14 Benefits Of Broccoli For The Elderly

Is Broccoli beneficial for the elderly? In This Review, I Reveal the benefits, Pros, and Cons of Brocolli for the elderly.

Here Are The 14 Benefits Of Eating Broccoli.

There are three main varieties of broccoli:

• Calabrese broccoli
• Sprouting broccoli
• Purple cauliflower — despite its name a type of broccoli

Broccoli is a nutritional powerhouse full of vitamins, minerals, fiber, and antioxidants.

Here are the top 14 health benefits of broccoli.

1. Packed With Vitamins, Minerals, and Bioactive Compounds

One of broccoli’s biggest advantages is its nutrient content. It’s loaded with a wide array of vitamins, minerals, fiber, and other bioactive compounds.

One cup (91 grams) of raw broccoli packs:

• Carbs: 6 grams
• Protein: 2.6 gram
• Fat: 0.3 gram
• Fiber: 2.4 grams
• Vitamin C: 135% of the RDI
• Vitamin A: 11% of the RDI
• Vitamin K: 116% of the RDI
• Vitamin B9 (Folate): 14% of the RDI
• Potassium: 8% of the RDI
• Phosphorus: 6% of the RDI
• Selenium: 3% of the RDI

Broccoli can be eaten cooked or raw — both are perfectly healthy but provide different nutrient profiles.

2. Contains Potent Antioxidants That Offer Health-Protective Effects

The antioxidant content of broccoli may be one of its main advantage for human health.

Antioxidants are molecules that inhibit or neutralize cell damage caused by free radicals. This can lead to reduced inflammation and an overall health-protective effect.

Broccoli has high levels of glucoraphanin, a compound that is converted into a potent antioxidant called sulforaphane during digestion.

Broccoli also contains measurable amounts of the antioxidants lutein and zeaxanthin, which may prevent oxidative stress and cellular damage in your eyes).

3. Bioactive Compounds May Contribute to Reduced Inflammation

Broccoli contains various bioactive compounds that have been shown to reduce inflammation in your body’s tissues.

It’s theorized that multiple compounds work synergistically to support this effect, though some seem to work individually as well.

Kaempferol, a flavonoid in broccoli, demonstrates strong anti-inflammatory capacity in both animal and test-tube studies.

4. May Protect Against Certain Types of Cancer

Cruciferous vegetables, such as broccoli, contain various bioactive compounds that may reduce cell damage caused by certain chronic diseases.

Multiple small studies have shown that eating cruciferous vegetables may protect against certain types of cancer, namely:

• Breast
• Prostate
• Gastric/stomach
• Colorectal
• Renal/kidney
• Bladder

Though this data is encouraging, it isn’t strong enough to make definitive health claims regarding broccoli’s role in cancer treatment or prevention.

Ultimately, more human research is needed to determine the relationship between cruciferous vegetables and cancer prevention.

5. Antioxidants and Fiber May Aid Blood Sugar Control

Eating broccoli may support better blood sugar control in people with diabetes. Although the exact mechanism is unknown, it may be related to broccoli’s antioxidant content.

One human study showed significantly decreased insulin resistance in people with type 2 diabetes who consumed broccoli sprouts daily for one month.

Broccoli is also a good source of fiber. Some research indicates that a higher intake of dietary fiber is associated with lower blood sugar and improved diabetic control.

6. May Support Heart Health in a Variety of Ways

Several studies indicate that broccoli may support heart health in a variety of ways.

Elevated “bad” LDL cholesterol and triglyceride levels are known to be major risk factors for heart disease. Broccoli may play a role in improving these markers.

One study noticed significantly reduced triglycerides and “bad” LDL cholesterol, as well as increased “good” HDL cholesterol levels in people who were treated with a powdered broccoli sprout supplement.

Some research also supports the notion that specific antioxidants in broccoli may reduce your overall risk of a heart attack.

Additionally, a higher intake of fiber-rich foods like broccoli is associated with a reduced risk of heart disease.

7. Promotes Healthy Digestion and Reduced Constipation

Broccoli is rich in fiber and antioxidants — both of which may support healthy bowel function and digestive health.

Bowel regularity and a strong community of healthy bacteria within your colon are two vital components of digestive health. Eating fiber- and antioxidant-rich foods like broccoli may play a role in maintaining healthy gut function.

A recent human study indicated that people who ate broccoli were able to defecate more easily than individuals in the control group.

