Health Benefits of Eating Broccoli

By -
Broccoli is a popular cruciferous vegetable with a wide range of health benefits. Increasingly, poor nutrition is becoming identified as the root of many major health issues. Broccoli is packed with antioxidants, vitamins, minerals, and fiber, which means that adding more broccoli consumption into your diet might keep you healthy and feeling great. Here we will look at some of the top health benefits of eating broccoli.



1. Reduces Inflammation

      Inflammation is a cause of concern for many, as it has been linked to a variety of adverse health conditions such as depression (3) and arthritis (4). Several studies have shown the broccoli consumption may be an effective way to combat inflammation One such study, found a significant reduction in the biomarkers associated with inflammation in a group of young healthy adults following broccoli consumption (1). Another study found a compound available in broccoli possesses anti-inflammatory activity (2).

2. Protects Against Cancer

      Multiple studies have shown that increasing your broccoli consumption may decrease your risk of cancer. One such study noted that cruciferous vegetable consumption may reduce the risk of breast cancer (5). While other studies suggest that prostate cancer (6) and gastric cancer (7) risk is reduced by adding vegetables like broccoli to your diet.

3. Supports Brain Function

      Preliminary studies in animals with cognitive defects has shown sulforaphane, a bioavailable compound in broccoli and broccoli sprouts, is beneficial for those exhibiting cognitive decline (8). Another study suggests a neuroprotective factor of consumption of foods such as broccoli (9), but more studies with humans are needed to draw further conclusions on these cognitive health benefits.

4. May Slow the Aging Process

      Common models of the mechanisms behind the aging process show mitochondrial dysfunction and oxidative stress to be the likely culprits (10). Sulforaphane, which is bioavailable in broccoli and broccoli sprouts has been shown to have protective effects against both mitochondrial dysfunction, and oxidative stress, suggesting that it may actually slow the aging process itself (11).

5. Helps Control Blood Sugar Levels

      Antioxidants such as those available in both broccoli and broccoli sprouts are gaining recognition as a new way of improving insulin resistance (12). Broccoli is also rich in fiber which has been shown to improve glycemic control in diabetic patients (13).  

6. Supports Immune System

      Broccoli is a great source of vitamin C. Vitamin C plays a crucial role in the immune system. Deficiency in vitamin C has been linked to impaired immunity, while increased vitamin C has shown correlation with prevention and treating of infections (14).

7. Great Source of Antioxidants

      Cruciferous vegetables such as broccoli contain powerful antioxidants which have been linked to a wide variety of positive health benefits (15). Antioxidants diminish cell damage and have shown to exhibit anti-inflammatory, anti-aging, anti-atherosclerosis and anticancer properties (16).

8. Supports Digestive Health

      Increasingly cutting-edge research has shown having healthy gut bacteria is vital for well-being. One study looked at broccoli supplementation compared to a control group, and found that broccoli lowered the colonic inflammation as well as altered gut bacteria, suggesting that broccoli may improve colon health in humans (17). Another study looked at fiber intake (which broccoli has plenty of), and found that dietary fibers may play a crucial role in the regulation of the digestive system (18).


broccoli-health-infographic

To Use This Infographic On Your Website Copy The Link in The Box:




Ways to Get More Broccoli Into Your System

      As you can see broccoli is an extremely healthy food, and it improves health through a wide variety of different mechanisms. Which means you should definitely be adding regular broccoli consumption into your diet. Here’s a quick and simple delicious vegan-friendly recipe idea for getting more broccoli into your system (you can add meat to make it a full meal if you desire).


Broccoli Tomato Skewer Recipe


Ingredients

2 cups Large Broccoli Florets
1 cup Grape Tomatoes
1 minced Garlic Clove
1 tbsp chopped Parsley or Basil

Instructions

1. Soak your skewers in water for at least 20 minutes. This prevents them from burning during the cooking process.

2. Place broccoli and tomatoes into a small bowl, and then add the garlic and parsley. You may also add pepper if you wish.

3. Lightly coat the vegetables with a small amount of olive cooking oil, and mix well so that all the vegetables are evenly coated.

4. Skewer the vegetables, alternating each time with the broccoli and tomatoes.

Oven Method

400 Degrees Fahrenheit for 20 minutes or until golden and crispy. We recommend a parchment paper lined baking sheet for easy cleanup. 

Grill Method

Use a medium heat for 15 minutes, turning twice. When they are crispy and golden, you will know they are done.

Additional Ideas

Here are a few other tasty broccoli ideas to add more broccoli to your diet:






Comments

Post a Comment

Popular posts from this blog

Can Bamboo Skewers Go In The Oven?

By -
Image
Can Bamboo Skewers Go in the Oven? When your intending to use wooden or bamboo skewers on the grill or in the oven, it's recommended to soak them in water. This will keep your skewers from burning to a crisp. You will at least want to soak them for 30 minutes, this will do a decent job at keeping your skewers intact during the cooking process. If possible though, for best results, you may want to soak your skewers overnight. It can take awhile for the skewers to absorb any water, so overnight will yield the best results. Alternatively, if you want to add some flavor to your kebabs or other foods you intend to grill, you can consider soaking your skewers in juice. This will add a little more flavor over going the traditional water soak method.   If you need to buy skewers in bulk for your barbecue you can check out our store here.
Read more

Shocking Statistics of Super Bowl Sunday Food Consumption

By -
Image
Super Bowl Food Consumed Infographic From the gridiron to the grill, American's eat literal tons of food during Super Bowl Sunday Kick off some calories while reading this article (you're gonna need it!) There ain't no Weight Watchers at any Super Bowl watch parties. With 1/3 of American's tuning in, it comes at no surprise that Super Bowl Sunday is the second leading most fed day in America, right behind Thanksgiving (2). What is surprising is exactly how much food consumption that actually entails.  The biggest game day of the year also hosts the biggest bellies. In only 3 hours, over 100 million American's are expected to eat about 2,400 calories each . This is 400 more calories than a typical day, all consumed in a matter of one football game. That number is just an expected average. However, considering the amount of food we buy in preparation, it suggests that we should actually be eating up to 6,000 on game day  (8)! Too much eating is the leadi...
Read more

How to Properly Clean Out Bamboo Straws

By -
Image
How to Properly Clean Out Bamboo Straws Maintain the sustainability of your bamboo straw with upkeep so that it lasts you years like it is supposed to Steps for how to clean out your bamboo straw In order to sustain the life of your environmentally sustainable bamboo straw, it is recommended that you at least rinse it out after it is used.  Try to refrain from running your bamboo straw through a dishwasher. The machine uses high temperature heat that will diminish the strength of the straw.  Running hot water through it, or shaking it up in a warm, soapy mixture can also do the trick. Here are some simple steps to give it a nice deep -clean. These care instructions, on how to wash the bamboo straw, should be performed about once a month to prevent bacterial build-up.  Step 1. Bring a pot of water to a boil. Make sure pot is large enough to fit the straw into. Step 2. Add in a tablespoon or so of white vinegar to the water. This will help to kill a...
Read more