Broccoli for Weight Loss – Here’s How It Can Help
January 8, 2023
January 8, 2023
Maintaining an optimal weight for good health is essential, and many of us have likely attempted to do so! An active lifestyle and a nutritious diet are significant components of weight loss, and adding certain foods to your diet can aid in achieving your goal more quickly.
For example, broccoli is an excellent vegetable that can help you reduce your weight.
Belonging to the cruciferous vegetable family, broccoli has many nutritional benefits and can even aid in weight loss. Other members of this family include bok choy, cabbage, and cauliflower.
Broccoli contains a lot of antioxidants which help to strengthen the immune system. Additionally, it can help to protect against several ailments and support intestinal health, making it an essential part of a healthy lifestyle.
Broccoli is a highly nutritious vegetable, low in carbs and has many essential vitamins, minerals, electrolytes and phytonutrients.
As per USDA, the primary nutrients per 100 gm of raw broccoli are:
Eating raw broccoli is highly recommended by health coaches because of its high nutritional value.
It is rich in antioxidants that can protect against free radicals and contains plenty of dietary fibre, protein, and vitamins A, C, and E, all of which are essential components of a healthy diet.
Research shows that compounds in broccoli, such as ethanol and chloroform, have been found to have anti-obesity effects, which can help individuals lose weight. Therefore, consuming broccoli regularly may be a helpful tool in achieving a healthy weight.
Broccoli’s nutritional value meets all the requirements for weight reduction.
Broccoli is an excellent option for weight loss owing to the benefits of low-calorie, low-fat high fibre. Despite the numerous benefits of broccoli, there are some potential drawbacks to be aware of. Large quantities of the vegetable can interfere with the functioning of the thyroid gland, leading to changes in hormone levels and the associated symptoms, such as weight gain, hair loss, fatigue, and mood swings. Furthermore, it can lead to digestive issues like constipation, gastrointestinal discomfort, and bloating, as well as issues with bowel movements.
You can enjoy the nutritional benefits of broccoli by eating it both cooked and raw. Stems and florets are both edible, and one can prepare them in various ways, such as boiling, microwaving, stir-frying, and steaming.
However, cooking methods can affect the nutritional makeup of the vegetable, decreasing the levels of vitamin C, soluble protein, and sugar.
A study suggests that steaming may be the best cooking method to preserve the most nutritional value. Below are a few easy recipes to tickle your tastebuds and maintain good health.
Here are a few advantages that broccoli offers. You may utilise it by including it in your diet. To begin your healthy journey right away, get in touch with one of our coaches at HealthifyMe.
Cruciferous vegetables, including broccoli, enhance blood flow and strengthen your heart. According to research, eating broccoli often helps to relax your blood vessels, which helps in lowering your blood pressure.
Broccoli’s lutein and zeaxanthin contribute to improved eyesight. As a result, you can avoid retinal degeneration brought on by ageing.
Since broccoli contains a lot of antioxidants, it helps prevent cell damage and hence may prevent cancer. Consequently, it aids in stopping the development of cancerous cells.
The antioxidant properties of sulforaphane, a compound found in broccoli, aid in decreasing inflammation in the body.
Broccoli is a rich source of soluble fibre. So it helps remove cholesterol from the body. It is because the fibre in broccoli aids in the digestion of bile acids by binding with them. So it makes eliminating cholesterol from our bodies simple.
Broccoli has a high insoluble fibre content and requires more time to digest. The best time to consume broccoli is around breakfast or lunch so that your body has time to absorb it. You should eat it often as it is a green vegetable with various nutritious benefits. One can eat broccoli 2-3 times a week to lose weight. You can aim at consuming 400 grams of broccoli in a week.
Adding broccoli to your diet is an excellent way to support your health goals. This superfood contains essential nutrients, minerals, vitamins, fibre, and antioxidants that have many positive health benefits.
Low in calories, broccoli is one of the few vegetables with immense medicinal potential. While more photochemical analysis is still needed to understand it better, it is clear that this nutritious vegetable can help you reach your health objectives. Remember, though, that no one food can guarantee good health. A balanced diet is a key to success.
1. Scott O, Galicia-Connolly E, Adams D, Surette S, Vohra S, Yager JY. The safety of cruciferous plants in humans: a systematic review. J Biomed Biotechnol. 2012;2012:503241. DOI: 10.1155/2012/503241. Epub 2012 Feb 22. PMID: 22500092; PMCID: PMC3303573.
2. Mali PY, Bigoniya P, Panchal SS, Muchhandi IS. Anti-obesity activity of chloroform-methanol extract of Premna Integrifolia in mice fed with cafeteria diet. J Pharm Bioallied Sci. 2013 Jul;5(3):229-36. DOI: 10.4103/0975-7406.116825. PMID: 24082700; PMCID: PMC3778593.
3. The U S Department of Agriculture | Nutritional Data
4. Yuan GF, Sun B, Yuan J, Wang QM. Effects of different cooking methods on health-promoting compounds of broccoli. J Zhejiang Univ Sci B. 2009 Aug;10(8):580-8. doi: 10.1631/jzus.B0920051. PMID: 19650196; PMCID: PMC2722699.
5. Suresh S, Waly MI, Rahman MS, Guizani N, Al-Kindi MAB, Al-Issaei HKA, Al-Maskari SNM, Al-Ruqaishi BRS, Al-Salami A. Broccoli (Brassica oleracea) Reduces Oxidative Damage to Pancreatic Tissue and Combats Hyperglycaemia in Diabetic Rats. Prev Nutr Food Sci. 2017 Dec;22(4):277-284. DOI: 10.3746/pnf.2017.22.4.277. Epub 2017 Dec 31. PMID: 29333379; PMCID: PMC5758090.