Though these results are promising, more human research is needed to better understand how broccoli affects digestive health.

8. May Slow Mental Decline and Support Healthy Brain Function

Some of the nutrients and bioactive compounds in broccoli may slow mental decline and support healthy brain and nervous tissue function.

A study in 960 older adults revealed that one serving per day of dark green vegetables, such as broccoli, may help resist mental decline associated with aging.

Sulforaphane is another potent bioactive compound present in broccoli with the potential to support brain function after an event of reduced oxygenation to the brain.

Most current research evaluating the effect of bioactive compounds found in broccoli on brain health is restricted to animal studies. More research is needed to determine how these compounds support neurological function in humans.

9. May Help Slow the Aging Process

The process of aging is largely attributed to oxidative stress and reduced metabolic function over the course of your lifespan.

Though aging is an unavoidable natural process, diet quality is thought to be a major player in determining genetic expression and development of age-related diseases.

Research shows that sulforaphane, a key bioactive compound in broccoli, may have the capacity to slow the biochemical process of aging by increasing the expression of antioxidant genes).

Still, more human research is needed to determine a cause-and-effect relationship between the dietary intake of broccoli and its effect on the aging process.

10. Vitamin C Content Supports a Healthy Immune System

The human immune system is complex and requires a multitude of nutrients to function properly.

Vitamin C is arguably the most essential nutrient for immune function — and broccoli is loaded with it.

Research indicates that vitamin C plays a role in both the prevention and treatment of various illnesses. A daily intake of 100–200 mg of vitamin C seems to be sufficient to prevent certain infections.

Typically, vitamin C is associated with oranges or strawberries, but broccoli definitely deserves credit — a half-cup (78-gram) serving of cooked broccoli boasts 84% of the RDI for this vitamin (3).

11. May Support Dental and Oral Health

Broccoli contains a wide array of nutrients, some of which are known to support oral health and prevent dental diseases.

Broccoli is a good source of vitamin C and calcium, two nutrients associated with a decreased risk of periodontal disease. Kaempferol, a flavonoid found in broccoli, may also play a role in preventing periodontitis.

Additional research indicates that the sulforaphane found in broccoli may reduce your risk of oral cancers.

Some sources claim that eating raw broccoli can help manually remove plaque and whiten your teeth. However, no rigorous scientific data exists to support this.

12. May Promote Healthy Bones and Joints

Many of the nutrients found in broccoli are known to support healthy bones and may prevent bone-related disorders.

Broccoli is a good source of vitamin K and calcium, two vital nutrients for maintaining strong, healthy bones.

It also contains phosphorus, zinc, and vitamins A and C, which are necessary for healthy bones as well.

A test-tube study indicates that the sulforaphane found in broccoli may aid in preventing osteoarthritis. However, more research is needed to draw any definitive conclusions on its role in humans.

13. Nutrient Content May Support a Healthy Pregnancy

Your body requires a multitude of vitamins, minerals, and protein during pregnancy to support both baby and mother.

Broccoli is a good source of B vitamins — namely B9, also known as folate.

Folate is an essential nutrient for the development of the fetal brain and spinal cord. Regular consumption of folate-rich foods like broccoli can help ensure healthy pregnancy outcomes.

Up Next: Does Balance of Nature Work?

14. May Protect Your Skin From Sun Damage

Skin cancer is on the rise due in part to a damaged ozone layer and increased exposure to ultraviolet (UV) rays.

Research indicates that bioactive compounds in broccoli may protect against UV radiation damage which leads to skin cancer.

Small human studies have achieved similar results, revealing a significant protective effect of broccoli extract against skin damage and cancer development after sun exposure).

Ultimately, more research is needed to understand how broccoli and its bioactive components may protect skin from sun damage.

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Up Next: Balance Of Nature

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Best Ways To Consume Brocolli

ROASTING BROCOLLI

Roasting broccoli is one of my favorite ways to prepare it! It always has so much flavor. And it makes a great side dish and can also be used warm or cold in salads. Tip: Jazz up your roasted broccoli with a squeeze of lemon juice.

AIR-FRYER BROCCOLI

Cooking broccoli in an air fryer produces a similar result to roasting it. But it comes out a bit crispier. And it also takes less time! Which I love. Also, if you’re looking for an air fryer, I’ve used this one.

