nutrients are great for eye health as these help in protecting the eyes against mascular degeneration, cataract and even repairs damage done by harmful radiations we go through by being constantly on our phones or being in front of a screen.
11. Anti-ageing: Since broccoli is enriched with vitamin C, which has numerous antioxidant properties, it is great for anti-ageing. This is because antioxidants help fight the free radicals responsible for ageing. These free radicals often damage the skin. Eating broccoli regularly helps in reducing fine lines, wrinkles, skin issues like acne and even pigmentation.
மார்பக புற்றுநோயை தடுக்கும் உணவுகள்!
12. Prevents and fights pollution and toxins: Broccoli is a nutrient-rich vegetable with a number of helpful vitamins, minerals. What makes it an effective anti-pollution food is its ability to act down on certain pollutants. It's not the sprouts themselves but the components found in the stub which are good for the body. In fact, a study conducted in China found out that broccoli sprouts were particularly helpful in fighting and detoxing away the air pollutants from the root. When you eat broccoli, the phytochemical present in it, called glucoraphanin initiates a chemical reaction that attaches itself to the harmful benzene compound, breaks it down and recharges the body to excrete it faster, before it gets the time to do the damage on the cellular level. The same mechanism has also been found helpful to get rid of toxins associated with pollution and cigarette smoke. Hence, detoxifying the body by consuming a simple vegetable like fresh broccoli juice or smoothie as soon as you hit home can alleviate some of the health risks at the ground level.
The people in the new study who drank a concentrated tea made with broccoli spouts excreted 61 per cent more benzene and 23 per cent more acrolein, a lung irritant, as compared with a group who drank a placebo beverage.
Food Storage
American Food Techniques
What Is Broccoli?
Buying, Cooking, and Recipes
By Peggy Trowbridge Filippone Updated on 07/20/21
Broccoli Recipes - How to make broccoli recipes
2014 Ines Koleva / Getty Images
IN THIS ARTICLE
What Is Broccoli?
How to Cook
Taste
Recipes
Where to Buy
How to Store
Broccoli vs. Cauliflower
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Often reviled by kids and loved by health food enthusiasts, broccoli is a green vegetable with a reputation. The treelike stalks are part of the cabbage family and are grown and eaten all over the world. About 75 percent of the world's production of broccoli comes from China and India. The plant thrives in cool weather, making it a winter and spring vegetable, but it's grown year-round in places like California. It can be eaten raw, steamed, sautéed, stir-fried, roasted, grilled, fried, or pureed.
Broccoli's big secret
What Is Broccoli?
Broccoli is often nicknamed "little trees" thanks to its light green stalk and tightly clustered, dark green flowering head. It grows surrounded by gray-green leaves that are also edible but are often removed before being sold commercially. The word broccoli means "little arms" or "little shoots" in Italian, and it's believed that the vegetable originated there. The affordable veggie requires little prep beyond washing and trimming, and can be sliced, chopped, or left whole.
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How to Preserve Broccoli
How to Cook Broccoli
Broccoli is an extremely versatile vegetable and takes to many methods of cooking and preparation. Before using, rinse and dry it and, if needed, trim any brown from the cut stem. Some recipes call for peeling the stalk while others only use the florets. Every part of broccoli sold in the grocery is edible, so be sure to save unused parts for another recipe. For example, leftover stalks can be cooked and pureed to make soup.
To break up a head of broccoli into florets, take a sharp knife and cut away at the base of the flowering stalks, separating them from the main, thick stalk. Trim into smaller florets if desired. Raw broccoli florets can be served as part of a crudités platter or used in broccoli salad. The florets can also be cooked, as can the stem. Broccoli can even be cooked whole (although it is typically chopped up for even cooking) or sliced into thick slices called "steaks."
Extreme close up of raw broccoli
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Close-Up Of Chopped Broccoli In Bowl On Cutting Board
Broccoli, kale, spinach and mint soup with tahini
Avocado quiche with broccoli and pepper
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What Does Broccoli Taste Like?
Members of the cabbage family all have a distinct flavor profile which differs slightly between cultivars. Raw broccoli is very crunchy with a vegetal, slightly sweet and slightly bitter flavor. It differs greatly in flavor from cooked broccoli, which is often sweeter. Depending on the cook time and method, cooked broccoli can be very tender, crisp-tender, or still crunchy. The stalk tends to have a milder flavor than the florets.
Broccoli Recipes
There are unending recipes that use broccoli, from soups to salads to stir-fries to casseroles. Toss raw broccoli into a salad or slaw or serve with dip. Steam broccoli and serve as a side dish, add to a casserole, or puree into a soup (thawed frozen broccoli also works nicely in place of steamed). Slice and grill, or add to your next stir-fry or curry. Roasted or sautéed broccoli makes a nice green side dish, and the veggie pairs well with garlic, sesame, cheese, chili, and other strong flavors and seasonings.
Sautéed Broccoli
Broccoli Salad With Bacon
Beef and Broccoli Stir-Fry
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Easy Two-Step Sautéed Broccoli Recipe
Where to Buy Broccoli
Find broccoli in your local grocery store sold in single stalks, bundles, or bags. Already trimmed florets can be found in bags, and frozen florets are available in the freezer section.
Although readily available year-round, prime time for fresh broccoli in the Northern hemisphere is October through April. When selecting broccoli, look for tightly closed, dark green florets and firm, thin stalks. Thick stalks can be woody and are a sign of age. Reject any heads with yellowing or tiny yellow flowers as this is an indication of age.
Broccoli can be grown at home and harvested in the late spring or early fall depending on where you live. For cooler climates, plant in full sun; for warmer climates, plant in partial sun to prevent bolting.
How to Store Broccoli
Store fresh broccoli loosely wrapped in a plastic bag or perforated bag in the crisper drawer of your refrigerator for up to five days. Depending on how long the stalks sat in your grocery store, they may begin to turn limp before the five days are up, so use as soon as possible, especially if serving raw.
Cooked broccoli will keep for three days in the fridge in an airtight container. If kept properly frozen, frozen broccoli will keep for 6 to 12 months.
To freeze fresh broccoli, cut washed and dried broccoli into florets and chop the stalks. Steam for about 5 minutes. Plunge into ice water to stop the cooking and retain the green color. Drain thoroughly and place in sealed bags or containers.
what is broccoli
The Spruce Eats / Madelyn Goodnight
Broccoli vs. Cauliflower
At a quick glance, cauliflower looks like white broccoli. Cauliflower (which also comes in yellow or purple shades) comes from the same family—along with Brussels sprouts and kale—and has a similar treelike appearance. Upon closer inspection, the heads are much more tightly clustered, and the stalk is shorter. Cauliflower has a milder flavor and heartier texture when cooked, but depending on the recipe, one can be substituted for the other.
As far as vegetables are concerned, broccoli is a bit divisive–people either love it or hate it, but its history as a preferred source of food and nutrition has existed since the Roman Empire.
Like the artichoke, broccoli is essentially a large edible flower. The stalks and flower florets are eaten both raw and cooked and have a flavor reminiscent of cabbage, though broccoli is also related to kale, cauliflower, and Brussels sprouts.
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How to Preserve Broccoli
Although some cooks do enjoy them prepared in the manner of chard or kale, the bitter leaves are usually discarded in preparing broccoli for a meal. Depending on which type of broccoli you get, though, their taste can range from mild to extremely bitter.
From Discovery to Commercial Farming
Broccoli, botanically known as Brassica oleracea italica, is native to the Mediterranean. It was engineered from a cabbage relative by the Etruscans—an ancient Italian civilization who lived in what is now Tuscany—who were considered to be horticultural geniuses. Its English name, broccoli, is derived from the Italian word broccolo, which means "the flowering crest of a cabbage," and the Latin brachium meaning arm, branch, or shoot.
