Latest news with #vegetables
Health Line
a day ago
- Health
- Health Line
Top 14 Health Benefits of Broccoli
Broccoli contains many vitamins, minerals, fiber, and antioxidants. Broccoli's benefits include helping reduce inflammation, stabilizing blood sugar, and strengthening the immune system. Broccoli is a green vegetable that vaguely resembles a miniature tree. It belongs to the plant species known as Brassica oleracea. It's closely related to cabbage, Brussels sprouts, kale, and cauliflower — all edible plants collectively referred to as cruciferous vegetables. There are three main varieties of broccoli: Calabrese broccoli Sprouting broccoli Purple cauliflower — despite its name, a type of broccoli Here are the top 14 health benefits of broccoli. Packed with vitamins, minerals, and bioactive compounds One of broccoli's most significant 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 grams Fat: 0.3 grams Fiber: 2.4 grams Vitamin C: 90% of the Daily Value (DV) Vitamin A: 3% of the DV Vitamin K: 77% of the DV Vitamin B9 (Folate): 14% of the DV Potassium: 6% of the DV Phosphorus: 5% of the DV Selenium: 4% of the DV Broccoli can be eaten cooked or raw — both are perfectly healthy, but provide different nutrient profiles. Different cooking methods, such as boiling, microwaving, stir-frying, and steaming, alter the vegetable's nutrient composition, particularly reducing vitamin C, as well as soluble protein and sugar. Steaming appears to have the fewest adverse effects. Still, raw or cooked, broccoli is an excellent source of vitamin C. Just half a cup (78 grams) of cooked broccoli provides 56% of the DV — more than one-half of an orange can offer. Contains potent antioxidants that offer health-protective effects The antioxidant content of broccoli may be one of its main boons for human health. Antioxidants are molecules that inhibit or neutralize cell damage caused by free radicals. This can reduce inflammation and have an overall health-protective effect. Broccoli has high levels of glucoraphanin, a compound that is converted into a potent antioxidant called sulforaphane during digestion. Test-tube and animal studies indicate that sulforaphane may offer multiple health benefits, including reduced blood sugar, cholesterol levels, oxidative stress, and chronic disease development. However, more research is needed to understand its role in humans. Broccoli also contains measurable amounts of the antioxidants lutein and zeaxanthin, which may prevent oxidative stress and cellular damage in your eyes. 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. A small human study of tobacco smokers also revealed that eating broccoli led to a significant reduction in markers of inflammation. While these results are promising, more research is needed to better understand how broccoli consumption affects inflammation in humans. 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. Antioxidants and fiber may aid blood sugar regulation Eating broccoli may support better blood sugar regulation 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. Interestingly, an animal study revealed decreased blood sugar and reduced pancreatic cell damage in diabetic rats fed broccoli extract. Broccoli is also a good source of fiber. Some research indicates that higher dietary fiber intake is associated with lower blood sugar and improved diabetic control. 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 significant risk factors for heart disease. Broccoli may play a role in improving these markers. One older study noticed significantly reduced triglycerides and 'bad' LDL cholesterol levels, as well as increased 'good' HDL cholesterol levels, in people who were treated with a powdered broccoli sprout supplement. Some older research also supports the notion that specific antioxidants in broccoli may reduce your overall risk of a heart attack. A 2017 review of studies found broccoli to be among the vegetables that reduce the risk of cardiovascular disease, but the results were not always consistent, and more research is needed. A study in mice that were fed broccoli sprouts observed several potentially protective effects, including increased longevity, improved glucose tolerance, and reduced blood pressure. Additionally, a higher intake of fiber-rich foods like broccoli is associated with a reduced risk of heart disease. Promotes healthy digestion and reduces constipation Broccoli is rich in fiber and antioxidants, 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 study in mice on a broccoli diet found reduced levels of inflammation in the colon and favorable changes in gut bacteria. A recent study of healthy participants on a broccoli diet over two 18-day periods found positive changes in their gut microbiome, with a 9% reduction in firmicutes ('bad' bacteria) and a 10% increase in bacteroidetes ('good bacteria'). However, the researchers note that further studies are needed. A 2017 human study indicated that people who ate broccoli could 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. May slow mental decline and support healthy brain function Some of broccoli's nutrients and bioactive compounds may slow mental decline and support healthy brain and nervous tissue function. A study of 960 older adults revealed that one serving per day of dark green vegetables, such as broccoli, may help resist the mental decline associated with aging. A review of studies found that kaempferol, a compound in broccoli, protects the brain against neurodegenerative diseases. Additionally, an animal study showed that mice treated with kaempferol had a lowered incidence of brain injury and reduced inflammation of neural tissue following a stroke-like event. Sulforaphane is another potent bioactive compound present in broccoli. It has been shown to support brain function after an event of reduced oxygenation to the brain. In some studies, mice treated with sulforaphane showed significant brain tissue recovery and reduced neural inflammation following brain injury or toxic exposure. 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 human neurological function. May help slow the aging process The aging process is largely attributed to oxidative stress and reduced metabolic function over your lifespan. Though aging is an unavoidable natural process, diet quality is considered a major player in determining genetic expression and the 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 dietary intake of broccoli and its effect on the aging process. Vitamin C content supports a healthy immune system The human immune system is complex and requires a multitude of nutrients to function correctly. 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 preventing and treating various illnesses. A daily intake of 100–200 mg of vitamin C seems 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 56% of the DV for this vitamin. 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. Ultimately, more human research is needed to better understand broccoli's role in maintaining a healthy mouth. 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. A 2021 study indicates that the sulforaphane found in broccoli may help prevent degenerative bone disorders like osteoarthritis and osteoporosis by inhibiting osteoclasts, the cells that break down bone mass. 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, including 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. Additionally, some animal studies indicate that eating broccoli during pregnancy may support healthier cognitive development of the newborn. More research is needed to understand how broccoli and its bioactive compounds may support healthier pregnancy outcomes. 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 broccoli's bioactive compounds may protect against UV radiation damage, which can lead to skin cancer. In some animal studies, treatment with broccoli extract resulted in significantly reduced tumor growth and prevalence in mice with UV radiation-induced 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. The bottom line Broccoli is a nutrient-rich vegetable that may enhance your health in a variety of ways, such as reducing inflammation, improving blood sugar management, boosting immunity, and promoting heart health. However, remember that good health doesn't come from any single food. Broccoli is merely one of numerous healthy foods that can contribute to optimal health.
