Latest from Health Line
Health Line
5 hours ago
- Health
- Health Line
14 Healthy Foods That Are High in Potassium
Many fruits and vegetables are high in potassium. This can include beans and sweet potatoes. Potassium is an essential mineral that the body requires for a variety of processes. Since the body can't produce potassium, it has to come from food. However, most Americans don't get enough potassium from their diets. This is mainly due to a lack of fruits and vegetables in the typical Western diet. In the United States, it's recommended that healthy adults consume 4,700 mg daily. Getting enough dietary potassium is essential for bone and heart health. It's vital for people with high blood pressure, as it may decrease the risk of heart disease and stroke. This article lists 14 foods that are highest in potassium. White beans Beans and lentils are both good sources of potassium. White beans are one of the best sources of potassium, with 421 mg of potassium in 1/2 cup (130 grams). White beans contain reasonable amounts of calcium and iron. Additionally, 1/2 cup of white beans provides 4.9 grams of fiber, which is 18% of your daily requirement. They're also an excellent source of plant-based protein. The beans' high fiber and antioxidant content can help decrease inflammation, improve colon health, and reduce the risk of heart disease and diabetes. A recent meta-analysis showed a significant reduction in stroke risk with a higher potassium intake in the diet. Potatoes and sweet potatoes White potatoes are one of the best food sources of potassium available. A large baked potato (299 grams) provides 1,600 mg. Since potassium is found in both the flesh and skin of a potato, it's most beneficial to consume them washed and unpeeled. Another starchy tuber rich in potassium is baked sweet potatoes. One of these large vegetables (235 grams) contains 1,110 mg. But potatoes aren't just good sources of potassium. They also contain vitamins A, C, B6, and manganese. Beets Beets, a root vegetable with a naturally sweet flavor, are available in various colors, such as deep red, purple, and white. A 1/2 cup (85 grams) of sliced and boiled beets contains 259 mg of potassium. Beets are also rich in folate and manganese. The pigment that gives beets their rich color acts as an antioxidant, which may help fight oxidative damage and inflammation. Beets are also high in nitrates, which may benefit blood vessel function, high blood pressure, and exercise performance. Beets' potassium content may also help improve blood vessel function and decrease the risk of heart disease. Spinach Spinach is a highly nutritious vegetable. Cooked spinach is a great option for those wanting to increase their potassium intake. It contains 839 mg of potassium per cup. It also provides 104% of the DV for vitamin A, over 7 times the DV for vitamin K, almost 19% of the DV for calcium, and around 73% of the DV for manganese. These nutrients are important for metabolism, vision health, bone health, and the immune system. Dark leafy green vegetables like spinach also contain antioxidants, including flavonoids, which help protect against cellular damage. Swiss chard Swiss chard is a leafy green vegetable that's highly nutritious. It's packed with nutrients. One cup (175 grams) of cooked Swiss chard contains 961 mg of potassium. It also contains vitamins A, K, and C, iron, plus magnesium, manganese, and fiber. Like spinach, kale, and other leafy green vegetables, Swiss chard also contains healthy plant compounds that act as antioxidants to help protect your cells. Tomatoes and tomato sauce Tomatoes and tomato products, such as tomato sauce, are full of potassium. One cup (245 grams) of tomato sauce contains 728 mg of potassium. Tomatoes are also rich in other minerals, like manganese, and vitamins, including vitamins A, C, E, and B6. What's more, tomatoes contain beneficial plant compounds like lycopene, which may help fight inflammation and reduce prostate cancer risk. A small study of people with metabolic syndrome who received tomato juice four times a week for 2 months saw significant improvement in inflammation, blood vessel dysfunction, and insulin resistance. A recent review of studies found that lycopene provided significant antioxidant and anti-inflammatory benefits and lowered the components of metabolic syndrome, including high blood pressure, obesity, and insulin resistance, in both animal and human subjects. The participants also experienced a decrease in LDL (bad) cholesterol and a slight increase in HDL (good) cholesterol. The beneficial effects of potassium and lycopene on heart disease risk factors make tomatoes an excellent choice for heart health. Oranges and orange juice Citrus fruits like oranges are well known for being high in vitamin C, but they're also a good source of potassium. One cup (248 grams) of orange juice provides 496 mg of