eating raw broccoli

10 Benefits Of Eating Raw Broccoli Or Cooked

What is broccoli and benefits of eating raw broccoli

Confused about benefits of eating raw broccoli or cooked? Broccoli is basically a green plant which belongs to the cabbage family because of its big flower type head and stalk. Big flower head and stalk are the parts to eat. It comes from an Italian word and plural of broccolo. Broccolo means “the flowering crest of a vegetable”.

Scientific name: Brassica oleracea

classification: wild cabbage

origin: Italy
Broccoli has 3 varieties.
  1. Sprouting broccoli
  2. Calabrese broccoli;
  3. Purple cauliflower

Broccoli is the package full of fiber, nutrients, vitamins and antioxidants. If you are confused either we should eat broccoli raw or cooked. Then let me tell you that eating raw broccoli is more beneficial as it has more nutrients in it.

Benefits of eating raw broccoli

There are many benefits of eating raw broccoli; either raw or cooked;

1. Full of Anti-oxidants;

Anti-oxidants; are very useful constituents in the body that help to reduce inflammation. Anti-oxidants are the substances that inhibits oxidation. Vitamin C and vitamin E helps to remove the damaging oxidizing agents in the body. This will protect us from many heart diseases, cancer and other diseases as well. These damaging oxidizing agents produce because of smoking or radiation etc.

Anti-oxidants neutralize some free radicals by giving up their some electrons. It also destroys viruses and bacteria. Taking high amount of anti-oxidants are also dangerous for health. It will start to protect the harmful cells along with healthy ones.

2. Bio-active compounds;

Broccoli is fully packed with bio-active compounds. They are extra nutritional compounds which provide a protective shield against the cancer and heart diseases. Some vitamins can also be referred as bio-active compounds and exist in natural foods. It includes phyto-chemicals (phenolics, flavonoids, carotenoids). Most importantly, flavonoids have many anti-oxidant and anti-inflammatory properties. It provides the protection against cancer and many cardiovascular diseases.

3. Full box of vitamins and minerals;

It is the major benefit of eating broccoli that is a box full of vitamins, minerals and fibers etc. 1 cup of broccoli means it contain:

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

4. Cure obesity

Scientist research that eating raw broccoli is beneficial to cure Type 1 Diabetes and Type 2 Diabetes. They tried an experiment by giving broccoli to two different type of diabetic patients, and they felt that it reduced the sugar level in them. On the other hand, all those persons who are not facing obesity didn’t feel any difference. It actually turns the activity of 50 genes associated with the symptoms that causes diabetes.

5. Reduces cholesterol

Broccoli helps to lower the level of cholesterol because the soluble fiber in the vegetable stick to the cholesterol in the blood which makes the cholesterol easier to excrete, and reduces the cholesterol levels in the body.

 6. Improves digestion and reduced constipation

As we all know that fiber plays a very important role in reduction of constipation and improvement of digestion. Along with fiber it is also full of anti-oxidants which play the same role. These two constituents combine and boost their powers by improving digestion and reducing constipation.

7. Strong immune system;

Immunity system is a complicated network of cells that protects the body from infections. It keeps the record of all those cells which it has once defeated in memory cells. Eating raw broccoli boosts its powers of protection from infections. It also helps to strengthen the immunity system.

8. Heart health

Along with cholesterol diminishment, also broccoli can help in heart well-being by helping to keep blood vessels solid. The sulforaphane in broccoli is additionally an anti-inflammatory and may be able to avoid or turn around harm to blood vessel linings caused by unremitting blood sugar issues. It moreover diminishes over the top homocysteine.

9. Anti-aging constituent

Eating raw broccoli helps you to stay young, pretty and active. Aging occurs due to the slow down of metabolic functions. Aging is a natural process that we have to face. What we can do is to eat a healthy diet. That can slow down the aging process. Sulforaphane in broccoli slow down the process of aging by boosting up the oxidation.

10. Healthy pregnancy

While during pregnancy women need a lot of vitamins, fibers, nutrients and proteins. Broccoli is fully packed with all these constituents. These will keep the mother healthy along with baby. It contains folate.

Folate is a critical supplement for the advancement of the fetal brain and spinal ropeCustomary utilization of folate-rich nourishments like broccoli can offer assistance guarantee sound pregnancy results.

Raw broccoli or cooked? 

According to the research the Diary of Agrarian and Nourishment Chemistry, crude broccoli provides altogether more of this useful supplement than cooked. (Cooking locks sulforaphane in, making it inaccessible to your body.) If you want to take all the benefits of broccoli then prefer eating raw broccoli and if you have some liver problem then just a little fry or cook it to make it easily digest able.

Excess amount of broccoli;

It is too much beneficial for health. It is fully packed with nutrients, vitamins and fibers. But excess of anything can cause damage. Excess amount of eating raw broccoli can cause gas or bloating issues. So don’t try over eating limit yourself while eating broccoli. You can have 1 cup of broccoli per day.


When purchasing broccoli, individuals should attempt to pick pieces that are tight and firm to the touch and dim green in shading. Maintain a strategic distance from pieces that are limp, turning yellow, or withering.

New, youthful broccoli ought not taste stringy, woody, or sulfurous. Broccoli can get woody or sinewy if an individual stores it at room temperature or for quite a while.

Store broccoli unwashed in free or punctured sacks in the crisper cabinet of the cooler. Individuals should just wash broccoli directly before eating it, as wet broccoli can create shape and become limp.


Hence, broccoli is full pack of vitamins, fibers, proteins and multi-nutrients. Eating raw broccoli is much more useful for all. It keeps you healthy in every way but avoid excess amount because excess of everything is bad. Also, keep it in mind no matter that broccoli is full of all constituents that our body requires but just eating broccoli is not enough and good for us as well. To stay healthy and fit, add more healthy foods, green vegetables, fruits and meat in your diet. Moreover, it also helps you in weight loss.

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