This is due to its sulforaphane content. Also, one review found that people who consume a high fiber diet are less likely to have type 2 diabetes than those who eat little fiber.
Fiber may also help reduce blood sugar levels in people with diabetes. Which foods are good for people with diabetes? Get some tips here.
The fiber, potassium , and antioxidants in broccoli may help prevent CVD. A population study demonstrated that older women whose diets were rich in cruciferous vegetables had a lower risk of atherosclerosis. This is a condition affecting the arteries that can result in a heart attack or stroke. This benefit may be due to the antioxidant content of cruciferous vegetables, and particularly sulforaphane.
This relaxes the blood vessels and lowers the risk of high blood pressure , which can lead to atherosclerosis and other cardiovascular problems.
One review found that people who eat the most fiber have a lower risk of CVD and lower levels of blood lipids fat than those who consume little fiber. Which foods can help prevent high blood pressure?
The table below lists the amount of each nutrient in one cup of broccoli, weighing around 76 g , according to the USDA.
It also shows how much an adult needs of each nutrient, according to the — Dietary Guidelines for Americans. Needs vary according to sex and age. Broccoli also contains various B vitamins, zinc, copper , selenium , and a range of antioxidants. Learn about some other antioxidant-rich foods here. When buying broccoli, people should try to choose pieces that are tight and firm to the touch and dark green in color.
Avoid pieces that are limp, turning yellow, or wilting. Fresh, young broccoli should not taste fibrous, woody, or sulfurous. Broccoli can become woody or fibrous if a person stores it at room temperature or for a long time. Store broccoli unwashed in loose or perforated bags in the crisper drawer of the refrigerator. People should only wash broccoli right before eating it, as wet broccoli can develop mold and become limp.
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Scientists reporting in the June 14, issue of the journal Science Translational Medicine, found that a compound called sulforaphane in broccoli and other cruciferous veggies like cabbage and Brussel sprouts could turn down the activity, or expression, of 50 genes associated with symptoms related to type 2 diabetes. The scientists gave the compound in the form of a broccoli sprout extract to 97 individuals with type 2 diabetes over the course of 12 weeks.
Though non-obese participants didn't see any effect, the obese individuals saw their fasting blood glucose levels go down a significant 10 percent compared with a control group.
The dose, however, is times what is found naturally in broccoli, the researchers reported. The same compound was also found to improve symptoms related to autism ; those who took the extract containing sulforaphane showed improvements in verbal communication and social interactions, researchers reported Oct. Probably the most publicized health benefit of broccoli is its possible ability to help prevent cancer.
The American Cancer Society notes broccoli's isothiocyanates, including sulforaphane and indolecarbinol. These chemicals boost detoxifying enzymes and act as antioxidants, reducing oxidative stress.
They also may affect estrogen levels, which may help reduce breast cancer risk. According to Jarzabkowski, broccoli can help lower cholesterol because the soluble fiber in the vegetable binds with the cholesterol in the blood.
This binding makes the cholesterol easier to excrete, and consequently lessens cholesterol levels in the body. Phytocheimcals glucoraphanin, gluconasturtiin and glucobrassicin compose a terrific trio in broccoli. Together, they aid all steps of the body's detoxification process, from activation to neutralization and elimination of contaminants.
A study published in the journal Proceedings of the National Academy of Sciences of the United States of America found that the sprouts of broccoli may be especially potent in this regard. In addition to reducing cholesterol, broccoli can aid in heart health by helping to keep blood vessels strong. Health Topics. Health Tools. Reviewed: July 12, Medically Reviewed.
Helps Fight Cancer Cancer occurs when malignant cells develop and spread throughout the body. Strengthens Your Bones Vitamin K helps your body absorb calcium, and a deficiency increases the risk of bone fractures. Improves Immunity Ever wonder how some people can go through cold and flu season without a sneeze? Helps With Weight Loss Broccoli is also an excellent food for weight loss.
How much protein is in broccoli? Is broccoli a low-carb and low-fat food? There are only 6 g of carbohydrates and 0. How many calories are in broccoli? Where is broccoli grown? How is broccoli grown? Is organic broccoli better than nonorganic broccoli? Can you eat the stems of broccoli? Editorial Sources and Fact-Checking. Broccoli Production. PennState Extension. Health Benefits of Broccoli. Dairy Council of California. Basic Report: , Broccoli, Raw. Department of Agriculture Agricultural Research Service.
April Cancer, Epidemiology, Biomarkers, and Prevention. September Chronic Inflammation. National Cancer Institute. April 29, Vitamin K and Bone Health. The Proceedings of the Nutrition Society.
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