potassium. It's also rich in folate, vitamin A, thiamine, and antioxidants. Observational studies have found that people who regularly consume orange juice have a higher intake of vitamin C, potassium, calcium, and vitamin D, and are also more likely to have a lower BMI. Additionally, the high level of antioxidants in oranges and their juice may help improve the body's ability to fight free radicals, inflammation, and heart disease. Furthermore, consuming orange juice fortified with calcium and vitamin D may help improve bone health, especially since a high potassium intake may also benefit bone health. But remember that orange juice is higher in sugar and provides less fiber than the whole fruit. Thus, it's best to focus on eating the fruit rather than drinking juice as a source of vitamins and minerals. If you choose to drink orange juice, ensure it's 100% juice without added sugars. Bananas Bananas are known to be a good source of potassium. In fact, one banana has 451 mg of potassium. This tasty fruit is also rich in vitamin C, vitamin B6, magnesium, fiber, and antioxidants. While ripe bananas tend to be high in sugar, green bananas are lower in sugar and higher in resistant starch, which may help manage blood sugar and improve gut health. Green bananas and green banana powder may help enhance fullness, improve constipation and diarrhea, and help some people lose weight. The banana's convenient, natural packaging makes it an easy and nutritious way to increase your potassium intake on the go. Avocados Avocados are incredibly nutritious, tasty, and unique. They're high in heart-healthy monounsaturated fats and rich in fiber, antioxidants, vitamins C, K, B6, folate, and pantothenic acid. Avocados are also a good source of potassium. One cup (150 grams) of whole avocado provides 728 mg of potassium. The high content of antioxidants, healthy fats, and fiber in avocados is most likely responsible for their positive health effects. Studies have shown that avocados may benefit heart health, weight management, and metabolic syndrome. A 2017 study associates eating avocados with better diet quality, lower BMI, body weight, waist circumference, and a significantly lower risk of metabolic syndrome. However, more recent studies have found that avocados may not necessarily be linked with lower body weight and instead have a neutral effect on weight, or they may only affect particular populations. In one study, avocados were found to lower weight gain in female participants but not male ones. The rich potassium content of avocados and their other healthy properties make them an easy choice for helping meet your nutrient needs. Yogurt Yogurt is an excellent source of calcium, riboflavin, and potassium. One cup (245 grams) of this creamy treat provides you with 380 mg of potassium. Because yogurt is a fermented food, it also contains bacteria that may benefit gut health. Some evidence also suggests that yogurt may be beneficial for managing appetite or weight maintenance. This is likely related more to its high protein than its probiotic content. When buying yogurt, aim for a plain variety, as fruit-flavored yogurts tend to have lots of added sugar. Greek yogurt may be a better option due to its higher protein content. If you find plain yogurt is too tart, sweeten it with fresh fruit, nuts, a little honey, or maple syrup. Clams Clams are an excellent source of potassium. A 3-ounce serving (85 grams) provides 534 mg. Clams are also extremely rich in other nutrients. One serving offers 99% of the DV for selenium and surpasses the DV for vitamin B12. They're also a great source of protein and high in healthy omega-3 fats, which are associated with various health benefits, including reducing inflammation and other risk factors associated with related diseases. Salmon Salmon is a highly nutritious food. It's packed with high quality protein, healthy omega-3 fats, and many vitamins and minerals, including potassium. Half of a filet of salmon (178 grams) provides 684 mg of potassium. A diet rich in fatty fish has also been linked with various health benefits, most notably a decreased risk of heart disease. In fact, a meta-analysis of 18 studies found that eating 2-3 150 g portions of fish a week was linked to an 8% reduced risk for both fatal and non-fatal cardiovascular disease. The rich potassium content of salmon may make it beneficial for heart disease, as well. Coconut water Coconut water has become a popular health drink. It's sweet and nutty, low in sugar, and high in electrolytes. The body needs electrolytes to help balance its pH and maintain proper nerve, heart, and muscle function and hydration. One of these electrolytes is potassium. Drinking 1 cup (240 grams) of coconut water will provide 600 mg of potassium. Coconut water's high electrolyte content makes it an excellent drink for rehydrating after challenging physical activities.