Wash, dry, and trim your broccoli. In a bowl, toss the pieces with a tablespoon of extra virgin oil and 1/2 teaspoon salt and pepper, to taste. You can also add some garlic powder if desired.

3. Blanching Brocolli

If you’re making a vegetable platter, a cold broccoli salad, or frittatas (or egg muffins), blanching your broccoli is the way to go. The process of quickly submerging the broccoli into boiling water and then putting it into an ice bath to stop the cooking brightens the broccoli, seals in its nutrients, and removes any bitter taste. That’s why blanched broccoli is so much tastier than raw broccoli!

4. Sautéeing Brocolli

This is another one of my favorite methods for cooking broccoli! Quickly sautéeing broccoli with a small amount of oil produces bright and crisp broccoli every time. Up the flavor by adding some fresh minced garlic.

5. Steaming Brocolli

This tried-and-true method of cooking broccoli is one of the most popular. Steaming gives you bright, crisp-tender broccoli that you can eat as a side dish or use in pasta, salads, and casseroles. Just be careful not to overcook it. No one likes soggy broccoli! Tip: Toss your cooked broccoli with a little olive oil (or ghee) and salt and pepper. And add a squeeze of lemon (optional).

6. Microwaving Broccoli

Ok, I have to admit that the health nut in me avoids microwaves. However, there is compelling evidence that microwaving broccoli isn’t as bad as once thought. Harvard Health even recently said microwaving veggies doesn’t kill nutrients and isn’t bad. Still, broccoli loses a lot of flavor in the microwave so I don’t use this method. But, if you do, the key is to add very little water to the bowl (you want to steam, not boil the broccoli). 

7. Boiling Broccoli

Boiling broccoli is my least favorite way to cook broccoli. Sure, it’s super easy. But it often produces soggy, limp florets. And the longer broccoli is cooked submerged in boiling water, the more nutrients the broccoli will lose. If you’re going to cook broccoli in hot water, I suggest blanching it as described above.

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How Do You Capture All These Benefits?

There are a few items we have to talk about before you can capture these benefits. Here they are.

UNDERSTAND THESE MISTAKEN BELIEFS ABOUT SUPPLEMENTS

There are a few major beliefs that stop people from using supplements or using the wrong supplements. Here are some examples.

Belief #1: Your Foods contain all the vitamins you need    

It is a common belief that all the foods we eat have all the vitamins and minerals we need. This is not true. We as a culture have depleted the essential ingredients in our soil. It will be a long time before they fix this. Until then we need natural supplements.

Belief #2: Synthetics are equal to natural nutrients

Somewhere along the lines, we began to believe that synthetics supplements were as good or better than their natural counterparts. This is not true. If you want to know the details. Here is a book to review: “Supplements Exposed: The truth they do not want you to know about vitamins, minerals, and their effect on your health” by Brian Clement Ph.D. 100% natural ingredients are our best shot.

Belief #3: Vitamin science results are reliable

We are also taught to believe that vitamin science is the best reliable source of supplements and was as good or better than their natural counterparts. There is no scientific proof of this. 100% natural ingredients are still our best shot.

Belief #4: You can trust the “Natural” label

Worldwide, there is no official government-regulated definition for the term natural that represents a standard. In the United States, the Food and Drug Administration refers to natural ingredients as “ingredients extracted directly from plants or animal products, as opposed to being produced synthetically.” But that definition overlooks the loophole that allows chemical additives to be routinely mixed with “natural” ingredients and marketed to the public as wholly natural products.

Be careful the “Natural” labels are at best misleading. 100% natural ingredients without playing labeling games are our best shot.

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If These Benefits Do Not Get Into Your Cells, It Is Useless. This Is Called Assimilation And It Is The Most Important Function.

Assimilation in the digestive system is the process by which nutrients from foods are taken into the cells of the body after the food has been digested and absorbed.

If you cannot digest and absorb your food, your cells won’t get the nourishment that they need to function properly. Many health issues begin because people aren’t fully digesting and/or absorbing their food. This can occur for five main reasons:

• Poor chewing and rushed eating
• Hydrochloric acid insufficiency
• Bile salt insufficiency
• Enzyme insufficiency
• Lack of dietary fiber

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Consider The Balance Of Nature Products As A Solution For Capturing All These Benefits

It is an astonishing product. Unequaled in the marketplace. Definitely worth testing to see if it works for you. You can either go to their site or look at a review of their site. See below.

If you like, tell your decision in the comment area.

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