Broccoli has been considered a very valuable food by the Italians since the Roman Empire, but when first introduced in England in the mid-18th century, broccoli was referred to as "Italian asparagus."
There are records of Thomas Jefferson, who was an avid gardener, experimenting with broccoli seeds brought over from Italy in the late 1700s, but although commercial cultivation of broccoli dates back to the 1500s, it did not become a popular foodstuff in the United States until Southern Italian immigrants brought it over in the early 1920s.
Due to the many ways it can be cooked, as well as all of the health benefits, broccoli has tripled in consumption over the past 30 years.
Varieties and Nutritional Contents of Broccoli
The large head and thick stalk broccoli we are most familiar with is Calabrese broccoli (named after Calabria, Italy), although it is typically labeled simply as broccoli. Even though it is available in stores year-round, it is a cold-weather crop. There is another variety that features several thin stalks and heads called sprouting broccoli, and you may also come across Romanesco broccoli, which is tightly packed in a cone shape and is bright green in color.
If you like broccoli, you may want to try broccolini, also called baby broccoli, which is a cross between broccoli and kale, or you might find broccoflower, a cross between broccoli and cauliflower, an appealing snack if you're a fan of both of these flowering vegetables.
No matter which variety you get, broccoli is rich in calcium and has antioxidant properties which help prevent some forms of cancer. The same sulfur that can cause gas from over-cooked broccoli also has beneficial antiviral and antibiotic properties.
Although you'd never guess it, broccoli has its origins in the wild mustard plant. It was bred by farmers over time to be the crunchy, green vegetable we know today -- and it's loaded with healthy nutrients.
Broccoli dates to the Roman Empire, where it grew in the Mediterranean region. U.S. farmers didn't start to grow it until the 1920s. Today, if you're like the average American, you eat nearly 6 pounds of the stuff each year. How much you like its cabbage-like flavor may depend at least in part on your genes. Some people are born hyper-sensitive to bitter tastes like that of broccoli.
In the U.S., the most common types of this veggie are hybrids of an Italian green broccoli called "Calabrese" -- with florets of varying shades of green. But don't expect to see signs for Calabrese broccoli at the store. Throughout the world, grocers sell different varieties under the single name "broccoli."
This Is What Makes Broccoli And Kale Superfoods
Nutrients per Serving
A 1/2 cup of broccoli contains:
Calories: 15
Fat: 0 grams
Carbs: 3 grams
Protein: 1 gram
One cup of broccoli has as much vitamin C as an orange. You need this antioxidant to protect your cells from damage and promote healing throughout your body.
Broccoli is also rich in vitamins and minerals like:
Calcium
Iron
Phosphorous
Potassium
Zinc
Thiamin
Riboflavin
Niacin
Vitamins A, B6, B12, D, E and K
Folate
Health Benefits
On top of all the vitamins and minerals it contains, broccoli is chock full of many natural chemicals that scientists are still learning about. Chief among these is a sulfur compound called sulforaphane, which may help with certain health conditions. These include:
Diabetes. Studies show that sulforaphane may help lower your blood sugar. If you have type 2 diabetes and obesity, you may notice a bigger improvement in blood sugar than other people would.
Cancer. Sulforaphane and other natural compounds in broccoli might stop cancer cells from forming in your body.
Osteoarthritis. Because it keeps the cartilage between your joints healthy, sulforaphane can help prevent or slow osteoarthritis.
Schizophrenia. While scientists don't have enough proof yet, high levels of sulforaphane may shift brain chemicals. Researchers are trying to find out if broccoli sprout extracts could help people with schizophrenia manage their symptoms.
Other natural plant compounds in broccoli called carotenoids have health benefits, too. They can help lower your chances of getting heart disease and boost your immune system, your body's defense against germs.
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Risks and Warnings
You may need to avoid broccoli if you have some health problems. Talk to your doctor about what's best for you if:
You take blood thinners. Broccoli is high in vitamin K, which helps your blood clot. If you eat more than usual, it may change how your body responds to your medicine. While you don't have to avoid all broccoli if you're on blood thinners, you should keep the amount of vitamin K in your diet steady.
You have irritable bowel syndrome (IBS). Broccoli may give you gas and upset your bowels.
You have kidney problems. The phosphorus in broccoli can start to build up in your blood if your kidneys don't work well.
How to Prepare Broccoli
Some people prefer broccoli florets, but you can eat the leaves and stems, too. The stalk contains the most fiber, while broccoli leaves are highest in cell-protecting antioxidants, vitamins E and K, and calcium.
At the store or farmers market, look for fresh broccoli with dark green or purple, not yellow, florets.
Don't wash broccoli until you're ready to prepare it. Unwashed, it will stay fresh in a plastic bag in your fridge for a week.
Boiling will remove up to 90% of broccoli's nutrients, so prepare it a different way. It's easy to roast, steam, stir-fry, or microwave. You can also eat broccoli raw with a side of hummus or salad dressing.
For more ways to cook broccoli, check out:
Broccoli Parmesan Pasta
Creamy Broccoli Soup
Roasted Broccoli & Tomatoes
Interested in trying our FREE 7-day healthy diet plan? Click here and choose between our meat eaters, vegetarian or vegan meal plans.
What is broccoli?
Broccoli is a branched, green vegetable with either purple or more commonly green flower buds. It belongs to the brassica family, along with cauliflower, cabbage and kale, and can be eaten raw or cooked.
Discover our full range of health benefit guides and find out more about the health credentials of other green vegetables. Or, check out some of our best broccoli recipes, from mains like quinoa, squash and broccoli salad, to new twists on a side such as broccoli with garlic and lemon.
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Nutritional benefits of broccoli
An 80g portion broccoli (boiled) provides:
22 kcals/96KJ
2.6g protein
0.4g fat
2.2g carbohydrates
2.2g fibre
478mcg carotene
35mg vitamin C
An 80g portion (about two spears) count as one of your five-a-day. Take a look at our printable infographic to discover what counts as five-a-day.
Top 5 health benefits of broccoli
1. Good for heart health
A study by Nutrition Research found that consuming steamed broccoli regularly lowers the risk of cardiovascular disease by reducing the total amount of cholesterol in the body. Another study in the US also found that increasing vegetables in the diet, especially brassica vegetables like broccoli, may reduce the risk of heart disease.
2. Contains cancer protective compounds
While there are no single ‘superfoods’ that can prevent cancer, and certain risk factors for cancer are unrelated to diet, there is evidence that eating a healthy diet can reduce the risk of cancer. A key component of broccoli is a phytochemical known as sulforaphane, which is also responsible for broccoli’s slightly bitter taste. Studies have shown that sulforaphane may play a part in enhancing detoxification of airborne toxins, such as cigarette smoke, and could help reduce the risk of certain cancers. Further research has suggested that broccoli may have anti-cancer properties and could reduce the risk of prostate cancer.
Broccoli sprouts are an even more concentrated source of these cancer-fighting compounds. You can easily sprout broccoli seeds on your windowsill, just like you would cress.
3. May be good for eye health
Broccoli contains the carotenoids, lutein and zeaxanthin that, in 2003 and 2006 studies, were linked to a decreased risk of age-related eye disorders, such as cataract and macular degeneration. Broccoli also contains beta-carotene, which the body converts to vitamin A, a deficient of which is associated with night blindness.
