7 reasons you need to put broccoli on your plate

Broccoli lowers your risk of PMS, reduces the damage caused due to diabetes, is good for heart and has many more health benefits.

By: Bhavyajyoti Chilukoti | | Updated: March 29, 2016 4:55 pm

Read this in Hindi.

Broccoli, a cruciferous green vegetable is one of the most important ingredient of a salad palate. Loaded with a myriad range of health beneficial nutrients and easily available in the market, this vegetable is gaining popularity in the Indian household. The high levels of dietary fibre, vitamins (such as vitamin A, C and K) minerals (zinc, iron, phosphorus) and phyto-nutrients are responsible for the amazing therapeutic properties of broccoli. Here are 7 health benefits of this green vegetable –

It helps in treatment and prevention of cancer

A study by Chittaranjan National Cancer Institute (CNCI) has proved that chemo-protective properties in broccoli help in effective treatment of cancer. These agents work in association with anti-cancer drugs to reduce the levels of tumor proteins (elevated in cancer) in the body and thus, help in treatment of cancer. Phytochemicals present in this vegetable play a vital role in prevention of a wide range of cancers that include breast cancer, colon cancer, skin cancer and leukemia.

It reduces the risk of PMS

The presence of high iron content in broccoli is found to lower the risk of premenstrual syndrome (PMS) in women, as per a recent study. Iron regulates premenstrual syndrome (PMS) by playing a key role in the production of serotonin – a hormone produced by the brain.

It acts as a powerful digestive aid

Eating a cup of broccoli not only satiates your hunger but also helps in weight loss by providing only half the calories and same amount of protein as a cup of rice. The high amount of fibre in this vegetable prevents constipation, curbs you from overeating and helps in proper digestion.

It prevents damage caused in diabetics

Broccoli when used as a supplementary treatment in type2 diabetics reduces cholesterol and triglycerides levels in the blood, which are the key factors responsible for cardiovascular diseases. ^[1] It also contains an antioxidant sulforaphane that prevents damage of the blood vessels caused by high blood sugar levels in the body.

It reduces kidney inflammation and allergic reaction

Omega-3 fatty acids and kaempferol present in broccoli act as a powerful anti-inflammatory agent to lessen the impact of allergic substances on our body. This green vegetable is also loaded with various antioxidant molecules like vitamin C and carotenoids, which help in neutralizing the free radicals and thus, prevent from cell death and inflammation in nephropathy (kidney disease). ^[2]

It helps in treatment of osteoporosis

A recent study in the Journal of Arthritis and Rheumatism suggested that high intake of sulforaphane found in broccoli may slow down or prevent osteoarthritis. ^[3] The compound sulforaphane posses anti-inflammatory properties and plays a key role in lowering the breakdown of cartilage.

It improves brain performance

Broccoli contains various micronutrients with powerful antioxidant activities that influence brain function and performance. ^[4] It also contains high levels of alpha lipoic acid and vitamin E, which reduce cognitive decay and improve memory.

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References:

Bahadoran Z, Mirmiran P, Hosseinpanah F, Rajab A, Asghari G, Azizi F. Broccoli sprouts powder could improve serum triglyceride and oxidized LDL/LDL-cholesterol ratio in type 2 diabetic patients: a randomized double-blind placebo-controlled clinical trial. Diabetes Res Clin Pract. 2012 Jun;96(3):348-54. doi:10.1016/j.diabres.2012.01.009. Epub 2012 Feb 9. PubMed PMID: 22325157.
Guerrero-Beltrán CE, Mukhopadhyay P, Horváth B, Rajesh M, Tapia E,García-Torres I, Pedraza-Chaverri J, Pacher P. Sulforaphane, a naturalconstituent of broccoli, prevents cell death and inflammation in nephropathy. J Nutr Biochem. 2012 May;23(5):494-500. doi: 10.1016/j.jnutbio.2011.02.004. Epub 2011 Jun 17. PubMed PMID: 21684138; PubMed Central PMCID: PMC3179776.
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Published: July 25, 2014 7:01 pm | Updated:March 29, 2016 4:55 pm

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