Broccoli: benefits and harms to the human body

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

Surely everyone has heard about the benefits of broccoli. This green cabbage contains a lot of vitamins and microelements that are essential for human he alth and normal functioning.

But exactly what substances does it contain? What organs and systems require them to function? Well, now about it also it is necessary to tell. And it's not just about the benefits of broccoli. Harm and negative consequences from eating this vegetable can also be, so this topic also deserves attention.

Macro and micronutrients

Before talking about the benefits and harms of broccoli, it should be noted with attention the energy value of this cabbage. 100 grams of vegetable contains:

• 34 calories.
• 6, 64 g carbs.
• 2, 82 g protein.
• 0.37g fat.

There are a lot of useful substances with such a low calorie content in broccoli. Contains potassium (316 mg), calcium (47 mg), magnesium (21 mg), sodium (33 mg), phosphorus (66 mg), manganese (210 mcg), copper (49 mcg), selenium (2.5 mcg), iron (0.73 mg) and zinc (0.41 mg).

All these macro- and micronutrients, in short, contribute to the elimination ofexcess s alt and water, improve the functioning of the thyroid gland and circulatory system, strengthen bones, and also maintain tissue strength.

B vitamins

They are the most in broccoli. The daily norm of these substances for a person is 60-100 mg. It will not be possible to fully talk about the importance of all the B vitamins that make up broccoli, since there are a lot of them. But briefly list their features is:

• Thiamin (B1). Per 100 grams - 0.071 g. Stimulates brain activity and relieves depression.
• Riboflavin (B2). Per 100 grams - 0.117 mg. Improves skin condition, participates in metabolism and breakdown of food.
• Niacin (B3). Per 100 grams - 0.639 mg. Normalizes cholesterol, improves the secretion of gastric juice and takes part in redox processes.
• Choline (B4). Per 100 grams - 18.9 mg. Ensures the normal functioning of the nervous system, restores liver tissue.
• Pantothenic acid (B5). Per 100 grams - 0.573 mg. Activates the metabolism of fatty acids, restores and maintains cellular tissues, synthesizes hormones.
• Pyridoxine (B6). Per 100 grams - 0.175 mg. Stabilizes nervous activity, participates in the absorption of carbohydrates and lipids.
• Folic acid (B9). Per 100 grams - 63 mcg. Participates in the synthesis of enzymes, amino acids and even DNA chains, positively affects the functioning of the hematopoietic system.

Vitamins C, E and K

They are also part ofgreen cabbage. And here is how much:

• Ascorbic acid (C). Per 100 grams - 89.2 mg. Participates in the synthesis of collagen fibers, in the process of hematopoiesis, in metabolism, in enhancing immunity.
• Tocopherol (E). Per 100 grams - 0.78 mg. A powerful antioxidant that prevents pathological peroxidation.
• Phylloquinone (K). Per 100 grams - 101.6 mcg. Normalizes blood clotting, prevents the penetration of bacteria and viruses into wounds, helps in the absorption of calcium, prevents osteoporosis.

As you can see, broccoli has many he alth benefits. And harm can be, of course, if you eat cabbage alone throughout the day, but this is understandable. Measure is important in everything.

Beta-carotene

This is a powerful antioxidant that protects body cells from free radicals, the most dangerous of which are singlet oxygen and polyunsaturated acids. Thanks to this substance, a person bypasses many serious diseases. It also prevents early aging.

Beta-carotene is found in large quantities in broccoli, the benefits and harms of which are now being discussed. Briefly, its properties can be distinguished in the following list:

• Promote he althy nails, hair and skin.
• Preventing wrinkles.
• Protection of the body from UV radiation.
• Prevention of atherosclerotic plaques that clog blood vessels.
• Positive effects on vision and he altheye.

The daily requirement for beta-carotene is 5 mg. 100 grams of broccoli contains about 0.36 mg.

Fiber

Dietary fiber is a necessity for our body. If they do not come with food, then you should not expect anything but harm. And the benefits of broccoli, in many ways, lies precisely in the high content of fiber. The daily nome for a person is 25-40 grams, depending on body weight. And for 100 grams of broccoli, there are 2.41 g. And here is why it is important to consume fiber in this vegetable:

• It controls blood sugar levels by slowing down the absorption process.
• A daily intake of fiber at the indicated rate reduces the risk of heart disease, diverticulitis and hemorrhoids by 40%.
• Fiber controls appetite and promotes weight loss because it makes you feel full.
• Dietary fiber removes pathogenic fungi and yeast from the body.
• Fiber minimizes the risk of irritable bowel syndrome and kidney and gallstones.

But maybe, in addition to the benefits, and harm to he alth from broccoli, if we talk about dietary fiber. Regular and significant excess of the amount of fiber consumed can lead to flatulence, diarrhea, food allergies. And you should not get involved in it for people with chronic bowel diseases. Otherwise, excess fiber in this case will serve as a "base" for the development of pathogenic bacteria present in the diseased stomach.

Benefits for women

Girls are advised to diversify their diet with broccoli, as this vegetable has the following characteristics:

• Nutritional and low calorie benefits. Ideal product for losing weight.
• Protection against cancer. The complex of substances that is part of broccoli prevents the appearance of cancer of the uterus or mammary glands.
• Positive effect on the central nervous system, protection against stress to which women are highly susceptible.
• Strengthening the skeletal system. Women are prone to osteoporosis, which develops either in old age or after pregnancy. And broccoli is a rich source of bone-protecting calcium.
• Skin improvement. Vitamin E, which is part of broccoli, promotes the production of collagen, which keeps the skin firm and he althy. Antioxidants prevent age-related changes that begin quite early in women.