Health Line
7 hours ago
- Health
- Health Line
Can Ulcerative Colitis Be Deadly?
Key takeaways While ulcerative colitis itself is not fatal, it's a chronic disease that needs to be properly managed to prevent serious health complications. Potentially serious health complications that can result from UC include toxic megacolon, a perforation in your bowel, primary sclerosing cholangitis, colorectal cancer, and heart disease. UC is a chronic condition that, for most people, requires lifelong treatment, and the only way to cure the condition is by having surgery to remove your colon and rectum. Ulcerative colitis (UC) is a lifelong condition that you need to manage. It's not deadly on its own, but it is a serious disease that can cause some dangerous and potentially life threatening complications, especially if you don't get the right treatment. UC is one form of inflammatory bowel disease (IBD). It causes inflammation in the inner lining of your rectum and your large intestine (also known as your colon). The other type of IBD, Crohn's disease, can affect any part of your digestive tract. When you have UC, your immune system mistakenly attacks your intestines, and these attacks lead to inflammation and sores, or ulcers, in your intestines. Treatments are available for UC. Most people with UC have a full life expectancy. However, according to one 2003 Danish study, complications can increase the risk of an early death. Ulcerative colitis complications While UC itself usually isn't fatal, some of its complications can be. Potentially serious health complications that can result from UC include: toxic megacolon a perforation (hole) in your bowel primary sclerosing cholangitis colorectal cancer heart disease Toxic megacolon The most serious possible complication related to UC is toxic megacolon, which is swelling of your colon that can cause it to rupture. This condition affects up to 10% of people with UC. Some studies show that the death rate among people hospitalized with toxic megacolon is around 6.5%. However, the death rate drops to less than 2% in people with IBD who receive an early diagnosis and prompt medical care. Bowel perforation A hole in your bowel is also dangerous. Bacteria from your intestine can get into your abdomen and cause a potentially life threatening infection called peritonitis. Primary sclerosing cholangitis Primary sclerosing cholangitis is another rare but serious complication of UC. It causes swelling and damage around your liver and in your bile ducts, which carry digestive fluid from your liver to your intestines. Scars can form and narrow your bile ducts, and this can eventually cause severe liver damage. In time, you can develop serious infections and liver failure. These conditions can be life threatening. Colorectal cancer According to a 2001 research review, people with UC have up to an 8% chance of developing colorectal cancer within 20 years of their UC diagnosis. In comparison, the review noted that the risk among the larger population was 3% to 6%. More recently, a 2023 review article noted that rates of colorectal cancer among people with UC are decreasing but are still higher than the rates in the larger population. Colorectal cancer can be fatal if it spreads to other parts of your body. Heart conditions According to a 2022 study, UC is associated with a greater risk of heart conditions, including coronary artery disease, heart failure, and atrial fibrillation. And a 2023 study suggests that people with IBD are at a higher risk of death from these types of heart conditions.
Health Line
7 hours ago
- Health
- Health Line
The Progression of Hepatitis C: What Are the Stages?
