Broccoli is one of the most popular vegetables all over the world. Its name was coined from the Italian word “broccoli,” which means “cabbage sprout.” It is one of the most hated vegetables by most kids in every household and is pushed off the plate the moment it gets served to the little ones. But no matter how bad the reception is among children, broccoli is still one of the best sources of health-promoting nutrients.
This vegetable belongs to the cruciferous family of vegetables, along with other popular vegetables like Brussels sprouts, cabbage, and cauliflower. It was widely popular during Roman times and gained ground in the US sometime in the 1920s. Since then, it has become a common sight in every American kitchen.
Broccoli is a versatile vegetable. It is most commonly prepared steamed or stir-fried. The easiest way to cook them is to boil them. But most experts agree that most of the vegetable’s nutrients are lost with this method of cooking, making it a counter-intuitive process. You are, after all, not just after a full stomach but making sure that you gain all the nutrients from the vegetable.
This super vegetable packs plenty of nutrients and is low in calories, so you can eat it to your heart’s content without worrying about putting on some extra weight. It also boasts high fiber content, along with vitamins C, B1, B2, B3, B6, E, and K. Broccoli can also provide you with iron, magnesium, potassium, and zinc. These, among others, will help you gain a healthier body as well a healthy mind.
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The Benefits of Regularly Eating Broccoli
- Vitamin and nutrient source
The advantages of a regular serving of broccoli in your diet are divided into three basic components. But each component boasts not just one benefit but multiple benefits. The anticancer capacity of broccoli is attributed to several nutrients, and its vitamins and nutrients are made up of several vitamins and minerals. Broccoli is also a great source of dietary fiber, which aids in digestion.
These are just some of the benefits you can receive from a daily intake of broccoli. All of these, of course, can also be found in supplements. These nutrients are captured and placed in supplements in various forms convenient to the user.
Fighting Off Cancer
Broccoli contains components that have been shown to prevent the development of cancer in our bodies.
The Cellular Antioxidant Activity or CAA assay quantifies antioxidant activity using a cell culture method. This method was used in a study which determined the CAA, total phenolic content, and oxygen radical absorbance capacity (ORAC) of 27 vegetables most commonly eaten in the United States. Broccoli was one of the vegetables found to have the highest levels of CAA, which was related to the phenolic content of the vegetables.
The study entitled “Cellular antioxidant activity of common vegetables,” published in J Agric Food Chem in 2010, stated that increased food and vegetable intake is effective in increasing antioxidant intake and decrease the oxidative stress that occurs in our bodies. These can lead to decreasing the risk of chronic diseases, such as cardiovascular disease and cancer.
Isothiocyanates in fighting cancer
Compounds inherent in cruciferous vegetables such as broccoli have been linked to reduced risk of developing cancer, and isothiocyanates are of particular interest. These have been shown to have health benefits, specifically cancer prevention, in epidemiological and experimental research.
Sulforaphane, a kind of isothiocyanate which contains sulfur, is responsible for the bitter taste of broccoli and is also the compound that is capable of fighting off cancer. It mostly inhibits the progression of cancer cells and has the potential to be developed into an anticancer regimen in the future. Eating high amounts of cruciferous vegetables is associated with lower risks of developing lung and colon cancer. Sulforaphane is now being studied for the possibility of being used against melanoma, esophageal, prostate, and pancreatic cancer, and so far the results have been promising.
Folate to prevent breast cancer
Folate is known to decrease the risk of developing breast cancer and it is found in high amounts in broccoli. This nutrient has shown potential, when taken adequately in dietary food, in providing protection against colon, stomach, pancreatic, and cervical cancer.
The exact process in which this nutrient aids in preventing cancer remains a mystery, but experts believe that it may be due to the inherent ability of folate to prevent mutations while performing its functions in DNA and RNA production.
Broccoli Is a Good Source for Nutrient Requirements
This vegetable boasts plenty of nutrients as well as low calories. You don’t have to worry about putting on extra weight because of all the calories you might consume eating plenty of this vegetable, especially if you are trying to go natural for your nutritional needs.
A cup of broccoli provides you with more than adequate levels of your Vitamin K needs on a daily basis. Vitamin K is needed for proper calcium absorption. It also reduces the excretion of calcium through the urinary system. With proper calcium absorption, you can bank on improved health of your bones. Low intake of vitamin K has been linked to increased risk of bone fractures.