4. May support hormonal balance
Brassica vegetables, like broccoli, contain a plant compound called indole-3-carbinol (I3C), which acts as a plant oestrogen and may help balance hormones by regulating oestrogen levels. I3C has also shown promise as a means of lessening the risk of oestrogen induced breast and reproductive cancers in both men and women, although more studies are needed in this area.
Brassicas, like broccoli, appear to influence oestrogen metabolism potentially shifting it to a more favourable composition.
5. May support the immune system
Being rich in sulphur, brassicas like broccoli may support gut health, and as a result improve your defence against infection. This is because sulphur supports the production of glutathione which is important for maintaining the integrity of the gut lining, as well as supporting its repair. As a potent antioxidant, glutathione works throughout the body protecting cells from inflammatory damage.
Does broccoli reduce belly fat?
Is broccoli safe for everyone?
For most of us, broccoli is a healthy option. However, if you have a thyroid issue you may be advised to minimise the amount of brassica vegetables you eat. This is because these vegetables may interfere with the absorption of iodine which is needed for the production of thyroid hormones. However, it’s worth bearing in mind that you would need to eat a reasonable amount and on a consistent basis for this to be an issue.
Broccoli is a high-fibre food, which for most of us is highly beneficial – it supports the digestive process and provides a fuel source for the healthy bacteria which reside in our gut. However, for some people, high-fibre foods may cause bloating and gas, this is especially relevant for those with inflammatory bowel disease (IBD), Crohn’s disease or ulcerative colitis.
If you are on blood thinning medication such as warfarin, your GP or dietitian may suggest you monitor the vitamin K foods, like broccoli, in your diet to ensure you eat similar amounts consistently. If in doubt, consult your GP before making any significant changes to what and how much you eat.
Healthy broccoli recipes
Steak & broccoli protein pots
Sesame salmon, purple sprouting broccoli & sweet potato mash
Poached eggs with broccoli, tomatoes & wholemeal flatbread
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This article was reviewed on 13 September by Kerry Torrens.
Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector. She is an accredited member of the British Association for Applied Nutrition and Nutritional Therapy (BANT) and the Complementary & Natural Healthcare Council (CNHC). Find out more at urbanwellness.co.uk.
Kerry Torrens is a qualified Nutritionist (MBANT) with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food.
All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.
Broccoli has a reputation as a superfood. It is low in calories but contains a wealth of nutrients and antioxidants that support many aspects of human health.
Broccoli is a cruciferous vegetable, alongside kale, cauliflower, Brussels sprouts, bok choy, cabbage, collard greens, rutabaga, and turnips.
In this article, learn more about the nutritional content of broccoli, some possible health benefits, and some tips for cooking and serving it.
Learn about the health benefits of some other popular foods here.
Health benefits
Antioxidants in broccoli may help reduce the risk of cancer.
Broccoli is a rich source of vitamins, minerals, and antioxidants. Antioxidants can help prevent the development of various conditions.
The body produces molecules called free radicals during natural processes such as metabolism, and environmental stresses add to these. Free radicals, or reactive oxygen species, are toxic in large amounts. They can cause cell damage that can lead to cancer and other conditions.
The body can eliminate many of them, but dietary antioxidants can help. Learn more about antioxidants here.
The sections below discuss the specific health benefits of broccoli in more detail.
Reducing the risk of cancer
Cruciferous vegetables contain a range of antioxidants, which may help preventTrusted Source the type of cell damage that leads to cancer.
One of these is sulforaphane, which is a sulfur-containing compound that gives cruciferous vegetables their bitter bite.
Some scientistsTrusted Source have suggested that cruciferous vegetables such as broccoli may play a role in “green chemoprevention,” in which people use either the whole plant or extracts from it to help prevent cancer.
Cruciferous vegetables also contain indole-3-carbinol. ResearchTrusted Source from 2019 suggests that this compound may have powerful antitumor properties.
Cauliflower, Brussels sprouts, kale, turnips, cabbage, arugula, broccolini, daikon, kohlrabi, and watercress may all have similar properties.
Does diet affect cancer risk? Find out here.
Improving bone health
Calcium and collagen work together to make strong bones. Over 99% of the body’s calcium is present in the bones and teeth. The body also needs vitamin C to produce collagen. Both are present in broccoli.
Vitamin K has a role in blood coagulation, but some experts have also suggested that it may help preventTrusted Source or treat osteoporosis. People with low vitamin K levels may be more likely to experience problems with bone formation. Getting enough vitamin K from the diet may help keep the bones healthy.
According to the United States Department of Agriculture (USDA), a cup of broccoli weighing around 76 gramsTrusted Source (g) contains 3% to 3.5% of a person’s daily need for calcium, 45–54%Trusted Source of their daily need for vitamin C, and 64–86% of their daily need for vitamin K, depending on their age and sex.
Learn about some natural ways to increase bone strength here.
Boosting immune health
Vitamin C is an antioxidant that providesTrusted Source a range of benefits.
It supports the immune system and may help prevent cancer, cardiovascular disease (CVD), cataracts, and anemia. In supplement form, it may also help reduce the symptoms of the common cold and shorten the time a cold lasts.
Improving skin health
Vitamin C helps the body produce collagen, which is the main support system for body cells and organs, including the skin. As an antioxidant, vitamin C can also help preventTrusted Source skin damage, including wrinkling due to aging.
Studies have shown that vitamin C may play a role in preventing or treating skin conditions such as shingles and skin cancer.
Get some tips on other skin-friendly foods in this article.
Aiding digestion
Dietary fiber can help promote regularity, prevent constipation, maintain a healthy digestive tract, and lower the risk of colon cancer.
In 2015, a screening trialTrusted Source found that people who consumed the highest levels of fiber were less likely to develop colorectal cancer than those who ate little fiber.
A 76 g cup of broccoli provides 5.4% to 7.1% of an individual’s daily requirement for fiber.
Which other foods support healthy digestion? Find out here.
Reducing inflammation
When the immune system is under attack, inflammation can occur.
Inflammation can be a sign of a passing infection, but it can also occur with chronic autoimmune conditions such as arthritis and type 1 diabetes. People with metabolic syndrome may also have high levels of inflammation.
Broccoli may have anti-inflammatory effects, according to a 2014 studyTrusted Source. Scientists found that the antioxidant effect of sulforaphane in broccoli helped reduce inflammation markers in laboratory tests. They therefore concluded that the nutrients in broccoli could help fight inflammation.
In a 2018 study, 40 otherwise healthy people with overweight consumed 30 g of broccoli sprouts per day for 10 weeks. At the end of the study period, the participants had significantly lower levels of inflammation.
What is the anti-inflammatory diet? This article provides tips on foods to eat and avoid.
Reducing the risk of diabetes
ResearchTrusted Source from 2017 suggested that eating broccoli may help people with type 2 diabetes manage their blood sugar levels. This is due to its sulforaphane content.
Also, one 2018 reviewTrusted Source found that people who consume a high fiber diet are less likely to have type 2 diabetes than those who eat little fiber. Fiber may also help reduce blood sugar levels in people with diabetes.
Which foods are good for people with diabetes? Get some tips here.
Protecting cardiovascular health
The fiber, potassium, and antioxidants in broccoli may help prevent CVD.
A 2018 population studyTrusted Source demonstrated that older women whose diets were rich in cruciferous vegetables had a lower risk of atherosclerosis. This is a condition affecting the arteries that can result in a heart attack or stroke. This benefit may be due to the antioxidant content of cruciferous vegetables, and particularly sulforaphane.
The American Heart Association (AHA)Trusted Source recommend increasing the intake of potassium while adding less sodium to food. This relaxes the blood vessels and lowers the risk of high blood pressure, which can lead to atherosclerosis and other cardiovascular problems.
