Benefits of Broccoli for Health: From Anti-Cancer to Preventing Wrinkles

Broccoli is a green vegetable from the cabbage plant family. Broccoli originates from Italy and has been known since the sixth century. Until now, broccoli is known as the healthiest food source because it contains a variety of nutrients including sources that can only be obtained from plants, namely phytonutrients which have many health benefits for the body.

Almost every healthy diet that emphasizes a balanced nutritious intake includes broccoli as one of the foods consumed. These vegetables can be consumed by steaming, boiling, or processing them into dishes, such as stir fry or soup mixes.

What Nutrients Are Contained in Broccoli?

Broccoli is rich in various nutrients, especially vitamins and minerals. Every 156 grams of broccoli or every one cup of broccoli can meet various nutritional needs, including:
  • Vitamins - Meet the adequacy of vitamins C and K as a whole (100%), folate needs around 42%, vitamins B5, A, B2, B6, E and choline are around 13-19%, and vitamins B1 and B3 are around 5-8% of daily needs.
  • Minerals - chromium needs around 53%, phosphorus and manganese about 15%, potassium and copper about 11-13%, and magnesium, zinc, iron, calcium and selenium about 5-8% of daily needs.
  • Macro-nutrients - meets the need for fiber about 21%, protein as much as 7% and omega-3 as much as 8% of the daily requirement.

Broccoli also contains other nutrients in varying amounts and needs such as sulfur, beta-carotene, anti-oxidants, and various phyto-nutrients.

Benefits of Broccoli for Health


The various benefits of green broccoli can be obtained by anyone who is diligent in consuming it. Here are some of the health benefits of green broccoli:

1. Maintain a healthy heart and blood vessels

One of the main benefits of green broccoli is maintaining a healthy heart. This is thanks to the content of fiber, antioxidants, and quite a lot of potassium in green broccoli.

Fiber and antioxidants in green broccoli are useful for lowering cholesterol and preventing plaque formation (atherosclerosis) in blood vessels. While potassium is useful for helping to keep blood pressure and heart rhythm stable.

2. Has the potential to prevent cancer

Green broccoli contains sulforaphane. This substance is what gives broccoli a bitter taste. This substance is believed to reduce the risk of developing cancer, such as colon cancer and lung cancer.

In addition, the antioxidants in green broccoli are thought to have an effect on reducing inflammation. This effect is thought to maintain the health of body cells and prevent them from turning into cancer.

3. Smooth digestion

The fiber and water contained in green broccoli are also useful for stimulating bowel movements and improving digestion. Therefore, green broccoli is good for consumption to maintain digestive health and prevent constipation.

4. Improve the immune system

The content of vitamin C and other antioxidants in green broccoli can also boost your immune system. A strong immune system can help your body fight infection.

5. Healthy Skin

Broccoli is widely consumed to nourish the skin, either directly or in the form of juice. This is normal, because broccoli does contain lots of antioxidants (including vitamin C) which can help fight skin damage due to pollution and sun exposure. Broccoli is also believed to fight wrinkles and help improve skin texture, thus making you look younger.

6. Increase bone density

Green broccoli has a high content of calcium, phosphorus and vitamin K. The nutritional content is useful for maintaining bone density, strengthening bones and joints, and preventing osteoporosis which makes bones porous.

7. Helping the Weight Loss Process

If you are planning to lose weight, it doesn't hurt to eat broccoli. This is because broccoli is rich in fiber, which keeps you full for longer, thus preventing overeating which has an impact on weight gain.

8. Prevent anemia

Regular consumption of broccoli helps meet the adequacy of iron and omega-3 in preventing anemia. In addition, the copper content helps iron function in producing red blood cells.

The benefits of broccoli are also considered good for keeping blood sugar stable and reducing the risk of diabetes. Consult with your doctor about the type and portion of food that suits your condition

In addition to the various benefits above, broccoli also has many benefits for pregnant women and the fetus in the womb. This is due to the folate content and various other nutrients in green broccoli that are important for pregnant women to obtain.

By knowing the various health benefits of green broccoli, you should start incorporating these green vegetables into your daily menu. If you don't really like green broccoli, you can turn it into a salad or make a stir fry mixed with meat or fish.

How to maintain the nutritional content of broccoli

The way it is served will affect the nutritional intake of broccoli, especially if someone wants to have the effect of treating cancer, the content of broccoli must be maintained as well as possible.

Here are some things that must be considered to maintain the nutritional content of broccoli:

  • Clean and dip the top of the broccoli in salt water for 30 minutes and wash again using cold water to make sure the broccoli is free of pesticides.
  • Eating nutritious broccoli is best served raw or served in the form of a salad.
  • Avoid cooking broccoli for too long. The time limit for boiling it takes is about 20 minutes, using a microwave oven is about 3 minutes, while cooking broccoli by sauteing is about 5 minutes for the longest.
  • Cook broccoli by boiling and using the oven at high temperature will damage the nutritional content of broccoli.
  • Eat broccoli while fresh, storage in the refrigerator will keep broccoli fresh.

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