Broccoli Benefits, Uses and Side Effects

Broccoli is rich in dietary fibres. The high fibre content present in broccoli makes it an excellent choice for maintaining the digestive function of the body. Studies have found that a bioactive compound, kaempferol present in broccoli, keeps the lining of the stomach intact and maintains the levels of healthy bacteria in the intestines.

The healthy gut bacteria aid in the process of digestion, and thus, including broccoli in the diet can help prevent digestive disorders such as constipation and irritating bowel syndrome (IBS). Additionally, the regulation of digestive metabolism by broccoli can also prove to be effective for weight loss programmes. 

(Read more: Weight loss diet chart)

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Including broccoli in the diet can have great health benefits for the liver. Non-alcoholic fatty liver diseases (NAFLD) that include liver cirrhosis and liver cancer are on a rise. Liver cancer is regarded as the fifth most common type of cancer in the current scenario, as per reports and statistics. Liver cancer is relatively preventable because the risk factors associated with it are mainly related to diet and lifestyle.

Studies have found that broccoli helps in regulating metabolism in the liver and inhibit the development of NAFLD. Researchers suggest that broccoli helps in reducing triglycerides in the liver which further reduces the risks associated with NAFLD. The mechanism by which broccoli helps in achieving optimum liver function, however, is not yet fully explored.

Broccoli has high levels of antioxidants, which have beneficial effects on the health. Antioxidants are compounds that help in the prevention and cause a delay in cellular damage caused due to oxidative stress.

Studies have found that broccoli contains a large variety of phenolic compounds is responsible for its antioxidising capacity. Thus, broccoli has protective actions on your body and is a much-needed inclusion in the diet so as to maintain a healthier lifestyle.

(Read more: Antioxidant foods)

The inclusion of broccoli in the diet can help in reducing inflammation in the case of diseases such as arthritis and osteoarthritis. According to a recent study, the bioactive compound, sulforaphane, found in broccoli is effective against inflammation caused by such diseases. The compound is believed to inhibit the enzymes that cause the destruction of joints in arthritis. Further studies are, however, required to support these findings

Studies have found that broccoli consumption can reduce the risk of onset of diseases such as Alzheimer’s. Broccoli has been found to be neuroprotective (protects brain) in function. The common factor of neurodegenerative diseases is oxidative stress. Broccoli is rich in antioxidants and can reduce the level of oxidative stress significantly.

A study conducted in 2015 found that consumption of raw broccoli juice can prevent Alzheimer’s by the activation a particular signalling pathway called Nrf2 that tends to shut down with age. Further studies are, however, required to understand the exact mechanism of action.

Vitamin C is present in broccoli in very high amounts and is required for maintaining a healthy skin. Deficiency of this vitamin can cause dry skin conditions and diseases like scurvy. Consumption of broccoli can thus, keep such diseases at bay.

The antioxidative properties of the compounds present in broccoli help delay the process of skin ageing, avoiding premature age spots and wrinkles. It also gives a radiant glow to your skin. Broccoli has also been found to minimize the effect of ultraviolet radiation on the skin. The phytonutrient, glucoraphanin present in ample amounts in broccoli is suggested to reverse the effects of UV exposure on the skin.

Additionally, broccoli is rich in Vitamin A. Vitamin A and C together are required for the production of sebum that moisturizes the hair follicles naturally. They also strengthen hair roots and prevent hair loss and breakage. So, if you are looking for lustrous and thick locks, make sure to include broccoli in your diet.

Broccoli is a rich source of Vitamin A and its consumption can be beneficial for the eyes. Vitamin A is required for the development of the rods and cone cells of the eyes that is essential for a proper vision. Additionally, deficiency of Vitamin A can lead to dry eyes and diseases like xerophthalmia. High amounts of this vitamin in broccoli can help prevent such diseases.

Studies have found that broccoli intake can also reduce the risks associated with age-related eye conditions such as cataracts and macular degeneration. Nutritionists recommend the inclusion of broccoli in the children’ diet beginning at a very young age for healthier eyes.

One of the major causes of the development of diabetes is oxidative stress. Consumption of broccoli has been found to lower diabetes levels and the reason is ascertained to be lying in the antioxidative and hypoglycemic (blood sugar lowering) properties of the vegetable.

A number of clinical trials on patients with type 2 diabetes have found that inclusion of broccoli in the diet can lower diabetes by acting to improve insulin resistance and by lowering the levels of oxidative stress. The exact mechanism of action of broccoli in lowering blood sugar levels, however, remains to be investigated and requires further research.

Intake of broccoli has been found to be effective in reducing low-density lipoproteins (LDL), also known as bad cholesterol. Reports from randomized clinical trials involving patients with high cholesterol indicated that regular consumption of broccoli over the period of study led to a significant reduction of LDL levels in patients. The main bioactive compound involved in the reduction of cholesterol levels was glucoraphanin, found abundantly in broccoli.

(Read more: High cholesterol symptoms)

Experimental studies are suggestive of the fact that a diet rich in broccoli can reduce the risk of cancer. In a clinical trial conducted between January 2011 and February 2012, it was found that a diet rich in broccoli and other vegetables belonging to the same family can reduce the risk of cancer. Intake of broccoli can help in restoring the metabolism of the body that generally tends to become dysfunctional due to oxidative stress.

Studies are suggestive of the fact that the protective action of broccoli is mediated by the action of glucosinolates. However, further research is required in support of this hypothesis. Additionally, the bioactive compound kaempferol found in broccoli is also found to have anti-cancerous properties.