Vitamin C is one of the most common and sought-after natural anti-oxidants. Vitamin C found in food can help you fight off oxidative stress and damage to skin caused by overexposure to the sun and pollution within your immediate environment. Vitamin C can help you reduce the development of wrinkles and dry, old-looking skin. This vitamin also helps with the formation of collagen, a connective tissue found in many parts of the body, including bones. Better wound healing is also linked to proper amounts of Vitamin C intake. A cup of broccoli gives you vitamin C equivalent to that of an orange.
Dietary fiber aids in digestion and one of the most resounding benefits is the reduced risk of colon cancer. It also prevents constipation and promotes regular bowel movements. Fiber within the bowels retains water and bulks up the stool, which helps easier passage. It also allows the body to effectively eliminate unwanted materials and toxins from the body.
Dietary fiber has also been found to reduce the risk of non-communicable diseases, such as coronary artery disease or CAD, stroke, hypertension, and diabetes. These lifestyle-related diseases are avoided with the intake of high levels of fiber.
Aside from these, intake of high levels of fiber has been proven to lower blood pressure levels and can also decrease the levels of cholesterol within the body. The response of the body to insulin is also improved, meaning blood sugar levels are maintained optimally. Weight loss is also expected with high fiber intake.
Your daily requirements for potassium can also be acquired with regular servings of one cup of broccoli. Potassium is a mineral and an electrolyte. Normal levels of potassium within the body keep the nerves and heart functioning normally. Low levels can affect how the nerves transmit signals and the manner in which the heart pumps blood.
Folate is mainly involved in the formation of new cells within the body. This vitamin has been found to reduce the risk of breast cancer, as well as other types of cancer in various parts of the body. Its role in the formation of new cells, particularly in processes involving genetic material, may be the key to understanding how this vitamin fights off the development of cancer.
What should I watch out for when consuming these nutrients?
For patients who are taking anticoagulants or blood thinners, changes to their vitamin K levels via a diet change or supplement intake may affect the manner in which the anticoagulants act.
Researches are evaluating the possibility of genotoxic activities of compounds found in broccoli, but no conclusion has been made yet.
These risks are more likely when intake is excessive. Take note of everything in your diet as a whole to maintain your overall health.
The Benefits of Broccoli and Nootropic Blends
Broccoli remains one of the most popular vegetables around, even if children across the globe hate it. It has components that promote a healthy mind and body, which has been placed in nootropic supplement blends.
Broccoli has been found to be packed with nutrients that help reduce the risk of developing certain cancers. And this capability has been packed into nootropic supplements along with other nutrients that work together to ensure maximum benefits.
Isothiocyanates are one of those compounds found to be extremely beneficial in fighting off cancer. One of the most popular compounds is sulforaphane, which has been found to impede the growth of cancer cells.
Folate is also a cancer buster, specifically those found in the breast. The manner in which it affects breast cancer is yet to be determined, but it has been found to also give protection against colon, stomach, pancreatic, and cervical cancer.
Other vitamins in the supplements that can be found in broccoli include Vitamins K, C, Potassium, Folate, and Vitamin B.
Vitamin K helps with calcium absorption, which leads to good bone health. It helps you avoid fractures brought about by weak bones that haven’t been strengthened with enough calcium.
Vitamin C provides you with anti-oxidants, which keep reactive oxygen species from damaging your cells. Vitamin C also keeps your skin looking revitalized by preventing the development of wrinkles and preventing aging caused by exposure to the sun and pollution. Aside from keeping oxidative stress at bay, vitamin C also aids in the development of collagen, found in tissues all over the body.
Your daily fiber needs may be supplemented as well, and this can help you ward off certain cancers. Fiber can also help with the regularity of bowel movements. It provides good bulk, which aids in ensuring that everything moves properly.
The electrolyte, potassium, with proper supplementation, improves levels within the body, preventing abnormalities with the signal conduction of your nerves, and most importantly, the contractility of your heart muscles.
Nootropic blends ensure that these nutrients found in broccoli are made available to you in supplement forms that are easy to take and consume in the correct amounts. Supplements help avoid the harmful effects of the cooking process, where, ultimately, most of the good stuff either gets washed off or cooked away. Supplements can minimize or even totally eliminate the unnecessary loss of nutrients.
Essential compounds are also combined with other essential nutrients and vitamins to ensure that you maximize cellular and metabolic health and drive your normal physiologic processes. Nootropic blends provide you with the right amount of energy source and nutrients to maintain and elevate your physical attributes and mental faculties.
Where Can I Buy Nootropic Supplements That Contain Broccoli Extracted Nutrients?
Broccoli extracts are available in vitamin shops and health food stores near you. Primary online stores also offer several brands from which to choose.
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