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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].

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

What are the benefits of Broccoli for Urinary bladder cancer?

scientific
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].

What are the benefits of Broccoli for Breast cancer?

scientific
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].

What are the benefits of Broccoli for Cancer of colon and rectum?

scientific
Modern Science View
Broccoli may be useful in managing colorectal cancer. It contains certain bioactive compounds that have anti-carcinogenic property[10][11].

What are the benefits of Broccoli for Prostate cancer?

scientific
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].

What are the benefits of Broccoli for Stomach cancer?

scientific
Modern Science View
Broccoli may be useful in managing stomach cancer. It contains sulforaphane which has tumor-preventive effect[14][15].

What are the benefits of Broccoli for Fibromyalgia?

scientific
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
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.

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
scientific
Modern Science View
Consult your doctor while taking Broccoli during Breastfeeding[4].
Pregnancy
scientific
Modern Science View
Consult your doctor while taking Broccoli during Pregnancy[4].
Side Effects
Important
scientific
Modern Science View
Allergic rashes[4]

Recommended Dosage of Broccoli

  • Broccoli Tablet - 1-2 tablets of Broccoli twice a day.
  • Broccoli Capsule - 1-2 capsules 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.

Frequently asked questions

Q. How do you eat Broccoli for breakfast?

scientific
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.

Q. How do you eat raw Broccoli?

scientific
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.

Q. How to make whole roasted Broccoli?

scientific
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.

Q. How many calories are in Broccoli and cauliflower salad?

scientific
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.

Q. How do you clean raw Broccoli?

scientific
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.

Q. How to identify a spoil Broccoli?

scientific
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.

Q. Can Broccoli lose its properties while cooking?

scientific
Modern Science View
Broccoli can lose its antioxidant properties while cooking. Cooking may alter its properties by destroying the antioxidant properties. It is thus recommended to eat Broccoli in salad or as half cooked[5].

Q. Is green Broccoli better than purple Broccoli?

scientific
Modern Science View
Research shows that both green and purple Broccoli have almost same nutrient profiles. But while cooking, the purple Broccoli may easily lose its flavonoid content as compared to the green. Thus it is best to consume the half cooked Broccoli for maximum benefits[5].
ayurvedic
Ayurvedic View
Broccoli is available in three distinct varieties. First, one being Calabrese Broccoli which is nicknamed or known as Broccoli which green in color, while the other two varieties being purple cauliflower and sprouting Broccoli are not so common.

Q. How good is Broccoli for you?

scientific
Modern Science View
Broccoli is good for health. It has antioxidant properties and helps fight against cancer. It is best to eat Broccoli as salad[3].
ayurvedic
Ayurvedic View
Broccoli is good for health and is regarded as one of the healthiest vegetables. According to Ayurveda, Broccoli balances Vata and Kapha in the body. The most popular ways of consuming this healthy vegetable is eating it raw or steaming it.

Q. Is Broccoli good for thyroid?

scientific
Modern Science View
Yes, Broccoli may be useful in thyroid. It contains chemical compounds called glucosinolates that have antithyroid effect[17][18].

Q. Is Broccoli good for weight loss?

scientific
Modern Science View
Although not enough scientific evidence is available, Broccoli may be useful in weight loss[27].

Q. Is Broccoli good for diabetics?

scientific
Modern Science View
Yes, Broccoli may be useful in managing diabetes due to the presence of a bioactive compound called sulforaphane. It increases antioxidant activity and reduces insulin and insulin-resistance in the blood[19][20].

Q. Are there any benefits of Broccoli for skin?

scientific
Modern Science View
Yes, Broccoli is good for the skin. It contains glucoraphanin which is useful in protecting the skin against damage due to UV-B radiation. It may also protect against skin cancer[21][22].

Q. Is Broccoli high in protein?

scientific
Modern Science View
Yes, Broccoli is a good source of protein. There is about 2.82g of protein in 100g of Broccoli[23].

Q. Is Broccoli a carb?

scientific
Modern Science View
Broccoli is a low carbohydrate vegetable. There is about 6.64g of carbohydrate content in 100g of Broccoli[23].

Q. Does Broccoli have gastro-protective effect?

scientific
Modern Science View
Yes, Broccoli has gastro-protective effect. Isothiocyanates present in Broccoli have antimicrobial effect against H. pylori. Thus, Broccoli may be useful in managing gastritis, gastric ulcers as well as gastric cancer[24][25].

Q. Is Broccoli good for kidney?

scientific
Modern Science View
Yes, Broccoli may be good for the kidneys. It contains antioxidants, anthocyanins, vitamin A and vitamin C which protect the kidneys against oxidative damage by free radicals[26].

Q. What are the health benefits of Broccoli juice?

scientific
Modern Science View
Broccoli juice is rich in vitamin C and vitamin E which are known to support the immune system. It also has anti-carcinogenic property which helps prevent the growth of cancer cells. Broccoli juice is rich in nutrients and low in calories making it beneficial for weight loss as well. Apart from these, it also has antioxidant activity which protects the skin against free radical damage[32][33].
Tips:
1. Wash the heads and stalks of 1-2 Broccolis properly to get maximum nutrition out of them.
2. Put them in a juicer to make Broccoli juice.
3. You can also add a few slices of cucumber and carrot juice to it (optional).

Q. Does Broccoli help promote healthy bones and joints?

scientific
Modern Science View
Yes, Broccoli helps promote healthy bones and joints. Broccoli helps reduce inflammation and joint pain as it contains a certain constituent (sulforaphane) that blocks the enzyme responsible for inflammation and joint pain. This makes Broccoli effective in case of arthritis and bone problems caused due to physical activities[36].

Q. What are the benefits of eating raw Broccoli during pregnancy?

scientific
Modern Science View
Although enough scientific evidence is not available for the benefits of eating raw Broccoli during pregnancy but research suggests that steamed Broccoli retains most of its nutrients. Consuming steamed Broccoli provides various nutrients such as vitamin C and naturally occurring form of folic acid that help prevent birth defects in babies and also helps in the overall growth of the foetus[30][31].

Q. Does Broccoli help support brain function?

scientific
Modern Science View
Yes, Broccoli might assist in proper functioning of the brain. Regular intake of Broccoli enhances memory and increases blood flow to the brain thereby improving brain function. Certain constituents present in Broccoli have antioxidant activity that protects the brain cells from damage and help prevent memory loss[37][38].

Q. What are the benefits of Broccoli for hair?

scientific
Modern Science View
Broccoli is rich in vitamin C, vitamin A and calcium all of which help promote the growth of hair. It also contains folic acid which keeps the scalp healthy thereby improving the overall health of hair and keeping it shiny[28][29].

