Broccoli
Broccoli
Broccoli is a green winter vegetable packed with nutrients such as vitamin C and dietary fiber. It is also known as the “Crown Jewel of Nutrition” and its floral part is used as a food item. Broccoli is often eaten boiled or steamed or can be taken raw as well.
Broccoli is a good source of vitamins (K, A and C), calcium, phosphorus and zinc that are all involved in maintaining strong, healthy bones. It is also beneficial for skin problems as it protects the skin against UV damage and the high content of vitamin C (having anti-ageing property) promotes collagen production and improves overall skin health. Broccoli also helps manage blood sugar levels due to its anti-diabetic activity by increasing insulin secretion. Broccoli juice is rich in nutrients and low in calories which makes it beneficial for weight loss as well as improving overall health[2][19][21][22].
Broccoli is a good source of vitamins (K, A and C), calcium, phosphorus and zinc that are all involved in maintaining strong, healthy bones. It is also beneficial for skin problems as it protects the skin against UV damage and the high content of vitamin C (having anti-ageing property) promotes collagen production and improves overall skin health. Broccoli also helps manage blood sugar levels due to its anti-diabetic activity by increasing insulin secretion. Broccoli juice is rich in nutrients and low in calories which makes it beneficial for weight loss as well as improving overall health[2][19][21][22].
What are the synonyms of Broccoli?
Brassica oleracea variety italica, Sprouting Broccoli, Calabrese[1]
What is the source of Broccoli?
Plant Based
Benefits of Broccoli
Modern Science View
Broccoli may be useful in managing urinary bladder cancer. It is a rich source of chemical compounds called isothiocyanates. Isothiocyanates have chemoprotective property and inhibits the proliferation of cancer cells[6][7].
Modern Science View
Broccoli may be useful in reducing the risk of breast cancer due to the presence of certain bioactive compounds. It inhibits the growth of breast cancer cells[8][9].
Modern Science View
Broccoli may be useful in managing colorectal cancer. It contains certain bioactive compounds that have anti-carcinogenic property[10][11].
Modern Science View
Broccoli may be useful in managing prostate cancer. Certain bioactive compounds present in Broccoli have chemoprotective effect. They prevent prostate inflammation and formation of cancer cells[12][13].
Modern Science View
Broccoli may be useful in managing stomach cancer. It contains sulforaphane which has tumor-preventive effect[14][15].
Modern Science View
Broccoli may be useful in managing fibromyalgia. It contains a compound called ascorbigen. It reduces the symptoms associated with Fibromyalgia such as muscle pain and stiffness[16].
Ayurvedic View
The common symptoms of Fibromyalgia are muscle pain and stiffness in the body. This is due to an aggravation of Vata dosha and accumulation of Ama (toxic remains in the body due to improper digestion). Including Broccoli in your diet is a good option to manage fibromyalgia. This is because of its Vata balancing property. It also reduces Ama due to its Deepan (appetizer) and Pachan (digestive) nature.
Tips:
a. Wash and chop some fresh Broccoli.
b. Roast, bake or steam it and have it in lunch and dinner.
Tips:
a. Wash and chop some fresh Broccoli.
b. Roast, bake or steam it and have it in lunch and dinner.
How effective is Broccoli?
Insufficient evidence
Breast cancer, Cancer of colon and rectum, Fibromyalgia, Prostate cancer, Stomach cancer, Urinary bladder cancer
Precautions when using Broccoli
Breastfeeding
Modern Science View
Consult your doctor while taking Broccoli during Breastfeeding[4].
Pregnancy
Modern Science View
Consult your doctor while taking Broccoli during Pregnancy[4].
Side Effects
Important
Modern Science View
Allergic rashes[4]
Recommended Dosage of Broccoli
- Broccoli Capsule - 1-2 capsules of Broccoli twice a day.
- Broccoli Tablet - 1-2 tablets of Broccoli twice a day.
How to use Broccoli
1. Fresh Broccoli salad
a. Wash and chop the fresh Broccoli.
b. Eat it raw or roast as per your requirement and liking.
2. Broccoli Tablets
a. Take 1-2 tablets of Broccoli.
b. Swallow it with water 1-2 times a day after meals.
3. Broccoli Capsules
a. Take 1-2 capsules of Broccoli.
b. Swallow it with water 1-2 times a day after meals.
a. Wash and chop the fresh Broccoli.
b. Eat it raw or roast as per your requirement and liking.
2. Broccoli Tablets
a. Take 1-2 tablets of Broccoli.
b. Swallow it with water 1-2 times a day after meals.
3. Broccoli Capsules
a. Take 1-2 capsules of Broccoli.
b. Swallow it with water 1-2 times a day after meals.
Frequently asked questions
Modern Science View
You can include Broccoli in your diet in various ways such as salad, with eggs, soup etc. The best way to eat Broccoli is half cooked to retain its nutrients.
Modern Science View
Broccoli is best when eaten raw but to enhance its taste and flavour you can saute it in few drops of olive oil or half boil in water. There are various ways to make it partially cooked such as steamed, boiling, roasting, saute etc.
Modern Science View
1. Put washed and cleaned whole Broccoli on the pan.
2. Drizzle olive oil on the top of the Broccoli.
3. Saute for 2-3 minutes.
4. Add salt and seasoning according to your liking.
2. Drizzle olive oil on the top of the Broccoli.
3. Saute for 2-3 minutes.
4. Add salt and seasoning according to your liking.
Modern Science View
Broccoli salad contains an approximate of 70-80 calories if 1 cup of Broccoli is used. On the other hand, Cauliflower contains an average of 80-100 calories. It is best to consume if you are on dieting for their health benefits.
Modern Science View
Broccoli can be washed in running water. It is advised not to soak it in water for long as it might result in loss of nutrients.
Modern Science View
A spoil Broccoli can be identified with a characteristic intense smell. Also if its bad then the green color will change to yellow.
References
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- Munday R, Mhawech-Fauceglia P, Munday CM et al.Inhibition of urinary bladder carcinogenesis by broccoli sprouts.Cancer Res.2008;68(5):1593–1600.
- Tang L, Zirpoli GR, Guru K et al.Intake of cruciferous vegetables modifies bladder cancer survival.Cancer Epidemiol Biomarkers Prev.2010;19(7):OF1-OF6.
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- Keum YS, Oo Khor T, Lin W et al.Pharmacokinetics and pharmacodynamics of broccoli sprouts on the suppression of prostate cancer in transgenic adenocarcinoma of mouse prostate (TRAMP) mice:implication of induction of Nrf2, HO-1 and apoptosis and the suppression of Akt-dependent kinase pathway.Pharm Res.2009;26(10):2324-2331.
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Disclaimer
The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional.