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Broccoli Nutrition & Health Benefits Diabetes, Cancer, Heart


Broccoli is a hearty and tasty vegetable that Includes a wide range of nutrients. Incorporating broccoli in your daily diet can help you tide over a plethora of medical issues and will even strengthen your immunity against different ailments. It can help to fight various kinds of cancer, eliminates disease-causing free radicals and toxins in the body, helps you to maintain healthy skin, and even protects your eyes from macular degeneration and cataracts. Additionally, it provides relief from various stomach disorders, keeps your heart in a fantastic form, and strengthens your immune system.

Antioxidants:
Broccoli is a rich source of Vitamin C, a very important antioxidant compound. Besides, the vegetable contains flavonoids like kaempferol and quercetin, carotenoids like beta-carotene and lutein, along with Vitamin E, manganese and zinc. All these compounds reduce the oxidative stress in the body and support oxygen metabolism along with reducing the levels of reactive oxygen species in the body. 

Anti-inflammatory benefits:
Broccoli is rich in glucosinolates, which break down to isothiocyanates (ITCs). The ITCs suppress the inflammatory molecules like NF-kappaB, an important molecule that triggers the inflammatory pathway in the body. Moreover, the omega-3-fatty acids present in cruciferous vegetables like broccoli help in the production of anti-inflammatory molecules like PGH3, TXA3, PGI3, and LTE5.

Cancer Care:
The sulforaphane compound, present in broccoli, which imparts a bitter taste to the vegetable, has anti-cancer properties. Sulforaphane inhibits the enzyme, histone deacetylase, which helps in the progression of cancerous cells. Broccoli has an ability to inhibit cancers like melanoma, esophageal, pancreatic and prostate cancer. Even the folic acid in the vegetable reduces the risk of breast cancer in women.

Useful in:
Antioxidants | Detoxification | Anti-inflammatory | Cancer | Cardiovascular Diseases | Bones | Wrinkles | Digestion | Boosts Immunity | High Cholesterol levels | Diabetes II | Eyes | 

Nutrients:
Serving size: 100 g

Nutrients Amount
Energy 141 kJ (34 kcal)
Water 89.3 g
Carbohydrates 6.64 g
Sugars 1.7 g
Dietary fiber 2.6 g
Fat 0.37 g
Protein 2.82 g
Vitamins
Vitamin A equiv. 31 μg
beta-carotene 361 μg
lutein zeaxanthin 1403 μg
Thiamine (B1) 0.071 mg
Riboflavin (B2) 0.117 mg
Niacin (B3) 0.639 mg
Pantothenic acid (B5) 0.573 mg
Vitamin B6 0.175 mg
Folate (B9) 63 μg
Vitamin C 89.2 mg
Vitamin E 0.78 mg
Vitamin K 101.6 μg
Minerals
Calcium 47 mg
Iron 0.73 mg
Magnesium 21 mg
Manganese 0.21 mg
Phosphorus 66 mg
Potassium 316 mg
Sodium 33 mg
Zinc 0.41 mg

Source: USDA Nutrient Database No. 28

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