Daily Mail
3 days ago
- Health
- Daily Mail
Scientists discover 'remarkable' diet that's said to ease insomnia in one day
Eating five fruit and vegetables each day has been the message peddled by health gurus for decades. That guidance, designed to stave off heart disease and cancer, has stood for more than two decades and is highlighted regularly in public health campaigns. Now researchers say reaching the daily quota could also slash the risk of insomnia within just a day. According to US scientists, who tracked dozens of adults, those who hit the target improved their sleep quality by almost a fifth, compared to those who failed to eat a single fruit or vegetable. People who opted for healthier carbohydrates, like whole grains, also displayed better sleep. Experts, who labelled the diet tweak 'remarkable', said it showed not to underestimate the importance of nutrition for better sleep. Dr Esra Tasali, an expert in sleep medicine at the University of Chicago and study co-author, said: 'It's remarkable that such a meaningful change could be observed within less than 24 hours. 'Dietary modifications could be a new, natural and cost-effective approach to achieve better sleep.' More than five million people in the UK are thought to suffer from chronic insomnia, which is defined as struggling to fall or stay asleep at least three nights a week for more than three months. In the study, scientists tracked the eating habits of 34 healthy young adults, aged 28 on average. They reported their daily food consumption using an app and wore a wrist monitor that allowed the researchers to objectively measure their sleep patterns. Scientists specifically looked at 'sleep fragmentation,' a measure that reflects how often a person awakens or shifts from deep to light sleep throughout the night. Writing in the journal Sleep Health, they said daily diet was linked to 'meaningful differences' in the subsequent night's sleep. They found those who ate at least five cups of fruit and vegetables per day experienced a 16 per cent boost in sleep quality compared to those who ate no fruit and veg. People who ate more red and processed meat were also more likely to suffer fragmented sleep, the scientists said. 'Sixteen per cent is a highly significant difference,' Dr Tasali added. Dr Marie-Pierre St-Onge, a nutrition scientist at Columbia University and study co-author, also said: 'Small changes can impact sleep. That is empowering—better rest is within your control.' The NHS has long recommended Britons eat five daily portions of fruit and vegetables to keep us healthy. But only about one-third of women and a quarter of men achieve it, official data shows. And it's become even less possible for many as in recent years the price of fresh produce has gone up by an average of 39 per cent—with carrots increasing by as much as 150 per cent. Some research has suggested the target doesn't go far enough and that we need to double it for the optimal benefits. Meanwhile, leading diet guru Professor Tim Spector, who founded the Zoe nutrition app, recommends a different approach with 30 different types of plant every week. Last year, a study found that around one in six Brits suffer insomnia, yet 65 per cent never seek help for their sleep problem. The poll of 2,000 people, by The Sleep Charity, found nine in ten experience some sort of sleep problem, while one in two engage in high-risk or dangerous behaviours when unable to sleep. Poor sleep has been linked to a number of health problems, including cancer, stroke and infertility. Experts have long advised that waking up during the night does not necessarily mean you have insomnia, which figures suggest affects up to 14million Brits. Still, sleep deprivation takes its own toll, from irritability and reduced focus in the short term, to an increased risk of obesity, heart disease and diabetes.