A cup of broccoli provides almost 5% of a person’s daily need for potassium.
One 2017 reviewTrusted Source found that people who eat the most fiber have a lower risk of CVD and lower levels of blood lipids (fat) than those who consume little fiber.
Which foods can help prevent high blood pressure? Find out here.
Nutrition
The table below lists the amount of each nutrient in one cup of broccoli, weighing around 76 gTrusted Source, according to the USDA.
It also shows how much an adult needs of each nutrient, according to the 2015–2020 Dietary Guidelines for AmericansTrusted Source. Needs vary according to sex and age.
Nutrient Amount in 1 cup broccoli (76g) Daily adult requirement
Energy (calories) 24.3 1,800–3,000
Carbohydrate (g) 4.78 g, including 1 g of sugar 130
Fiber (g) 1.82 25.2–33.6
Calcium (milligrams [mg]) 35 1,000–1,200
Phosphorus (mg) 50.9 700
Potassium (mg) 230 4.700
Vitamin C (mg) 40.5 75–90
Folate (micrograms [mcg]) 49.4 400
Vitamin A (mcg) 6.08 700–900
Beta-carotene (mcg) 70.7 No data
Lutein and zeaxanthin (mcg) 566 mcg No data
Vitamin E (mg) 0.11 15
Vitamin K (mcg) 77.5 90–120
Broccoli also contains various B vitamins, zinc, copper, selenium, and a range of antioxidants.
Carla Makes Cheesy Broccoli Delight | From the Home Kitchen | Bon Appétit
Learn about some other antioxidant-rich foods here.
Dietary tips
When buying broccoli, people should try to choose pieces that are tight and firm to the touch and dark green in color. Avoid pieces that are limp, turning yellow, or wilting.
Fresh, young broccoli should not taste fibrous, woody, or sulfurous. Broccoli can become woody or fibrous if a person stores it at room temperature or for a long time.
Store broccoli unwashed in loose or perforated bags in the crisper drawer of the refrigerator. People should only wash broccoli right before eating it, as wet broccoli can develop mold and become limp.
Broccoli is a good source of vitamin K, but this may interfere with some people’s use of blood-thinning drugs such as warfarin (Coumadin). People who use these drugs should not suddenly increase their intake of vitamin K-rich foods such as broccoli.
Which other foods should people avoid when taking warfarin? Find out here.
Also, some people may have an allergic reaction to the substances in broccoli and other cruciferous vegetables. If a person experiences hives, swelling, or difficulty breathing after eating broccoli, they should seek medical help. If anaphylaxis develops, it can be life threatening.
Many vegetables also contain traces of pesticides, but broccoli appears on the Environmental Working Group’s 2019 list of 15 “clean” vegetables. This means that the risk of contamination is low.
Learn about 15 other healthful foods here.
Q:
What is the best way to cook broccoli for maximum nutritional content?
A:
Steaming broccoli is the best way to retain its nutritional content.
broccoli, Brassica oleracea, variety italica, form of cabbage, of the mustard family (Brassicaceae), grown for its edible flower buds and stalk. Native to the eastern Mediterranean and Asia Minor, sprouting broccoli was cultivated in Italy in ancient Roman times and was introduced to England and America in the 1700s. High in dietary fibre and a number of vitamins and minerals, including potassium, folic acid, and vitamins A, C, and K, broccoli is a nutritious vegetable and can be eaten fresh or cooked. Fresh broccoli should be dark green in colour, with firm stalks and compact bud clusters.
broccoli
broccoli
Edible broccoli florets (Brassica oleracea, variety italica).
© Corbis
Broccoli is a fast-growing annual plant that grows 60–90 cm (24–35 inches) tall. Upright and branching with leathery leaves, broccoli bears dense green clusters of flower buds at the ends of the central axis and the branches. If left unharvested, those buds bear yellow flowers with four petals and produce silique fruits (a dry capsule). Broccoli thrives in moderate to cool climates and is propagated by seeds, either sown directly in the field or in plant beds to produce transplants. The heads, or florets, reach harvest in 60 to 150 days, depending upon the variety and the weather.
acaraje. Acaraje is deep fried ground black-eyed peas. Nigerian and Brazilian dish. Sold by street vendors in Brazil's Bahia and Salvador. kara, kosai, sandwich
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sorrel, any of several hardy perennial herbs of the buckwheat family (Polygonaceae) that are widely distributed in temperate regions and cultivated for their edible leaves. Sorrel leaves are typically pungent and sour and derive their flavour from oxalic acid. Mature leaves are used as a vegetable, as a flavouring in omelets and sauces, and as the chief ingredient of creamed sorrel soup. The young leaves are used in salads and as a garnish.
Sheep sorrel (Rumex acetosella) is a weedy species that is native to Europe and has become widespread in North America. It is an attractive but troublesome invader that occurs in lawns and gardens as well as meadows and grassy slopes. It sprouts from spreading rootstocks and has acid-tasting slender triangular leaves and tiny yellow or reddish flowers.
Broccoli is a green vegetable that vaguely resembles a miniature tree. It belongs to the plant species known as Brassica oleracea.
It’s closely related to cabbage, Brussels sprouts, kale and cauliflower — all edible plants collectively referred to as cruciferous vegetables.
There are three main varieties of broccoli:
Calabrese broccoli
Sprouting broccoli
Purple cauliflower — despite its name a type of broccoli
Broccoli is a nutritional powerhouse full of vitamins, minerals, fiber and antioxidants.
Here are the top 14 health benefits of broccoli.
1. Packed With Vitamins, Minerals and Bioactive Compounds
One of broccoli’s biggest advantages is its nutrient content. It’s loaded with a wide array of vitamins, minerals, fiber and other bioactive compounds.
One cup (91 grams) of raw broccoli packs (1):
Carbs: 6 grams
Protein: 2.6 gram
Fat: 0.3 grams
Fiber: 2.4 grams
Vitamin C: 135% of the RDI
Vitamin A: 11% of the RDI
Vitamin K: 116% of the RDI
Vitamin B9 (Folate): 14% of the RDI
Potassium: 8% of the RDI
Phosphorus: 6% of the RDI
Selenium: 3% of the RDI
Broccoli can be eaten cooked or raw — both are perfectly healthy but provide different nutrient profiles.
Different cooking methods, such as boiling, microwaving, stir-frying and steaming, alter the vegetable’s nutrient composition, particularly reducing vitamin C, as well as soluble protein and sugar. Steaming appears to have the fewest negative effects (2Trusted Source).
Still, raw or cooked, broccoli is an excellent source of vitamin C. Just half a cup (78 grams) of cooked broccoli provides 84% of the reference daily intake (RDI) — more than one-half orange can offer (3, 4).
SUMMARY
Broccoli is a rich source of multiple vitamins, minerals and fiber. Different cooking methods may affect the vegetable’s nutrient composition, but broccoli is a healthy addition to your diet whether cooked or raw.
10 Health Benefits of Broccoli Rabe | What it is & WHY YOU SHOULD EAT IT! | Dr. Eilbra Younan
2. Contains Potent Antioxidants That Offer Health-Protective Effects
The antioxidant content of broccoli may be one of its main boons for human health (5Trusted Source).
Antioxidants are molecules that inhibit or neutralize cell damage caused by free radicals. This can lead to reduced inflammation and an overall health-protective effect.
Broccoli has high levels of glucoraphanin, a compound that is converted into a potent antioxidant called sulforaphane during digestion (6).
Test-tube and animal studies indicate that sulforaphane may offer multiple health benefits, including reduced blood sugar, cholesterol levels, oxidative stress and chronic disease development. However, more research is needed to understand its role in humans (7Trusted Source).