Green cabbage also helps to improve the condition of the hair, stimulate their growth, prevent hair loss and provide shine. Therefore, even in the field of beauty, it is used.

Broccoli cosmetic oil

They should be used by women who are concerned about beauty issues. This is a real hair elixir that strengthens the follicles, effectively nourishes and moisturizes them along the length, protects against external influences, accelerates growth, gives them softness, strength and shine.

The oil is perfectly absorbed into the skin and hair, which provides a quick healing effect of its components and an impressive effect. Moreover, both tactile andvisual.

For pregnant women

Women who are about to become mothers have much greater nutritional requirements than normal people. And broccoli, as mentioned earlier, is rich in them.

The low calorie content of green cabbage plays into the hands of pregnant women. By eating broccoli, they won't put on extra weight.

At the same time, the vegetable contains protein. And protein is the most important building material, indispensable in the formation of fetal organ systems.

Vitamin C and chlorophyll have a good effect on the composition of the blood and weakened by pregnancy immunity of the expectant mother. Significantly reduces the risk of getting sick in these important 9 months.

Folic acid and B vitamins affect the proper development of the hematopoietic organs and the nervous system of the unborn child.

Note to expectant mothers

It is important to note some of the nuances associated with broccoli. Benefit and harm, as you know, are inseparable concepts. And although the negative consequences of eating this vegetable are rare, they cannot be ignored.

It is not recommended to eat raw broccoli. There is a risk of E. coli infection. It will provoke an upset of the digestive system (applies not only to pregnant women), and this, together with a weakened immune system, can infect the fetus. Also, you can not eat broccoli with high acidity of the stomach.

The second nuance is allergies. Anyone can have it, but pregnant women should be more afraid of it. Any reaction increases the risktransmission of allergens to the fetus, which leads to further he alth problems for the unborn child.

And, of course, you can not drink a decoction of broccoli. It has a high content of purine compounds that negatively affect the body.

The effect of green cabbage on men

This topic is also worth considering, since it was said about the benefits and harms of broccoli for women. This vegetable has a positive effect on men's he alth. Namely:

• Eating broccoli lowers levels of estradiol, a female hormone.
• Green cabbage is rich in glucoraphanin, which is essential for men to reduce the risk of prostate cancer.
• Beta-carotene contained in broccoli affects the increase in sperm count. This improves reproductive performance.

This is about the positive properties and benefits of broccoli. A vegetable can also be harmful for men, and this nuance cannot be ignored.

If bad cabbage was chosen, grown not in ecological conditions, then it will contain large quantities of goitrogenic substances, pesticides and gases. As a result, problems with the thyroid gland, gastrointestinal tract and, possibly, with an erection.

Benefits for children

Young parents are strongly advised to diversify their baby's diet with green cabbage. Only first you need to consult with a pediatrician so that there are no negative consequences and harm. The benefits of broccoli for the child's body are as follows:

• The fiber contained in green cabbage effectively cleanses the baby's intestines from harmful substances and excess products. Broccoli improves bowel movements and prevents constipation.
• Vitamin complex of green cabbage is an excellent source of energy for the child's body. It also contributes to the normal functioning of the nervous system and prevents the development of anemia.
• There is protein in broccoli. So it can be given to children who do not like meat.
• Green cabbage prevents infection of the body with the bacterium Helicobacter. Therefore, it is important to give broccoli to children with a hereditary predisposition to stomach diseases.

And, of course, all the previously mentioned properties of green cabbage also apply to the child's body. In early childhood, you can make puree from it for the baby, and at an older age, give whole pieces already.

Contraindications

Above it was said about the benefits and medicinal properties of broccoli. Harm, however, this vegetable can also cause. If you eat it in uncontrolled quantities! Here are the possible consequences:

• Disorders of the nervous system. Insomnia, for example. This is the result of an excess of B vitamins.
• Violation of blood composition. It was said above that potassium is involved in the process of renewal of blood cells. However, its excess in the body is fraught with a failure in the natural replacement process.
• Gastrointestinal disorders. Coarse fiber taken in large quantities disrupts the intestinal microflora and irritatesstomach.
• Hives. If you are allergic to carotene, green cabbage should not be eaten. The properties of broccoli will not bring any benefit. Harm and consequences, on the other hand, are provided.
• Bone fragility. Excess calcium is fraught with the beginning of washing it out of the body.

But if a person is not allergic to this vegetable, then broccoli will only benefit. And about the harm to the body, if you do not monitor the amount of food eaten, you must also remember.

Usage rules

Considering this topic, I would like to complete the story about the benefits and harms of broccoli. Frozen green cabbage can be found in any store, but it's best to look for fresh ones. Its taste is richer and more pleasant, besides, there are more useful substances. And freezing to some extent "kills" all of the above.

You can eat broccoli in any form, but it is best to steam it. Raw cabbage is also allowed to eat, but this is not for everybody. In addition, it will have to be carefully processed from harmful substances.

The tastiest but least he althy option is frying. Five minutes on high heat is enough, and a delicious dish will be ready.

However, this is too common. It's better to make broccoli casserole. Divide the washed cabbage into inflorescences, put in a greased baking sheet, grease with mayonnaise and sprinkle with cheese. In 15 minutes, a very tasty and fragrant casserole will be ready.

That's all I wanted to say about the benefits and harms of broccoli for the body.