Fiber is one of the most valuable and versatile nutrients around. According to the Mayo Clinic, it helps to normalize bowel movements, lower cholesterol levels, control blood sugar, maintain bowel health and aid in achieving a healthy weight. One of the most interesting effects of fiber is that it slows down digestion, which helps you feel full long after you eat. This can be a great benefit for people who want to cut calories and lose weight—or for anyone looking for an afternoon snack to hold them over until dinner.
When you think of foods high in vitamin C, you probably think of oranges and bananas. But though both are indeed high in vitamin C, they don't hold a candle to the amount found in broccoli. A single serving of broccoli contains a remarkable percent of the recommended daily value! Consuming vitamin C on a regular basis might have a beneficial effect on recovery from demanding exercise. A two-week study found that participants who consumed mg of vitamin C daily a single serving of broccoli contains about mg experienced improved muscle function and decreased muscle soreness following exercise.
The vitamin C in broccoli is important for growing and repairing tissue all over the body. This can lead to reduced inflammation and an overall health-protective effect. Broccoli has high levels of glucoraphanin, a compound that is converted into a potent antioxidant called sulforaphane during digestion 6.
Test-tube and animal studies indicate that sulforaphane may offer multiple health benefits, including reduced blood sugar, cholesterol levels, oxidative stress and chronic disease development.
However, more research is needed to understand its role in humans 7. Broccoli also contains measurable amounts of the antioxidants lutein and zeaxanthin , which may prevent oxidative stress and cellular damage in your eyes 8. Kaempferol, a flavonoid in broccoli, demonstrates strong anti-inflammatory capacity in both animal and test-tube studies 9 , A small human study in tobacco smokers also revealed that eating broccoli led to a significant reduction in markers of inflammation While these results are promising, more research is needed to better understand how broccoli consumption affects inflammation in humans.
Cruciferous vegetables, such as broccoli, contain various bioactive compounds that may reduce cell damage caused by certain chronic diseases Multiple small studies have shown that eating cruciferous vegetables may protect against certain types of cancer, namely:.
Ultimately, more human research is needed to determine the relationship between cruciferous vegetables and cancer prevention. Eating broccoli may support better blood sugar control in people with diabetes. One human study showed significantly decreased insulin resistance in people with type 2 diabetes who consumed broccoli sprouts daily for one month Interestingly, an animal study revealed decreased blood sugar in addition to reduced pancreatic cell damage in diabetic rats fed broccoli extract Broccoli is also a good source of fiber.
Some research indicates that higher intake of dietary fiber is associated with lower blood sugar and improved diabetic control 21 , Broccoli may play a role in improving these markers. Some research also supports the notion that specific antioxidants in broccoli may reduce your overall risk of heart attack 7. A study in mice fed broccoli sprouts revealed a potentially protective effect against cell death and oxidative stress in heart tissue following a cardiac arrest Additionally, higher intake of fiber-rich foods like broccoli is associated with a reduced risk of heart disease Broccoli is rich in fiber and antioxidants — both of which may support healthy bowel function and digestive health.
Bowel regularity and a strong community of healthy bacteria within your colon are two vital components to digestive health. Eating fiber- and antioxidant-rich foods like broccoli may play a role in maintaining healthy gut function 26 , 27 , A study in mice on a broccoli diet found reduced levels of inflammation in the colon, as well as favorable changes in gut bacteria A recent human study indicated that people who ate broccoli were able to defecate more easily than individuals in the control group Though these results are promising, more human research is needed to better understand how broccoli affects digestive health.
Some of the nutrients and bioactive compounds in broccoli may slow mental decline and support healthy brain and nervous tissue function. A study in older adults revealed that one serving per day of dark green vegetables, such as broccoli, may help resist mental decline associated with aging Additionally, an animal study showed that mice treated with kaempferol — a compound in broccoli — had lowered incidence of brain injury and reduced inflammation of neural tissue following a stroke-like event Sulforaphane is another potent bioactive compound present in broccoli with the potential to support brain function after an event of reduced oxygenation to the brain.
In some studies, mice treated with sulforaphane showed significant brain tissue recovery and reduced neural inflammation following brain injury or toxic exposure 33 , 34 , Most current research evaluating the effect of bioactive compounds found in broccoli on brain health are restricted to animal studies. New sublineage of coronavirus, AY. Weight loss story: "I started my mornings with a special fat burning kadha and lost 13 kilos in 52 days".
Refrain from posting comments that are obscene, defamatory or inflammatory, and do not indulge in personal attacks, name calling or inciting hatred against any community. Help us delete comments that do not follow these guidelines by marking them offensive. Let's work together to keep the conversation civil. A weekly guide to the biggest developments in health, medicine and wellbeing delivered to your inbox. Thank you for subscribing! Your subscription is confirmed for news related to biggest developments in health, medicine and wellbeing.
Now playing. Reminder Successfully Set! Next Story: Different ways to use the amazing basil leaves. Select a City Close. Your current city: Mumbai Mumbai search close. All Bombay Times print stories are available on. We serve personalized stories based on the selected city OK. Go to TOI. The Times of India. Study suggests people are getting less creative. Here are the possible reasons! Never say these things to a Virgo.
Weekly career horoscope: 15th to 21st November, Relationship tips to take from Rajkummar Rao, Patralekhaa's love story. Broccoli is also packed with phytochemicals and antioxidants.
Phytochemicals are chemicals in plants that are responsible for color, smell and flavor. Research shows that they have numerous healthful benefits, according to the American Institute for Cancer Research. Phytochemicals in broccoli are good for the immune system. They include glucobrassicin; carotenoids, such as zeaxanthin and beta-carotene; and kaempferol, a flavonoid.
Antioxidants are chemicals produced by the body or found in fruits, vegetables and grains. Free radicals are unstable molecules made during metabolism. The damage they can cause may lead to cancer, according to the National Cancer Institute. Broccoli is a good source of lutein, a compound antioxidant, and sulforaphane, which is a very potent antioxidant," Jarzabkowski said.
Broccoli also contains additional nutrients, including some magnesium, phosphorus, a little zinc and iron. Here are the nutrition facts for broccoli, according to the U.
For obese individuals with type 2 diabetes, broccoli extract may be what the doctor ordered. 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.
0コメント