Our parents were right when they added some green florets into our meals when we were young. But as children, we often have a love-hate relationship with vegetables. We despise its bitter taste and grainy texture. But why did our parents continue to serve us with such a vegetable?
If you haven't guessed it yet, I was talking about broccoli — the vegetable with big, dark green blossom heads grouped in a tree-like form branching out from a sturdy, light green stalk. Most people prefer the florets, but the stalk can be incorporated into the diet because it is rich in nutrients.
Broccoli is a cruciferous vegetable. This member of the cabbage family is commonly served cooked, raw, and chopped instead of juiced, maybe because broccoli's taste can be relatively strong among vegetable juices. Recent studies have also shown an increase in the availability of nutrients in gently-steamed broccoli.
These vegetables should be consumed in at least five servings each week, according to health experts. Broccoli juice helps you increase your cruciferous vegetable intake and helps you meet your daily vitamin and mineral requirements.
This article will introduce you to the vitamins, minerals, and health benefits of this vegetable. Some potential reactions following broccoli intake will also be tackled. We will also present many delicious ways to prepare it.
Table of Contents
Broccoli contains several natural compounds that scientists are still learning about, in addition to all the vitamins and minerals it contains.
Sulforaphane, a sulfur component, is the most important, as it may aid with particular health concerns. These are some of them:
Studies show that sulforaphane may help lower your blood sugar. Similar to metformin, an antidiabetic agent, obese participants in a study showed lower levels of fasting blood glucose and glycated hemoglobin (HbA1c). If you have type 2 diabetes and obesity, you may notice a more significant improvement in blood sugar than other people would.
Cancer and sulforaphane are adequately studied topics in research. Sulforaphane and other natural compounds in broccoli might stop cancer cells from forming in your body. Animal studies have found its protective effect against colon and rectal cancers. It was also found to help kill prostate cancer cells and shrink tumor volume by more than half in mice.
Sulforaphane has been studied for pain relief and return of joint function in patients with osteoarthritis. Because it keeps the cartilage between your joints healthy, sulforaphane can help prevent or slow osteoarthritis.
There are three proposed mechanisms in how broccoli can achieve this. First, it decreases the inflammation in arthritis. Second, it stops the oxidant enzymes that break down the natural lubrication in joints. Third, it replaces the proteins present in the joint spaces with healthier ones. According to research, these participants had broccoli soup once a day, for four days a week for three months.
Schizophrenia is a mental disorder that can result in severe cognitive impairment. High levels of sulforaphane may alter the effect of brain chemicals called glutamate — the neurotransmitter in schizophrenia. However, more human studies are needed.
Carotenoids are natural plant chemicals found in broccoli. They can improve the immune system, and therefore, provide natural protection against infections. They are also antioxidants, like glutathione, which gets rid of the oxidative stress experienced by the body daily.
There is also mounting evidence that carotenoids can protect humans from chronic diseases like cancer, cardiovascular disease, and age-related macular degeneration.
Broccoli Juice Benefits
Helps in Red Blood Cell Production
Broccoli has a lot of iron, which can aid in developing red blood cells and proteins like myoglobin and hemoglobin. These make up the oxygen-carrying capacity of the blood and transport oxygen throughout the body.
Broccoli juice contains 1.33 mg of iron. For adult men and women 51 years and older, the daily iron guideline is 8 milligrams. For women under the age of 50, the daily dose is increased to 18 milligrams. A ¾-cup portion of broccoli juice has 1.33 milligrams of iron, which provides 7.4% and 17% of these daily requirements, respectively.
Good for Brain Function
This vegetable is high in folate, often known as vitamin B9, required for DNA synthesis during pregnancy and adolescence. Folate is necessary for the proper functioning of both the brain and the liver. Folate also helps to improve the immune system and in the production of red blood cells.
Aids in Blood Clotting
Cruciferous vegetables are rich in Vitamin K. Broccoli has a value of 185 mg per 34 cups serving, which is more than 100 times the recommended daily intake for adults. Vitamin K aids in the coagulation of blood and the maintenance of normal bleeding levels, as well as the speedy healing of cuts, bruises, and wounds.
Bone and Teeth Health
Adults require roughly 1,000 mg of calcium every day, which is about three 8-ounce glasses of milk, but what if you're vegan, lactose intolerant, or simply dislike the taste of dairy products? Broccoli juice contains more calcium than milk, making it an advantage. Broccoli's calcium content helps to maintain healthy bones and teeth while also protecting against osteoporosis and arthritis.