Broccoli also contains measurable amounts of the antioxidants lutein and zeaxanthin, which may prevent oxidative stress and cellular damage in your eyes (8Trusted Source).
SUMMARY
Broccoli contains multiple potent antioxidants that may support healthy cells and tissues throughout your body.
3. Bioactive Compounds May Contribute to Reduced Inflammation
Broccoli contains various bioactive compounds that have been shown to reduce inflammation in your body’s tissues.
It’s theorized that multiple compounds work synergistically to support this effect, though some seem to work individually as well (5Trusted Source).
Kaempferol, a flavonoid in broccoli, demonstrates strong anti-inflammatory capacity in both animal and test-tube studies (9Trusted Source, 10Trusted Source).
A small human study in tobacco smokers also revealed that eating broccoli led to a significant reduction in markers of inflammation (11Trusted Source).
While these results are promising, more research is needed to better understand how broccoli consumption affects inflammation in humans.
SUMMARY
Broccoli contains several bioactive compounds that demonstrate an anti-inflammatory effect in animal and test-tube studies. However, more human research is needed.
4. 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 (12Trusted Source).
Multiple small studies have shown that eating cruciferous vegetables may protect against certain types of cancer, namely:
Breast (13Trusted Source)
Prostate (14Trusted Source)
Gastric/stomach (15Trusted Source)
Colorectal (16Trusted Source)
Renal/kidney (17Trusted Source)
Bladder (18Trusted Source)
Though this data is encouraging, it isn’t strong enough to make definitive health claims regarding broccoli’s role in cancer treatment or prevention.
Ultimately, more human research is needed to determine the relationship between cruciferous vegetables and cancer prevention.
SUMMARY
Multiple studies have shown that cruciferous vegetables, such as broccoli, may have a cancer-preventative effect, though more research is needed.
5. Antioxidants and Fiber May Aid Blood Sugar Control
Eating broccoli may support better blood sugar control in people with diabetes. Although the exact mechanism is unknown, it may be related to broccoli’s antioxidant content (19Trusted Source).
One human study showed significantly decreased insulin resistance in people with type 2 diabetes who consumed broccoli sprouts daily for one month (19Trusted Source).
Interestingly, an animal study revealed decreased blood sugar in addition to reduced pancreatic cell damage in diabetic rats fed broccoli extract (20Trusted Source).
Broccoli is also a good source of fiber. Some research indicates that higher intake of dietary fiber is associated with lower blood sugar and improved diabetic control (21Trusted Source, 22Trusted Source).
SUMMARY
Eating broccoli may lower blood sugar and improve diabetic control. This is likely related to its antioxidant and fiber content.
6. May Support Heart Health in a Variety of Ways
Several studies indicate that broccoli may support heart health in a variety of ways.
Elevated “bad” LDL cholesterol and triglyceride levels are known to be major risk factors for heart disease. Broccoli may play a role in improving these markers.
One study noticed significantly reduced triglycerides and “bad” LDL cholesterol, as well as increased “good” HDL cholesterol levels in people who were treated with a powdered broccoli sprout supplement (23Trusted Source).
Some research also supports the notion that specific antioxidants in broccoli may reduce your overall risk of heart attack (7Trusted Source).
A study in mice fed broccoli sprouts revealed a potentially protective effect against cell death and oxidative stress in heart tissue following a cardiac arrest (24Trusted Source).
Additionally, higher intake of fiber-rich foods like broccoli is associated with a reduced risk of heart disease (25Trusted Source).
SUMMARY
Research indicates that broccoli may help reduce various heart disease risk factors and prevent heart tissue damage.
7. Promotes Healthy Digestion and Reduced Constipation
Broccoli is rich in fiber and antioxidants — both of which may support healthy bowel function and digestive health.
Bowel regularity and a strong community of healthy bacteria within your colon are two vital components to digestive health. Eating fiber- and antioxidant-rich foods like broccoli may play a role in maintaining healthy gut function (26Trusted Source, 27Trusted Source, 28Trusted Source).
A study in mice on a broccoli diet found reduced levels of inflammation in the colon, as well as favorable changes in gut bacteria (29Trusted Source).
A recent human study indicated that people who ate broccoli were able to defecate more easily than individuals in the control group (30Trusted Source).
Though these results are promising, more human research is needed to better understand how broccoli affects digestive health.
SUMMARY
Eating broccoli may support bowel regularity and healthy gut bacteria, though more research is needed.
8. May Slow Mental Decline and Support Healthy Brain Function
Some of the nutrients and bioactive compounds in broccoli may slow mental decline and support healthy brain and nervous tissue function.
A study in 960 older adults revealed that one serving per day of dark green vegetables, such as broccoli, may help resist mental decline associated with aging (31Trusted Source).
Additionally, an animal study showed that mice treated with kaempferol — a compound in broccoli — had lowered incidence of brain injury and reduced inflammation of neural tissue following a stroke-like event (32Trusted Source).
Sulforaphane is another potent bioactive compound present in broccoli with the potential to support brain function after an event of reduced oxygenation to the brain.
In some studies, mice treated with sulforaphane showed significant brain tissue recovery and reduced neural inflammation following brain injury or toxic exposure (33Trusted Source, 34Trusted Source, 35Trusted Source).
Most current research evaluating the effect of bioactive compounds found in broccoli on brain health are restricted to animal studies. More research is needed to determine how these compounds support neurological function in humans.
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SUMMARY
Multiple animal studies show that specific bioactive compounds in broccoli may have a protective effect on brain tissue. However, more research is needed to establish this relationship in humans.
9. May Help Slow the Aging Process
The process of aging is largely attributed to oxidative stress and reduced metabolic function over the course of your lifespan (36).
Though aging is an unavoidable natural process, diet quality is thought to be a major player in determining genetic expression and development of age-related diseases (37Trusted Source).
Research shows that sulforaphane, a key bioactive compound in broccoli, may have the capacity to slow the biochemical process of aging by increasing the expression of antioxidant genes (37Trusted Source).
Still, more human research is needed to determine a cause-and-effect relationship between dietary intake of broccoli and its effect on the aging process.
SUMMARY
Sulforaphane, a compound found in broccoli, may be able to slow the aging process. More human research is needed to better understand this function.
10. Vitamin C Content Supports a Healthy Immune System
The human immune system is complex and requires a multitude of nutrients to function properly.
Vitamin C is arguably the most essential nutrient for immune function — and broccoli is loaded with it.
Research indicates that vitamin C plays a role in both the prevention and treatment of various illnesses. A daily intake of 100–200 mg of vitamin C seems to be sufficient to prevent certain infections (38Trusted Source).
Typically, vitamin C is associated with oranges or strawberries, but broccoli definitely deserves credit — a half-cup (78-gram) serving of cooked broccoli boasts 84% of the RDI for this vitamin (3).
SUMMARY
Broccoli provides an excellent source of vitamin C, a nutrient known to support healthy immune response.
11. May Support Dental and Oral Health
Broccoli contains a wide array of nutrients, some of which are known to support oral health and prevent dental diseases.
Broccoli is a good source of vitamin C and calcium, two nutrients associated with a decreased risk of periodontal disease. Kaempferol, a flavonoid found in broccoli, may also play a role in preventing periodontitis (39Trusted Source, 40Trusted Source).
Additional research indicates that the sulforaphane found in broccoli may reduce your risk of oral cancers (41Trusted Source).
Some sources claim that eating raw broccoli can help manually remove plaque and whiten your teeth. However, no rigorous scientific data exists to support this.
Ultimately, more human research is needed to better understand broccoli’s role in maintaining a healthy mouth.
