Dry broccoli is available in powder and dehydrated florets form nowadays in supermarkets and has become quite a hit with people especially amongst the health conscious eaters. As it is easy to consume and can be added to your smoothies, juices, soups, stews, salad dressings, in breads, muffins, omelets, etc. Dry broccoli health benefits are plenty as it is a rich source of minerals like calcium, potassium, chromium, folate, and vitamins like A, K, and C. It is also very rich in fiber and antioxidants like sulforaphane which is an anti-cancer agent.
Broccoli (Brassica oleracea) is a cruciferous vegetable, and is the fifth most popular vegetable. It was first cultivated 2000 years ago in ancient Rome. The vegetable has edible florets and stalks. The fresh broccoli flower heads/ florets are dark green in color and stalks are light green in color. If not consumed, florets become yellowish and deep algae green.
Before discussing dry broccoli health benefits, let’s study the nutritional value of broccoli:
|Broccoli Nutritional Value Per 100 gm|
|Calories 34 Kcal/100 gm|
|Fat 0.37 gm|
|Carbs 6.64 gm|
|Protein 2.8 gm|
|Dietary fiber 2.6 gm|
|Vitamin A 623 IU|
|Vitamin K 101.6 mcg|
|Vitamin C 89.2 mg|
|Potassium 293 mg|
|Calcium 47 mg|
Types Of Broccoli
- Calabrese Broccoli
- Sprouting Broccoli
- Purple Cauliflower
- Gai-Ian/ Chinese Broccoli
Dry Broccoli Health Benefits
1. Helps in Bone Strengthening
Fresh or dry broccoli health benefits are incomplete without mentioning the role of broccoli in bone health and strengthening. As broccoli are a rich source of calcium thus it plays a crucial role in bone health. It reduces the risk of oesteoporsis especially in women suffering in their menopausal time. In Osteoporosis the tendency of fractures is increased as bones are weak and brittle. Calcium and vitamin K in broccoli helps in strengthening the bones thus decreasing bone fractures.
2. Promotes Liver health
Broccoli can reduce the risk of fatty liver and liver cancer due to its tendency to lower down the levels of Hepatic Triglycerides HTGs. HTGs can damage the liver cells. Cruciferous vegetables contain isothiocyanates which decrease risk of inflammation and affect liver enzymes too.
3. Decreases Risk of Cancer Growth
It is very effective in treating cancer because of the presence of a compound called Sulforaphane which is a potent anticancer compound. Along with that, the cruciferous vegetables containing Indole-3-carbinol also fight against cancer development. Broccoli contains both, especially sulforaphane in high levels.
It has proved beneficial in cases of certain cancers like:
- Gastric and/or stomach
4. Helps In Weight Loss
If you are planning to lose weight or already going through the process. Then your dietician must have added broccoli as one of the main ingredients to the list of food items which will help in losing weight. The reason for that is broccoli is low in calories, fat, and rich in fiber. Due to which it becomes an apt choice to have it in your diet for weight loss. Along with that broccoli is rich in vitamin C which helps in synthesis of Carnitine, a compound that mobilizes fat from fat stores. Also, calcium in broccoli binds with dietary fat in the intestine and thus decreases the absorption of fat in the body.
5. Controls Blood Sugar
As we know that broccoli is rich in fiber thus helps in controlling cholesterol levels in the bloodstream. It also helps in regulating insulin release in the bloodstream. This helps in maintaining blood sugar levels as well as cholesterol level in blood. Maintaining blood sugar and cholesterol is essential for a healthy heart. Not only that it helps in regulating blood pressure also. Broccoli’s health benefits also include reduced levels of LDL/ bad cholesterol and an increase in HDL/ good cholesterol.
6. Improves Skin Health
Dry Broccoli health benefits include promotion of healthy skin, which happens due to the presence of vitamins and antioxidants in broccoli in ample amounts. Vitamin C is found in abundance which is important for collagen production that keeps skin firm and supple. The antioxidants fight free radicals preventing wrinkles, pigmentation and other signs of aging.
7. Aids Eye Functioning
Eating green vegetables rich in vitamin A promotes eyesight and overall eye health. Broccoli is one such vegetable that contains vitamin A (Carotenoids – like lutein, zeaxanthin, and beta-carotene). All these help in night vision improvement and prevention of any inflammatory condition too.
Suggested Read – Top 10 Amazing Red Bell Pepper Benefits
8. Aids Digestion
As discussed broccoli is rich in dietary fiber and antioxidants. Eating fiber rich food like broccoli helps in regular bowel movements and antioxidants help in maintaining the healthy bacteria of the gut. Thus it improves digestion as well as overall gut health. It has proved to be helpful in cases of constipation, Irritable Bowel Syndrome (IBS), gastritis, etc.
Despite all the benefits of cruciferous vegetables like broccoli, cabbage, cauliflower, etc they are not advised for patients suffering from thyroid disease as they are known as goitrans. Broccoli should be consumed under physicians instructions if you are consuming blood thinners as broccoli is rich in vitamin K which promotes blood clotting. In some people, broccoli can cause allergic reactions like urticaria, skin rashes, etc.
So, enjoy this super vegetable throughout the season in dry, frozen, boiled or fresh form to enjoy the health benefits, as it is rich in vitamins, minerals, antioxidants, etc. which is beneficial for skin, bones, liver, heart, eyes and other systems and organs of the human body.