Broccoli basically belongs to the family of green leafy vegetables like cabbage, spinach and Brussels sprouts whose stalks and large flower heads are edible. The plant grows up to a height of around 1 ½ to 2 ½ feet and somewhat resembles a cauliflower. The large flower heads are arranged in a tree like manner on branches sprouting from a thick stalk and are generally green in color, often with a purple tinge. This plant is native to the Mediterranean. Its name broccoli has been derived from the Italian word Brocco and the Latin word braccium meaning arm, branch or shoot. It is related to the vegetables like cabbage, kale, cauliflower and Brussels sprouts. It can be eaten raw or cooked but the raw ones have a higher content of vitamins and nutrients. The flower and stalks are edible whereas the leaves, being bitter in taste, are discarded. Here are broccoli nutrition for health, broccoli benefits
Health benefits of Broccoli
Great source of fiber
It contains both soluble and insoluble fiber that prevents constipation and maintains blood sugar. A cup of it contains the essential amount of protein need for a healthy diet.
It can provide eye health as it contains vitamin A which helps the retina to absorb light and provide proper vision.
Regulates blood pressure
It is rich in fiber, magnesium, calcium, potassium and omega 3 fatty acids which reduces the blood cholesterol level. In addition to this, it allows the blood to flow through the blood vessels in a proper manner that reduces blood pressure.
Broccoli benefits for bones broccoli is a good source of calcium and can provide calcium that is needed for a person more than dairy products can. Broccoli benefits to help in preventing osteoporosis. Osteoporosis is very common in women during pregnancy or after pregnancy due to lack of calcium.
Broccoli benefits to Prevents Anaemia
Anaemia, caused by the lack of iron, is one of the common causes of hair loss. Broccoli contains iron and folic acid that help in preventing anaemia.
Broccoli for a healthy heart
It contains fibres, fatty acids and vitamins that regulate the blood pressure in the body and reduces bad cholesterol. Broccoli benefits to protect the blood vessels from damages and regulate blood pressure that can prevent heart attack and stroke.
Healthy nervous system
Potassium is essential to maintain a healthy nervous system. There is high amount of potassium in broccoli benefits to the nervous system and also helps proper functioning of brain.
Highly nutritious food
Broccoli is a good source of nutrients like fiber, vitamin c, vitamin a, beta carotene etc. Broccoli is also rich in minerals and contains potassium, magnesium, manganese which are necessary for a healthy body.
Broccoli contains glucoraphanin that can regenerate the skin when the skin is prone to sun damage. It also contains beta carotene, vitamin E, vitamin B complex that helps the skin by giving it a glow and keeping the skin young. [Health benefits of apple]
Skin benefits of Broccoli
Protection from Skin Cancer
Repeated sunburns increase the risk of skin cancer. Sulforaphane in broccoli provides protection against UV radiation by controlling the redness medically known as erythema and Broccoli benefits to reduce the risk of skin cancer.
Improves Skin Immune System
Vitamin C, beta-carotene and other vitamins and minerals such as selenium, copper, zinc, and phosphorus present in dark green vegetables like broccoli can greatly improve your skin immune system, thus broccoli benefits in protecting from various skin infections. Vitamins A and K, omega-3 fatty acids, amino acids and folate, on the other hand, add glamour and shine to your skin.
Broccoli is more effective than sunscreen in protecting your skin from UV radiation. This is due to the fact that sunscreen absorbs UV radiation and prevents it from penetrating the skin whereas broccoli extract when applied topically gets directly absorbed into the cells of the skin by producing a matrix of protective enzymes that defend against damage from UV exposure.
Maintains Skin Health
It is rich in antioxidants such as vitamins C and E. Vitamin C stimulates collagen production, thus keeping your skin healthy whereas vitamin A protects your skin cell membranes and prevents ultraviolet radiation damage.
Promotes Skin Regeneration and Repair
It contains a substance called glucoraphanin which gets converted into sulforaphane resulting in healthy skin and repairing of skin damage. So eating it renews your skin more quickly and gives your complexion a beautiful natural glow.