SUMMARY
Certain nutrients found in broccoli are associated with a decreased risk of certain dental and oral diseases.
12. May Promote 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 vital nutrients for maintaining strong, healthy bones (42Trusted Source, 43Trusted Source, 44Trusted Source).
It also contains phosphorus, zinc and vitamins A and C, which are necessary for healthy bones as well (45).
A test-tube study indicates that the sulforaphane found in broccoli may aid in preventing osteoarthritis. However, more research is needed to draw any definitive conclusions on its role in humans (46Trusted Source).
SUMMARY
Many of the nutrients in broccoli — including calcium, vitamin K and phosphorus — are necessary for maintaining healthy bones. Additionally, early research indicates that certain antioxidants in broccoli may prevent some joint disorders.
13. Nutrient Content May Support a Healthy Pregnancy
Your body requires a multitude of vitamins, minerals and protein during pregnancy to support both baby and mother.
Broccoli is a good source of B vitamins — namely 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 healthy pregnancy outcomes.
Additionally, some animal studies indicate that broccoli eaten by the mother may support healthier cognitive development of the newborn (47Trusted Source, 48Trusted Source).
More research is needed to better understand how broccoli and its bioactive compounds may support healthier pregnancy outcomes.
SUMMARY
Broccoli contains nutrients vital for certain aspects of fetal development. Folate is particularly important in this regard. However, more research is necessary to study this topic further.
14. May Protect Your Skin From Sun Damage
Skin cancer is on the rise due in part to a damaged ozone layer and increased exposure to ultraviolet (UV) rays (49Trusted Source).
Research indicates that bioactive compounds in broccoli may protect against UV radiation damage which leads to skin cancer.
In some animal studies, treatment with broccoli extract resulted in significantly reduced tumor growth and prevalence in mice with UV radiation-induced skin cancer (49Trusted Source, 50Trusted Source, 51Trusted Source).
Small human studies have achieved similar results, revealing a significant protective effect of broccoli extract against skin damage and cancer development after sun exposure (49Trusted Source).
Ultimately, more research is needed to understand how broccoli and its bioactive components may protect skin from sun damage.
SUMMARY
Small animal and human studies showed significantly reduced tumor growth when broccoli extract was used as a protective therapy against UV radiation.
The Bottom Line
Broccoli is a nutrient-rich vegetable that may enhance your health in a variety of ways, such as by reducing inflammation, improving blood sugar control, boosting immunity and promoting heart health.
However, keep in mind that good health doesn’t come from any single food. Broccoli is merely one of numerous healthy foods that can contribute to optimal health.
Big Baby D.R.A.M. - Broccoli feat. Lil Yachty (Official Music Video)
Including this nutritious vegetable in your healthy, balanced diet may help you achieve your health goals more easily.
What is broccoli good for?
Broccoli (Brassica oleracea) is a cruciferous vegetable related to cabbage, kale, cauliflower, and Brussels sprouts.
These vegetables are known for their beneficial health effects.
Broccoli is high in many nutrients, including fiber, vitamin C, vitamin K, iron, and potassium. It also boasts more protein than most other vegetables.
This green veggie can be enjoyed both raw and cooked, but recent research shows that gentle steaming provides the most health benefits (1Trusted Source, 2Trusted Source).
This article tells you everything you need to know about broccoli.
Nutrition facts
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 are (3Trusted Source):
Calories: 31
Water: 89%
Protein: 2.5 grams
Carbs: 6 grams
Sugar: 1.5 grams
Fiber: 2.4 grams
Fat: 0.4 grams
Carbs
Broccoli’s carbs mainly consist of fiber and sugars.
The sugars are fructose, glucose, and sucrose, with small amounts of lactose and maltose (4Trusted Source).
However, the total carb content is very low, with only 3.5 grams of digestible carbs per cup (91 grams).
Fiber
Fiber is an important part of a healthy diet.
It can promote gut health, help prevent various diseases, and aid weight loss (5Trusted Source, 6Trusted Source).
One cup (91 grams) of raw broccoli provides 2.3 grams of fiber, which is about 5–10% of the Daily Value (DV) (7Trusted Source).
SUMMARY
Broccoli is low in digestible carbs but provides a decent amount of fiber, which promotes gut health and may reduce your risk of various diseases.
Protein
Proteins are the building blocks of your body, necessary for both growth and maintenance.
Broccoli is relatively high in protein, which makes up 29% of its dry weight, compared to most vegetables.
However, because of its high water content, 1 cup (91 grams) of broccoli only provides 3 grams of protein.
SUMMARY
Broccoli is higher in protein than most vegetables. That said, the amount of protein in each serving is relatively low.
Vitamins and minerals
Broccoli contains a variety of vitamins and minerals, including (8Trusted Source, 9Trusted Source, 10Trusted Source, 11Trusted Source, 12Trusted Source, 13Trusted Source):
Vitamin C. An antioxidant, this vitamin is important for immune function and skin health. A 1/2-cup (45-gram) serving of raw broccoli provides almost 70% of the DV.
Vitamin K1. Broccoli contains high amounts of vitamin K1, which is important for blood clotting and may promote bone health.
Folate (vitamin B9). Particularly important for pregnant women, folate is needed for normal tissue growth and cell function.
Potassium. An essential mineral, potassium is beneficial for blood pressure control and heart disease prevention.
Manganese. This trace element is found in high amounts in whole grains, legumes, fruits, and vegetables.
Iron. An essential mineral, iron has many important functions in your body, such as the transport of oxygen in red blood cells.
Broccoli also contains numerous other vitamins and minerals in smaller amounts. In fact, it provides a little bit of almost every nutrient you need.
SUMMARY
Broccoli is high in many vitamins and minerals, including folate, potassium, manganese, iron, and vitamins C and K1.
Other plant compounds
Broccoli is rich in various antioxidants and plant compounds, which contribute to its health benefits. These include (14Trusted Source, 15Trusted Source, 16Trusted Source, 17Trusted Source, 18Trusted Source, 19Trusted Source, 20):
Sulforaphane. One of the most abundant and extensively studied plant compounds in broccoli, sulforaphane may protect against various types of cancer.
Indole-3-carbinol. A unique nutrient found in cruciferous vegetables, this compound may help fight cancer.
Carotenoids. Broccoli contains lutein, zeaxanthin, and beta carotene, which may all contribute to better eye health.
Kaempferol. An antioxidant with many benefits for health, this compound may protect against heart disease, cancer, inflammation, and allergies.
Quercetin. This antioxidant has numerous benefits, including lowering blood pressure in people with high levels.
SUMMARY
Broccoli is high in many plant compounds that have been associated with health benefits. The most abundant one is sulforaphane.
Health benefits of broccoli
Cruciferous vegetables like broccoli provide sulfur-containing compounds that are responsible for their often pungent taste (21Trusted Source).
These bioactive compounds may have numerous health benefits.
Cancer prevention
Cancer is characterized by the rapid growth of abnormal cells and is often linked to oxidative stress (22Trusted Source).
Broccoli is loaded with compounds that are believed to protect against cancer.
How To Make Beef and Broccoli Recipe with Stir Fry Sauce
Observational studies suggest that the consumption of cruciferous vegetables, including broccoli, is linked to a reduced risk of many cancers, including lung, colorectal, breast, prostate, pancreatic, and gastric cancers (23Trusted Source, 24Trusted Source, 25Trusted Source, 26Trusted Source).
A unique family of plant compounds called isothiocyanates sets cruciferous vegetables apart from other veggies.
Studies suggest that Isothiocyanates affect liver enzymes, reduce oxidative stress, decrease inflammation, stimulate your immune system, and combat the development and growth of cancer (27Trusted Source, 28Trusted Source, 29Trusted Source).