Yahoo
3 days ago
- Business
- Yahoo
SanLucar expands in France with Buonanno stake
Spain-based fruit and vegetable supplier SanLucar is expanding its French operations by taking an 'important stake' in Buonanno. Financial terms of the transaction were not disclosed. The Valencia-based group said in a statement that France is a key market for fruit and veg, ranking third in Europe by volume behind Italy and Germany and first in value, with a market worth €25bn ($28.9bn). Buonanno, founded in 1969, operates as an importer and exporter of fresh produce at the Saint-Charles International Market in Perpignan, a southern French city located near the Mediterranean coast and close to the Spanish border. The company supplies vegetables such as eggplants, peppers and zucchinis, along with lettuce, broccoli, cauliflower and tomatoes. The fruit segment includes peaches, nectarines and cherries. Armin Rehberg, SanLucar's CEO, said the 'alliance enables us to establish a physical presence in the country, specifically in Perpignan', and enables the SanLucar branded products and concepts to 'expand in the French market, as well as increasing its business with the local retailers under their own brands'. As part of the expansion, SanLucar will offer its full international range to the French market. Additionally, the company intends to utilise Buonanno's cross-docking facility to manage its French production and support its southern operations across other countries. 'With this acquisition and strategic logistics hub, we are laying the foundation for continued growth in a key European market. This new crossdocking platform gives us the opportunity to be less than one day away from Spain, Portugal, and Italy, two days from Morocco, and we are able to deliver anywhere in France in less than 24 hours,' added Rehberg. SanLucar's French operation will be led by Fabien Lefebvre, who will work as business development director in the country and general manager of Buonanno. Phillip Arroyo will remain president of Buonanno during a transition phase until the end of the year. Founded in 1993 by Stephan Rötzer, SanLucar employs over 4,000 people across Europe, South Africa, and Latin America. Its portfolio includes grapes, berries, and exotic fruits such as pineapple, avocado, and passion fruit. SanLucar also offers vegetables such as peppers, asparagus, and onions, along with smoothies, ice cream, flowers, plants, and olive oil. "SanLucar expands in France with Buonanno stake " was originally created and published by Just Food, a GlobalData owned brand. The information on this site has been included in good faith for general informational purposes only. It is not intended to amount to advice on which you should rely, and we give no representation, warranty or guarantee, whether express or implied as to its accuracy or completeness. You must obtain professional or specialist advice before taking, or refraining from, any action on the basis of the content on our site. Sign in to access your portfolio
CNN
6 days ago
- General
- CNN
Researchers say some produce carries more pesticides than others. Here are 3 things to know
Every year, the Environmental Working Group releases its list of top offenders when it comes to pesticides on fruits and vegetables. CNN's Meg Tirrell asks experts about how to use the list and properly wash your produce at home. For more on EWG's report, head to CNN's Life But Greener.
The Sun
6 days ago
- General
- The Sun
Four ways to grow your own herbs and save buying at the supermarket
SUMMER is the perfect thyme to rustle up light dishes packed with fresh herbs. Coriander, parsley and biggest seller basil are all in demand this season, so you might want to grow your own. Here's how to keep them in mint condition. 7 TOP OF THE POTS: Bought potted herbs will likely need a health reboot. As soon as you get them home, replant them in a bigger container. Add some good quality compost. If you have some specifically for vegetables, that's even better. Gently loosen the roots before planting so they have space to flourish. SAGE ADVICE: When deciding where to place your potted herbs so they thrive, it's wise to pick a semi-sunny spot. They may not have been grown in natural sunlight, so putting them on a hot south-facing sill may be too much. Find somewhere that gets sun, but isn't too much of a hotspot. Avoid draughts or radiators, and don't group them too close together. They need space to grow. It's best to place those from a supermarket on a saucer or shallow dish and water when it runs dry. The best-selling fresh herb, basil, should only be watered in the morning so it can dry out overnight. You should prune your herbs or use them regularly as this encourages them to grow. FREEZY DOES IT: Freezing your herbs will mean you can use them for months to come. Wash and dry them, then freeze the stems and leaves in a freezer bag. Alternatively, snip the washed herbs into an ice cube tray before topping with water or oil. Then freeze. You could also mix cut herbs and room-temperature butter. Freeze in an ice cube tray, then use in your cooking or to top meat, fish or vegetables. All prices on page correct at time of going to press. Deals and offers subject to availability. Deal of the day MAKE a last minute dash for dad with the Levi's cotton loose fit shirt, down from £51 to £25 at John Lewis. Cheap treat 7 FOR stylish sunnies on a budget, try these £6 pink tortoiseshell cats eye sunglasses from Peacocks. Top swap THIS lemon A3 print, above, £23 from Dunelm, will add zing to your walls. But the one below, £8 for A3 from George at Asda, is also a zesty addition to any home. Shop & save ENJOY a tipple with Tails Passion Fruit Martini cocktail, down from £15.10 to £12.50 at Sainsbury's with a Nectar card, for a four-serve bottle. Hot right now IT'S the last day to get half-price fillet steak at Morrisons meat counter – down from £11.34 to £5.67 for an 8oz steak. PLAY NOW TO WIN £200 7 JOIN thousands of readers taking part in The Sun Raffle. Every month we're giving away £100 to 250 lucky readers - whether you're saving up or just in need of some extra cash, The Sun could have you covered. Every Sun Savers code entered equals one Raffle ticket.