As vitamin C has antioxidant properties that fight the free radicals, thus preventing them from causing damage to the skin. Free radicals are responsible for causing skin problems and accelerating skin ageing. By eliminating free radicals, vitamin C prevents skin ageing, thereby reducing the appearance of fine lines, wrinkles and pigmentation. Eating broccoli is beneficial as it contains beta carotene, vitamin E and vitamin B complex that impart natural glow and keep your skin young. [Skin benefits of carrot]
Hair benefits of Broccoli
Promotes Hair Growth
It contains vitamin A, vitamin C and calcium which promote hair growth. Vitamins A and C stimulate the production of sebum, an oil based secretion that acts as a natural moisturizer and conditioner for scalp and hair whereas calcium strengthens the hair follicles.
Combats Hair Loss
The antioxidants in broccoli seed oil, particularly vitamin C prevent hair loss by eliminating the free radicals, thus contributing to healthier and thicker hair. B vitamins such as vitamin B6 help in reducing stress, a factor that can contribute to hair loss.
Strengthens the Hair Follicles
Broccoli seed oil extracted from the seeds of broccoli is particularly beneficial for hair and skin. This natural oil is packed with hair-nourishing vitamins like vitamin C and vitamin B6 that make your hair strong and silky smooth, while eliminating hair frizz.
Broccoli seed oil contains a unique fatty acid composition that is similar to silicone found in shampoos which is responsible for imparting shine to your hair. This omega-9 fatty acid gives your hair a smooth natural sheen without leaving residue of harmful detergents or chemicals in your hair follicles.
Ways to have Broccoli in diet (broccoli recipes)
Broccoli and cheese parantha
1/2 cup whole wheat flour (gehun ka atta)
1 tbsp ghee
salt to taste
To Be Mixed Into A Stuffing
3/4 cup grated and blanched broccoli
2 tbsp chopped coriander (dhania)
1/4 cup grated mozzarella cheese
salt to taste
1 1/2 tsp finely chopped green chillies
whole wheat flour (gehun ka atta) for rolling
ghee for greasing and cooking
For the dough
- Combine all the ingredients in a deep bowl and knead into a semi-soft dough using enough water.
- Cover it with a lid and keep aside for 15 minutes.
How to proceed
- Divide the stuffing into 3 equal portions and keep aside.
- Divide the dough into 3 equal portions.
- Roll out each portion of the dough into a 175 mm. (7″) diameter thin circle using a little whole wheat flour for rolling.
- Place 1 portion of the stuffing on one half of the rolled circle and fold it over to make a semi-circle. Press it lightly to seal the edges.
- Heat a non-stick tava (griddle) and grease it lightly using little ghee. Cook the paratha, using a little ghee, till golden brown spots appear on both the sides.
- Repeat steps 3 to 5 to make 2 more parathas.
1 small sized potato.
2 spring onion greens.
1 big sized white onion.
1 tbsp olive oil.
salt to taste.
4 green chillies.
- Take a pressure cooker. Add olive oil and heat it.
- Add chopped long string white onion.
- Stir for 1 minute and add broccoli ,chopped tomato , potato and green spring onion add green chillies and salt to taste.
- Add 2 glass of water.
- Give two whistles to pressure cooker and after 10 minutes open the cooker
- Liquify boiled vegetables with the hand grinder or you can mix it in grinder.
- And then put it in a drainer to have a smooth consistency.
- And the soup is ready. You can have consistency of soup as u like adding water.
1 large broccoli
1 large red potato.
1 cup masoor (whole red lentil).
1 tbsp coriander (dhania) powder.
chilli powder to taste.
2 tbsp vegetable oil.
1/2 tbsp butter.
1/2 tbsp mustard seeds ( rai / sarson).
3 curry leaves (kadi patta).
- Soak the lentils in water and blend it into a smooth paste.
- Add some salt into the paste.
- Now take a pot and put some oil in it.
- Put the paste and spread it with spatula.
- Fry it till its brown on both side and now remove it.
- In the same pot put the remaining oil and the butter.
- Add the mustard seed and curry leaves in it.
- When it starts crackling put the broccoli and the potato.
- Fry for 1 min and then add all the spices.
- Add a little bit of water and cover it.
- Now after 4 min when the vegetables are cooked properly add the lentils by scrumbling them with your fingers.
- Serve hot.