The main isothiocyanate in broccoli, sulforaphane, acts against the formation of cancer at the molecular level by reducing oxidative stress (16Trusted Source, 30, 31Trusted Source).
Sulforaphane occurs at 20–100 times higher amounts in young broccoli sprouts than in full-grown heads of this vegetable (32Trusted Source).
Though broccoli supplements are also available, they may not contribute an equivalent amount of isothiocyanates and thus may not give the same health benefits as eating whole, fresh broccoli (33Trusted Source, 34Trusted Source).
Lower cholesterol levels
Cholesterol has many important functions in your body.
For example, it is a key factor in the formation of bile acids, which help you digest fat. Bile acids are formed in your liver, stored in your gallbladder, and released into your digestive system whenever you eat fat.
Afterward, the bile acids are reabsorbed into your bloodstream and used again.
Substances in broccoli bind with bile acids in your gut, increasing their excretion and preventing them from being reused (35).
This results in the synthesis of new bile acids from cholesterol, reducing total levels of this marker in your body.
This effect has been linked to a reduced risk of heart disease and cancer (2Trusted Source).
According to one study, steamed broccoli is particularly useful for lowering cholesterol levels (2Trusted Source).
Eye health
Impaired eyesight is a common consequence of aging.
Two of the main carotenoids in broccoli, lutein and zeaxanthin, are associated with a decreased risk of age-related eye disorders (36Trusted Source, 37Trusted Source).
Vitamin A deficiency may cause night blindness, which can be reversed with improved vitamin A status (38Trusted Source).
Broccoli contains beta carotene, which your body converts into vitamin A. This vegetable may thus boost eyesight in individuals with a low vitamin A intake.
SUMMARY
Broccoli’s isothiocyanates may improve many risk factors for disease and reduce your risk of cancer. What’s more, this vegetable may help lower cholesterol and boost eye health.
WERBUNG
Potential downsides
Broccoli is usually well tolerated, and allergy is rare. However, some considerations are worth mentioning (39Trusted Source).
Thyroid problems
Broccoli is considered a goitrogen, which means that high amounts may harm the thyroid gland in sensitive individuals.
Cooking this vegetable on high heat can reduce these effects (40Trusted Source).
Blood thinners
Individuals taking the blood thinner warfarin should consult with their healthcare practitioner before increasing their broccoli intake because its high vitamin K1 content may interact with this medication (41Trusted Source).
SUMMARY
Broccoli is usually well tolerated. Still, it may have undesirable effects on the thyroid in some people and may interfere with blood-thinning medicine.
The bottom line
Broccoli is one of the world’s most popular vegetables. It is easy to prepare and edible both raw and cooked.
It is high in many nutrients, including a family of plant compounds called isothiocyanates, which may have numerous health benefits.
It is also a decent source of fiber and higher in protein than most other vegetables.
If you’re looking for a health boost, consider adding this cruciferous vegetable to your diet today.
Is broccoli a cauliflower?
Is broccoli actually a vegetable?
1. What is the difference between a fruit and a vegetable?
A vegetable is the edible portion of a plant. Vegetables are usually grouped according to the portion of the plant that is eaten such as leaves (lettuce), stem (celery), roots (carrot), tubers (potato), bulbs (onion) and flowers (broccoli).
A fruit is the mature ovary of a plant. So a tomato is botanically a fruit but is commonly considered a vegetable. According to this definition squash, pepper and eggplants are also fruits. Then there are seeds such as peas which are also considered vegetables.
The Funk & Wagnalls Multimedia Encyclopedia has the following definitions:
Vegetable, the edible product of a herbaceous plant-that is, a plant with a soft stem, as distinguished from the edible nuts and fruits produced by plants with woody stems such as shrubs and trees. Vegetables can be grouped according to the edible part of each plant: leaves (lettuce), stalks (celery), roots (carrot), tubers (potato), bulbs (onion), and flowers (broccoli). In addition, fruits such as the tomato and seeds such as the pea are commonly considered vegetables.
Fruit, mature ovary in flowering plants, together with all inseparably connected parts of the flower. In strict botanical usage, the meaning may be restricted to the ovary alone. Commonly the term fruit is often restricted to succulent, edible fruits of woody plants, to melons, and to such small fruits as strawberries and blueberries. In nature, fruit is normally produced only after fertilization of ovules has taken place, but in many plants, largely cultivated varieties such as seedless citrus fruits, bananas, and cucumbers, fruit matures without fertilization, a process known as parthenocarpy. In either case, the maturation of the ovary results in the withering of stigmas and anthers and enlargement of the ovary or ovaries. Ovules within fertilized ovaries develop to produce seeds. In unfertilized varieties, seeds fail to develop, and the ovules remain their original size. The major service performed by fruit is the protection of developing seeds. In many plants, fruit also aids in seed distribution.
2. How can you tell when a watermelon is ripe?
From the publication "Watermelon Production in California": The criteria for picking watermelons include color change (the most reliable), blossom end conditions, and rind roughness. Watermelons do not separate from the vine when ripe; a sharp knife is used to cut melons from the vines. Melons pulled from the vine may crack open.
From "Home garden watermelons": To test melons for ripeness, rap the side of the fruit with your knuckles. A light or metallic sound means that the fruit is still green; a dull sound means it is ripe. This is most reliable in the early morning. During the heat of the day or after melons have been picked for some time, they all sound ripe. Fruits have a "ground spot" where they rest on the ground; this spot turns slightly yellow as the fruit matures. Watermelons tend to become rough as they mature. The tendrils closest to the fruit darken and dry up as the fruit ripens. Do not pull melons off the vine; use a sharp knife for cutting.
3. The leaves of my tomato plants are curled, the stems have bumps and the lower leaves turn yellow and fall off. Is something wrong?
This describes a normal tomato plant. It is natural for the leaves of tomato plants to curl under. The bumps on the stalk are normal and many tomatoes have them. They are actually nodes and if the stem were placed in a glass of water roots would grow out of the nodes. The lower leaves of the tomato plant usually turn yellow and fall off as the plant grows up.
4. The fruit on my zucchini plant do not grow but instead shrivel up and fall off. What is wrong?
Squash, cucumber and melons require insects, usually honeybees, to pollinate the flowers. When no insects are available, the fruit is not pollinated and so it shrivels up and falls off the plant. When no bees are present in the garden or the bee
population is too low for good fruit set, the dedicated gardener can substitute for the bee by pollinating by hand. Hand pollination is a tedious chore, but it is the only means of obtaining fruit set in the absence of bees.
The One Big Reason You Need To Eat Your Broccoli!
The pollen is yellow in color and produced on the structure in the center of the male flower. You can use a small artist's paintbrush to transfer pollen, or you can break off a male flower, remove its petals to expose the pollen-bearing structure, and roll the pollen onto the stigma in the center of the female flower. When hand pollinating, it is important to use only freshly opened flowers. Flowers open early in the morning and are receptive for only one day.
The female flower in cucurbits can be recognized easily by the presence of a miniature fruit (ovary) at the base of the flower. Female squash flowers are much larger than the female flowers on melon and cucumber plants. The male squash flower can be identified by its long, slender stem. The female squash flower is borne on a very short stem.
In melons and cucumbers, male flowers have very short stems and are borne in clusters of three to five, while the females are borne singly on somewhat longer stems.
what is broccoli?
