It’s hard to find a negative thing to say about eating broccoli because it’s such a health-promoting superfood. It is filled with vitamins, minerals, antioxidants and fiber; It is good for the heart, brain, bones, immune system and intestinal health. In addition, they serve as a good side with almost any dish. It really pays to overcome any unpleasant side effects from eating broccoli (some of which we describe below) instead of avoiding these mini “trees” because there are many surprisingly positive things to eat them. Read on, and for more on how to eat healthy, do not miss the 7 healthiest foods to eat right now.
Broccoli can make you gassy
There is a secret side effect of eating broccoli, especially raw broccoli, which will no longer be a secret if you experience it in a car full of people with the windows down: flatulence.
Broccoli causes gas and bloating. A report in the newspaper Gastroenterology and hepatology describes the gaseous symptomology and its various triggers in incredible detail. Broccoli, like its cruciferous cousins, kale, cauliflower and cabbage, tends to be one of the most productive vegetables for gas production, according to the newspaper. You know that, but do you know why? It is loaded with raffinose, a sugar that consists of three saccharides – galactose, glucose and fructose – that move undigested through the small intestine until bacteria in the large intestine ferment it, producing methane gas. The high-fiber vegetable also contains glucosinolates, sulfur compounds that the intestine breaks down into the rotten egg-smelling hydrogen sulfide. Here are some other wind-breaking foods to be aware of, 19 foods that cause bloating.
Cooking broccoli tends to reduce the gaseous side effects as it starts the breakdown process that occurs in the gut. And slowly adding more fiber to your diet can gradually reduce the symptoms, according to International Foundation for Gastrointestinal Disorders.
Broccoli can reduce inflammation
Broccoli intake seems to play a role in reducing the levels of CRP or C-reactive protein in the blood, a marker of inflammation. Your doctor may order a CRP blood test to determine your risk of developing coronary artery disease, narrowed arteries based on the results. A study in International Journal of Food Sciences and Nutrition evaluated a broccoli-based dietary intervention in a group of young male smokers. After 10 days of consuming a typical 250 gram serving of broccoli per day, smokers saw their plasma CRP levels drop by an average of 48% and their helpful folate and lutein levels rise by 17% and 29%, respectively.
READ MORE: Popular foods that increase inflammation, say dietitians
Broccoli can prevent blood vessel disease
Broccoli and its Companion Brussels sprouts can keep your arteries and veins clean. Using data from 684 older Australian women, researchers in British Journal of Nutrition found that higher consumption of these and other cruciferous vegetables was associated with less extensive vascular disease.
The women who ate the most broccoli and Brussels sprouts were less likely to have calcium buildup on the aorta, a key sign of extensive structural blood disease.
Broccoli can protect you from fatty liver disease
You do not have to be a hepatologist to realize that a broccoli floret is a much better choice than a piece of pepperoni pizza or some Twizzlers candy of corn syrup and sugar. But it is wise to remember that the more you follow the Western diet, which is high in saturated fat and sugar, the more likely you are to develop what is known as non-alcoholic fatty liver disease (NAFLD), which can develop into cirrhosis and liver cancer.
Add broccoli and for practical purposes there is a good chance that you will consume less sugary, fatty foods that can damage your liver. But broccoli can provide more benefits than just a substitute for unhealthy foods: A rodent study in Journal of Nutrition showed that mice fed a diet designed to mimic a fatty, sweet human diet experienced reduced triglycerides in their livers and a lower risk of liver cancer after receiving broccoli supplements for six months.
Broccoli can reduce the risk of cancer
It is far from proven, but many rodent and human studies show evidence linking daily consumption of cruciferous vegetables with a lower risk of prostate, colon, lung and breast cancer, according to National Cancer Institute.
Broccoli skewers can keep you sharp
You probably do not think much about vitamin K, one of the lesser known antioxidants, but you would be wise to remove the vitamin found in green vegetables. A study from 2015 in Nutrients showed a link between higher intake of vitamin K and cognitive function in people 65 and older. Other studies suggest that the antioxidant effects of the sulfur compounds in broccoli and other cruciferous vegetables may be protective against dementia and stroke.
Broccoli can help you live longer
A serving of broccoli provides a good source of low-calorie calories, about 3 grams for only 30 calories, so eating a few stalks and other high-fiber foods will take you on the path to the recommended goal of 25 and 38 grams daily for women and men, respectively. . A meta-analysis of observational studies in The Lancet found a 15% to 30% reduction in mortality from all causes and a reduced incidence of heart disease, stroke, type 2 diabetes and colorectal cancer in people who ate the most fiber compared to the least.
Read this next:
- Popular foods that have been proven to make you live longer
- Secret effects of eating kale, says Science
- The best # 1 leafy green to eat, according to a dietitian
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