Super Food Spotlight - Broccoli

From vitamins to vitality — the powerhouse behind your plate

super food on the table including broccoli, avocado, nuts, spinach, cucumber

Intro

When we think of superfoods, broccoli is undeniably one of the healthiest vegetables. ‘Broccoli is often considered a nutritional powerhouse because of its numerous health benefits and nutrient density.’stated in an in-depth review of Broccoli’s nutritional attributes (1). 

A good source of (1,2):

  • Vitamins: A, C, K1, B9 (Folate).

  • Minerals: Potassium, Manganese,Iron.

  • Dietary Fiber

  • Other Plant Compounds: Sulforaphane, Indole-3-carbinol, Carotenoids, Kaempferol, Quercetin.

Help us with (1):

  • Cancer Prevention

  • Immune System

  • Bone Strength

  • Heart Health

  • Eye Health

  • Digestive Health

Best Way to eat

According to the research done(3,4), steam cooking outperforms other cooking methods.

Worth Noting

For most of us, Broccoli is a healthy option. However, there are some potential downsides worth mentioning.

  • Thyroid Problems: It may be a concern when raw broccoli is eaten in excessive amounts. (2).
  • Bloating and Gas: This may be a concern for some people, especially those with certain bowel conditions. (5).
  • Blood Thinning Medication (2): Individuals taking blood-thinning medication should consult a healthcare professional about their broccoli intake..

Sources

  1. Syed RU, et al. (2023). Broccoli: A Multi-Faceted Vegetable for Health: An In-Depth Review of Its Nutritional Attributes, Antimicrobial Abilities, and Anti-inflammatory Properties.

https://pmc.ncbi.nlm.nih.gov/articles/PMC10376324/#B12-antibiotics-12-01157

  1. Adda Bjarnadottir, MS, RDN (Ice). (2023). healthline. Broccoli 101: Nutrition Facts and Health Benefits.

https://www.healthline.com/nutrition/foods/broccoli

  1. Kahlon TS, et al. (2008). Steam cooking significantly improves in vitro bile acid binding of collard greens, kale, mustard greens, broccoli, green bell pepper, and cabbage. 

https://pubmed.ncbi.nlm.nih.gov/19083431/

  1. Yuan GF, et al. (2009). Effects of different cooking methods on health-promoting compounds of broccoli. 

https://pubmed.ncbi.nlm.nih.gov/19650196/

  1. Shubrook N. (2008). Top 5 health benefits of broccoli. goodFood.

https://www.bbcgoodfood.com/health/nutrition/health-benefits-broccoli

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