Supports Cellular Function
Broccoli juice contains manganese, which aids in the activation of antioxidant enzymes that protect cellular structures from damage caused by harmful byproducts of cellular metabolism. Manganese also aids in the digestion of carbohydrates and proteins, supports bone growth and wound healing.
Broccoli juice contains the carotenoids zeaxanthin and lutein, which help preserve good eyesight, especially night vision. These compounds also protect the eyes from infections, pollution, and too much UV radiation.
Broccoli is generally well-tolerated, and allergic reactions are uncommon. However, there are a few things to consider.
For people with thyroid issues, it is essential to note that broccoli is a goitrogen, which means that large amounts can affect the thyroid gland in people. It can cause hyperthyroidism or a rise in thyroid hormones. The good news is that these effects can be lessened by cooking this vegetable at high heat.
Broccoli is a high-fiber meal that is safe and beneficial for most of us. However, certain persons with inflammatory bowel disease (IBD), Crohn's disease, or ulcerative colitis may experience bloating and gas due to these high-fiber meals.
Individuals on the blood thinner warfarin should seek medical advice before increasing their broccoli intake, as this vegetable's high vitamin K content may interfere with the medicine. It can also cause an additive effect and promote more bleeding.
Broccoli Juice Recipes
Broccoli is one of ten foods that can help detoxify your body without requiring you to fast. Its juice can be drunk regularly and the process is called "the broccoli cleanse."
If you want to get the right nutrients, antioxidants, minerals, and vitamins for good health, then broccoli is best absorbed in juice form, making juicing the most effective method to obtain the most benefits.
Also, don't forget to include the stalks, as they contain the most fiber, while the leaves provide the most antioxidants, vitamins E and K, and calcium.
Look for fresh broccoli with dark green or purple florets rather than yellow ones at the grocery or farmer's market. Wash broccoli only when you're ready to use it. It will keep for a week in a plastic bag in your fridge, if not washed.
You are now ready to prepare the broccoli juice!
You might need to mix broccoli with other fruits or vegetables, such as carrots, apples, or pears, to make your juice more palatable. This recipe provides you with extra vitamin A, vitamin K, and potassium.
What you will need:
- pinch of salt (to blanch broccoli)
- ½ cup broccoli
- ½ carrot
- 1 tomato
- ½ apple
- 1 banana
- ¾ cup milk
- 11/2 tbsp. agave syrup
Wash and cut broccoli. Fill a pot with water. Add a pinch of salt and bring to a boil. Place broccoli into the boiling water and blanch it for about 3 minutes. Set broccoli aside until cool.
Wash carrot, apple, and tomato, and cut them into pieces.
Peel, cut, and mix banana with milk.
Press in the following order - broccoli, carrot, apple, tomato, and banana mixture.
Add agave syrup to freshly squeezed juice. Stir well and serve.
Juicing fresh ginger or herbs, such as basil or mint, along with your broccoli will also boost the juice's flavor.
Alternatively, you can add a serving of fresh broccoli juice to a fruit smoothie, a perfect breakfast drink to start the day.
- ¼ cup water
- 1 cup kale leaves
- 1 cup spinach leaves
- ½ banana
- 1 cup frozen pineapple (or chopped fresh)
- ½ cup plain greek yogurt
- 2 teaspoons honey
In a blender, combine all ingredients: water, kale, spinach, pineapple, banana, Greek yogurt, and honey.
Serve after blending until smooth and creamy.
If you are also up for some juice cleansing, the apple, lemon, and broccoli juice is just right for you.
- 4 large granny smith apples — unpeeled, cored, and chopped
- 1 cup (85g) broccoli florets
- 1 lemon, skin and rind removed
Place a jug under the nozzle of the juice extractor. Apple, broccoli, and lemon juice To blend, stir everything together. Pour into glasses that have been cooled. Serve.
Go Green With Broccoli to Believe It!
Broccoli juice is a simple way to incorporate more of this nutritious vegetable into your diet. When broccoli is in liquid form, it may be easier to swallow larger servings than solids. As a result, juicing broccoli allows people to consume more health-promoting elements. Juicing allows us to take advantage of more vitamins, minerals, and fiber while enjoying a better taste.
It is one that you must try!