References

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  2. Sithara S, Mostafa IW, Mohammad SR, et al.Broccoli (Brassica oleracea) Reduces Oxidative Damage to Pancreatic Tissue and Combats Hyperglycaemia in Diabetic Rats.Prev Nutr Food Sci. 2017;22(4):277–284.
  3. Joon HH, Sang BL. Antioxidant and Anticancer Activities of Broccoli By-Products from Different Cultivars and Maturity Stages at Harvest.Prev Nutr Food Sci.2015;20(1):8–14.
  4. WebMD.Broccoli: Uses, Side effects, Doses, Interactions [Internet].Atlanta [last updated in 2016].
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  6. Munday R, Mhawech-Fauceglia P, Munday CM et al.Inhibition of urinary bladder carcinogenesis by broccoli sprouts.Cancer Res.2008;68(5):1593–1600.
  7. 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.
  8. Li Y, Zhang T, Korkaya H et al.Sulforaphane, a dietary component of broccoli/broccoli sprouts, inhibits breast cancer stem cells.Clin Cancer Res;16(9):OF1–OF11.
  9. Rose P, Huang Q, Ong CN et al.Broccoli and watercress suppress matrix metalloproteinase-9 activity and invasiveness of human MDA-MB-231 breast cancer cells.Toxicol Appl Pharmacol.2005;2(1):105-113.
  10. Lin HJ, Probst-Hensch NM, Louie AD et al.Glutathione transferase null genotype, broccoli, and lower prevalence of colorectal adenomas.Cancer Epidemiol Biomarkers Prev.1998;7:647-652.
  11. Tse G, Eslick GD.Cruciferous vegetables and risk of colorectal neoplasms:a systematic review and meta-analysis.Nutrition and Cancer.2014;66(1):128-139.
  12. Traka M, Gasper A V., Melchini A et al.Broccoli consumption interacts with GSTM1 to perturb oncogenic signalling pathways in the prostate.PLoS One.2008;3(7):e2568.
  13. 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.
  14. Veeranki OL, Bhattacharya A, Marshall JR et al.Organ-specific exposure and response to sulforaphane, a key chemopreventive ingredient in broccoli:implications for cancer prevention.Br J Nutr.2013;109(1):10.
  15. ahey JW, Haristoy X, Dolan PM, et al.Sulforaphane inhibits extracellular, intracellular, and antibiotic-resistant strains of Helicobacter pylori and prevents benzo[a]pyrene-induced stomach tumors.Proceedings of the National Academy of Sciences of the United States of America.2002;99(11):7610-7615.
  16. Bramwell B, Ferguson S, Scarlett N et al.The use of ascorbigen in the treatment of fibromyalgia patients:a preliminary trial.Altern Med Rev.2000;5(5):455-462.
  17. Paśko P, Krośniak M, Prochownik E et al.Effect of broccoli sprouts on thyroid function, haematological, biochemical, and immunological parameters in rats with thyroid imbalance.Biomed Pharmacother.2018;97:82-90.
  18. Felker P, Bunch R, Leung, AM.Concentrations of thiocyanate and goitrin in human plasma, their precursor concentrations in brassica vegetables, and associated potential risk for hypothyroidism.Nutr. Rev.2016;74(4):248-258.
  19. Bahadoran Z, Mirmiran P, Azizi F.Potential efficacy of broccoli sprouts as a unique supplement for management of type 2 diabetes and its complications.J Med Food.2013;16(5).
  20. Bahadoran Z, Tohidi M, Nazeri P et al.Effect of broccoli sprouts on insulin resistance in type 2 diabetic patients:a randomized double-blind clinical trial.Int J Food Sci Nutr.2012;63(7):767-771.
  21. Dinkova-Kostova AT, Fahey JW, Benedict AL et al.Dietary glucoraphanin-rich broccoli sprout extracts protect against UV radiation-induced skin carcinogenesis in SKH-1 hairless mice.Photochem Photobiol Sci.2010;9:597-600.
  22. Kune GA, Bannerman S, Field B et al.Diet, alcohol, smoking, serum beta-carotene, and vitamin A in male nonmelanocytic skin cancer patients and controls.Nutr Cancer.1992;18(3):237-244.
  23. USDA.Basic Report: 11090, Broccoli, raw.2018.United States.
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  28. Scott ER. Hair Care Like A Pro: Professional Hair Care Tips on Getting Shinier, prettier hair. 2015.External Link
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  34. Jeong G, Park SW, Lee YK, Ko SY, Shin SM. Maternal food restrictions during breastfeeding. Korean J Pediatr. 2017:60(3):70–76. External Link
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  37. .Park SK,Ha JS,Kim JM.Antiamnesic Effect of Broccoli (Brassica oleracea var. italica) Leaves on Amyloid Beta (Aβ)1–42-Induced Learning and Memory Impairment.J. Agric. Food Chem.2016:64(17):3353-3361External Link
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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.

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