Other natural plant compounds in broccoli called carotenoids have health benefits, too. Is Your Doctor Gaslighting You? Here's What to Do, 9 Signs It's More Serious Than the Common Cold, How Your Period Changes During Your 20s, 30s, and 40s, 12 Anxiety Symptoms That Might Point to a Disorder, Shannen Doherty Reveals Stage 4 Breast Cancer Diagnosis—Here's What It Means, The Best (and Worst) Diets of 2020, According to Experts, 10 Moves for a Cardio Workout at Home—No Equipment Required, These 13 Women Prove Every Body Is a Bikini Body, 20 Things You Should Throw Away for Better Health, Cauliflower Benefits: 7 Ways This Vegetable Helps Your Health, 10 Health Benefits of Flaxseed, According to a Nutritionist, 7 Chia Seed Benefits, According to a Nutritionist. The fiber and water combo boosts feelings of fullness to support healthy weight management. This powerhouse veg also contains plant-based omega-3 fatty acids called alpha-linolenic acid, or ALAs, which are linked to anti-inflammation and improved circulation. Packed With Vitamins, Minerals and Bioactive Compounds. RELATED: 10 Health Benefits of Flaxseed, According to a Nutritionist. That same size portion also provides 135% of the daily goal for immune- and collagen-supporting vitamin C, over 50% of the target for chromium, a mineral that supports energy metabolism and blood sugar regulation, and over 40% for folate, a vitamin linked to memory and mood. Health.com is part of the Meredith Health Group. Health.com may receive compensation for some links to products and services on this website. This group of plants contains natural compounds linked to cancer prevention—thanks to their ability to neutralize carcinogens and prevent cancer cells from growing and spreading, Cruciferous veggies also support apoptosis, or the self-destruct sequence the body uses to kill off dysfunctional cells. And the fiber helps support blood sugar and insulin regulation for steady, even energy. Blend raw or frozen broccoli into smoothies, add finely chopped or pureed broccoli into baked goods, homemade pesto, and other sauces. To get more nutrition and diet tips delivered to your inbox, sign up for the Balanced Bites newsletter, 9 Health Benefits of Broccoli, According to a Nutritionist. The material in this site is intended to be of general informational use and is not intended to constitute medical advice, probable diagnosis, or recommended treatments. All rights reserved. RELATED: 7 Chia Seed Benefits, According to a Nutritionist. One cup of raw broccoli contains just 25 calories, less than 5 grams of carbohydrate, no fat, and a few grams of plant protein. Some of the nutrients and natural bioactive substances in broccoli have been linked to healthy brain and nervous tissue function, plus protection against age-related cognitive decline. These include vitamin K, potassium, magnesium, phosphorus, and calcium, in addition to copper, iron, zinc, vitamins A and C, and B vitamins. Cruciferous vegetables, including broccoli, protect the heart by reducing the damage to arteries that leads to hardening, which is often a precursor to a heart attack or stroke. Or finely chop or shred it and add it to garden salads or slaw. Research shows that naturally occurring compounds in broccoli also act like detoxifiers, meaning they help to deactivate potentially damaging chemicals or shuttle them out of the body more quickly. this link is to an external site that may or may not meet accessibility guidelines. The veg’s lutein and zeaxanthin protect the retina and eye lens, and both have been shown to reduce the risk of macular degeneration and cataracts, two common eye disorders. Broccoli offers disease-fighting nutrients that can decrease signs of aging, among other benefits. A cup of cooked broccoli also supplies over 10% of the daily need for vitamins A, B6, B2, and E, as well as phosphorus, choline, manganese, copper, and potassium, and at least 5% for magnesium, zinc, iron, calcium, and selenium. Here are the ones you need to pay attention to, and how to know if you may have an anxiety disorder. We're loving their inspirational, body-positive messages. In addition to helping to fend off premature aging, the anti-inflammatory power of broccoli is tied to a reduced risk of chronic diseases. From easier cramps to a heavier flow, here's a guide on what to expect decade by decade. Broccoli is a member of the cruciferous veggie family, which also includes cauliflower, kale, Brussels sprouts, cabbage, and collard greens. To retain the most nutrients in cooked broccoli, steam it, then drizzle with dairy-free extra virgin olive oil-based pesto, olive tapenade, or a savory nut butter sauce. These nutrients work in synergy to promote bone mass and bone strength. The inflammation fighting compounds, which protect cells from DNA damage, may also help manage existing inflammatory conditions—including type 2 diabetes, rheumatoid arthritis, inflammatory skin conditions, bowel disease, and obesity. It’s probably one of the top foods that come to mind when you think about healthy eating. © Copyright 2020 Meredith Corporation. You know that broccoli is good for you. However you incorporate it, eating more of this wonder veg is a smart way to upgrade your nutrient intake and help safeguard your health. All products and services featured are selected by our editors. Protective antioxidant compounds in broccoli have been shown to counter skin damage caused by UV radiation. "I'm petrified," the actress said when she shared the news that her breast cancer came back. Cynthia Sass, MPH, RD, is Health's contributing nutrition editor, a New York Times best-selling author, and a private practice performance nutritionist who has consulted for five professional sports teams. Stay in your living room and still spike your heart rate. The 2-3 grams of fiber per cup of raw broccoli supports good digestive health and feeds beneficial bacteria in the gut tied to anti-inflammation, immunity, and mood. Clean out expired products and clutter to make way for a healthier you. Here’s a summary of this superfood’s perks, and easy ways to eat more of it every week. Even so, broccoli is chock full of nutrients. That same size portion also contains over two ounces of water. Here's why a stage 4 breast cancer diagnosis can be so frightening. But you may not be aware of just how beneficial this cruciferous vegetable is for your health, or the various (and delicious) ways you can incorporate it into meals, snacks, and yes, even drinks. This group of … One recent study found that in women, a higher intake of cruciferous veggies helped lower levels of pro-inflammatory markers circulating in the blood. One of broccoli’s biggest advantages is … Heart disease remains the leading cause of death in both men and women in the United States. Enjoy raw broccoli by dipping it in hummus, seasoned tahini, or guacamole. How to handle a physician who doubts or dismisses your symptoms. Doctors explain how to tell if you have a head cold or something more serious that requires medical attention, such as the flu, strep throat, meningitis, or mono. You can also lightly saute broccoli in extra virgin olive oil, oven roast in avocado oil, and add it to any number of dishes, including stir frys, soups, stews, frittata, fajitas, and more. Broccoli is unique in that it contains several nutrients essential for bone formation and the prevention of bone density loss. One cup cooked provides nearly 250% of the daily target for vitamin K, which helps blood clot and is needed for bone health. Cruciferous vegetables contain a range of antioxidants, which may help … Reducing the risk of cancer. RELATED: Cauliflower Benefits: 7 Ways This Vegetable Helps Your Health. Broccoli is a member of the cruciferous veggie family, which also includes cauliflower, kale, Brussels sprouts, cabbage, and collard greens. The symptoms of anxiety can be hard to detect. Offers may be subject to change without notice. Or try powdered broccoli powder in one of the newest trends: broccoli coffee.