Broccoli (Brassica oleracea var. italica) is an edible green plant in the cabbage family (family Brassicaceae, genus Brassica) whose large flowering head, stalk and small associated leaves are eaten as a vegetable. Broccoli is classified in the Italica cultivar group of the species Brassica oleracea. Broccoli has large flower heads, usually dark green, arranged in a tree-like structure branching out from a thick stalk which is usually light green. The mass of flower heads is surrounded by leaves. Broccoli resembles cauliflower, which is a different but closely related cultivar group of the same Brassica species.
It is eaten either raw or cooked. Broccoli is a particularly rich source of vitamin C and vitamin K. Contents of its characteristic sulfur-containing glucosinolate compounds, isothiocyanates and sulforaphane, are diminished by boiling but are better preserved by steaming, microwaving or stir-frying.[3]
Rapini, sometimes called "broccoli rabe," is a distinct species from broccoli, forming similar but smaller heads, and is actually a type of turnip (Brassica rapa).[4]
Broccoli plants in a nursery
Close-ups of broccoli florets (click to enlarge)
Contents
1 Etymology
2 History
3 Other cultivar groups of Brassica oleracea
4 Varieties
5 Cultivation
6 Production
7 Nutrition
7.1 Cooking
8 Taste
9 Pests
10 Gallery
11 See also
12 References
13 External links
Etymology
The word broccoli comes from the Italian plural of broccolo, which means "the flowering crest of a cabbage", and is the diminutive form of brocco, meaning "small nail" or "sprout".[5]
History
Broccoli resulted from breeding of landrace Brassica crops in the northern Mediterranean starting in about the sixth century BCE.[6] Broccoli has its origins in primitive cultivars grown in the Roman Empire and was most likely improved via artificial selection in the southern Italian Peninsula or in Sicily.[7][8][9] Broccoli was spread to northern Europe by the 18th century and brought to North America in the 19th century by Italian immigrants.[8] After the Second World War, breeding of United States and Japanese F1 hybrids increased yields, quality, growth speed, and regional adaptation, which produced the cultivars that have been the most popular since then: 'Premium Crop', 'Packman', and 'Marathon'.[8]
Other cultivar groups of Brassica oleracea
Other cultivar groups of Brassica oleracea include cabbage (Capitata Group), cauliflower and Romanesco broccoli (Botrytis Group), kale (Acephala Group), collard (Viridis Group), kohlrabi (Gongylodes Group), Brussels sprouts (Gemmifera Group), and kai-lan (Alboglabra Group).[10] As these groups are the same species, they readily hybridize: for example, broccolini or "Tenderstem broccoli" is a cross between broccoli and kai-lan.[11] Broccoli cultivars form the genetic basis of the "tropical cauliflowers" commonly grown in South and Southeastern Asia, although they produce a more cauliflower-like head in warmer conditions.[12][8]
Broccoli production — 2019
(includes cauliflower)
Country Production
millions of tonnes
China 10.6
India 9.1
United States 1.2
Spain 0.7
Mexico 0.7
World 26.9
Source: FAOSTAT of the United Nations[13]
Varieties
There are three commonly grown types of broccoli.[8] The most familiar is Calabrese broccoli, often referred to simply as "broccoli", named after Calabria in Italy. It has large (10- to 20-cm) green heads and thick stalks. It is a cool-season annual crop. Sprouting broccoli (white or purple) has a larger number of heads with many thin stalks.[14] Purple cauliflower or violet cauliflower is a type of broccoli grown in Europe and North America. It has a head shaped like cauliflower but consisting of many tiny flower buds. It sometimes, but not always, has a purple cast to the tips of the flower buds. Purple cauliflower may also be white, red, green, or other colors.[15]
Other popular cultivars include Belstar, Blue Wind, Coronado Crown, Destiny, DiCicco, Green Goliath, Green Magic, Purple Sprouting, Romanesco, Sun King and Waltham 29.[16][9]
Beneforté is a variety of broccoli containing 2–3 times more glucoraphanin and produced by crossing broccoli with a wild Brassica variety, Brassica oleracea var villosa.[17]
Cultivation
The majority of broccoli cultivars are cool-weather crops that do poorly in hot summer weather. Broccoli grows best when exposed to an average daily temperature between 18 and 23 °C (64 and 73 °F).[18][19] When the cluster of flowers, also referred to as a "head" of broccoli, appear in the center of the plant, the cluster is generally green. Garden pruners or shears are used to cut the head about 25 mm (1 in) from the tip. Broccoli should be harvested before the flowers on the head bloom bright yellow.[20]
Broccoli, raw
Nutritional value per 100 g (3.5 oz)
Energy 141 kJ (34 kcal)
Carbohydrates
6.64 g
Sugars 1.7 g
Dietary fiber 2.6 g
Fat
0.37 g
Protein
2.82 g
Vitamins Quantity%DV†
Vitamin A equiv.
beta-Carotene
lutein zeaxanthin
4%31 μg
3%361 μg
1403 μg
Thiamine (B1) 6%0.071 mg
Riboflavin (B2) 10%0.117 mg
Niacin (B3) 4%0.639 mg
Pantothenic acid (B5) 11%0.573 mg
Vitamin B6 13%0.175 mg
Folate (B9) 16%63 μg
Choline 4%19 mg
Vitamin C 107%89.2 mg
Vitamin E 5%0.78 mg
Vitamin K 97%101.6 μg
Minerals Quantity%DV†
Calcium 5%47 mg
Iron 6%0.73 mg
Magnesium 6%21 mg
Manganese 10%0.21 mg
Phosphorus 9%66 mg
Potassium 7%316 mg
Sodium 2%33 mg
Zinc 4%0.41 mg
Other constituents Quantity
Water 89.3 g
Link to USDA Database entry
Units
μg = micrograms • mg = milligrams
IU = International units
†Percentages are roughly approximated using US recommendations for adults.
Source: USDA FoodData Central
Production
In 2019, global production of broccoli (combined for production reports with cauliflowers) was 27 million tonnes, with China and India together accounting for 73% of the world total.[13] Secondary producers, each having about one million tonnes or less annually, were the United States, Spain, and Mexico.
In the United States, broccoli is grown year-round in California – which produced 92% of the crop nationally – with 95% of the total crop produced for fresh sales in 2018.[21]
Broccoli cannot be harvested using machines, meaning it must be hand-harvested.[22]
Nutrition
A 100-gram reference serving of raw broccoli provides 34 calories and is a rich source (20% or higher of the Daily Value, DV) of vitamin C (107% DV) and vitamin K (97% DV) (table). Raw broccoli also contains moderate amounts (10–19% DV) of several B vitamins and the dietary mineral manganese, whereas other micronutrients are low in content (less than 10% DV). Raw broccoli is 89% water, 7% carbohydrates, 3% protein, and contains negligible fat (table).
Cooking
Boiling substantially reduces the levels of broccoli glucosinolates, while other cooking methods, such as steaming, microwaving, and stir-frying, have no significant effect on glucosinolate levels.[3]
Taste
The perceived bitterness of cruciferous vegetables, such as broccoli, results from glucosinolates and their hydrolysis products, particularly isothiocyanates and other sulfur-containing compounds.[23] Preliminary research indicates that genetic inheritance through the gene TAS2R38 may be responsible in part for bitter taste perception in broccoli.[24]
What is the Best Potluck Salad? BROCCOLI SALAD with BACON & GRAPES
Pests
Mostly introduced by accident to North America, Australia and New Zealand, "cabbage worms", the larvae of Pieris rapae, also known as the "small white" butterfly, are a common pest in broccoli.[25]
Additional pests common to broccoli production include:[26]
Aphids
Cabbage looper
Cabbage webworm
Cross-striped cabbageworm
Diamondback moth
Imported cabbageworm
Cabbage maggot
Harlequin cabbage bug
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