Key takeaways Every case of hepatitis C begins as an acute infection. Infections that last more than 6 months are considered chronic. Many people with hepatitis C end up with chronic hepatitis C that can last a lifetime. The consequences of long-term infection include liver damage, liver cancer, and even death. Early detection and treatment are key for stopping the progression of hepatitis C and avoiding major complications. Hepatitis C is an infection caused by the hepatitis C virus (HCV) that leads to liver inflammation. Symptoms can be mild for many years, even while liver damage is taking place. Many people with hepatitis C end up with chronic hepatitis C that can last a lifetime. The consequences of long-term infection include liver damage, liver cancer, and even death. Early detection and treatment are key for stopping the progression of hepatitis C and avoiding major complications. How HCV is transmitted HCV is a bloodborne pathogen. That means the virus is transmitted through contact with blood that contains HCV. To reduce your risk of exposure: Avoid sharing razors, nail clippers, toothbrushes, and other personal hygiene items. Avoid sharing needles, syringes, and other sharps. Disinfect wounds and surfaces touched by blood and other bodily fluids as soon as possible. Patronize tattoo and body piercing studios that practice proper sterilization practices. HCV usually isn't transmitted through sexual contact, but it's possible. Using condoms, gloves, and other barrier methods during sexual activity can help reduce your risk. Birthing parents with HCV can also transmit the virus during childbirth, but not through nursing. Early warning signs In most cases, there are no early warning signs. Most people are symptom-free and remain unaware of the infection. Others experience mild symptoms, such as fatigue and loss of appetite, which tend to resolve independently. According to the World Health Organization (WHO), around 30% of people clear the infection within 6 months of exposure without medical intervention. Acute hepatitis C The acute phase of hepatitis C is the first 6 months after contracting HCV. Early symptoms may include: fever fatigue loss of appetite nausea and vomiting In most cases, symptoms clear up within a few weeks. If your immune system doesn't fight the infection on its own, it enters the chronic phase. Given the vague nature of the symptoms, hepatitis C may go unnoticed for years. It's often discovered during a blood test that's being done for other reasons. Chronic hepatitis C Approximately 70% of people will go on to develop chronic hepatitis C. However, even in the chronic phase, it may take years for symptoms to show. The progression begins with inflammation of the liver, followed by the death of liver cells. This causes scarring and hardening of liver tissue. Roughly 15–30% of people with chronic hepatitis C go on to develop cirrhosis of the liver within 20 years. Cirrhosis of the liver When permanent scar tissue replaces healthy liver cells, and your liver loses the ability to function, it's called cirrhosis. In this condition, your liver can no longer heal itself. This can cause fluid to build up in your abdomen and the veins in your esophagus to bleed. When the liver fails to filter toxins, they can build up in your bloodstream and impair brain function. Cirrhosis of the liver can sometimes develop into liver cancer. This risk is greater in people who drink excess alcohol. Treatment of cirrhosis depends on the progression of the condition. End-stage hepatitis C Chronic hepatitis C can cause serious long-term health consequences when it leads to liver scarring. End-stage hepatitis C occurs when the liver is severely damaged and can no longer function properly. Symptoms may include: fatigue nausea and vomiting loss of appetite abdominal swelling yellowing of the skin and eyes (jaundice) muddled thinking People with cirrhosis may also experience bleeding in the esophagus, as well as brain and nervous system damage. A liver transplant is the only treatment for end-stage liver disease. Factors that affect the progression Because alcohol is processed in the liver, consumption of excess alcohol can hasten liver damage, so it's important not to drink it. Damage also progresses faster in people with weakened immune systems, such as those with HIV. People who also have hepatitis B are at an increased risk of developing liver cancer. Males who have cirrhosis tend to experience faster disease progression than females. People over 40 with cirrhosis also experience faster disease progression than younger people. If you suspect that you have hepatitis C, consult with a healthcare professional as soon as possible. Early detection and treatment are the best ways to prevent and treat any serious complications or progression. Frequently asked questions What is the life expectancy of a person with hepatitis C? Many people live for years after receiving a hepatitis C diagnosis. Your outlook ultimately depends on the stage at diagnosis, whether liver damage has occurred, and your overall health. How many people experience long-term complications of hepatitis C? According to the Centers for Disease Control and Prevention, approximately 5–25 out of every 100 people who have hepatitis C develop cirrhosis within 10–20 years. People who develop cirrhosis have a 3–6% annual risk of hepatic decompensation or 'decompensated' cirrhosis. This occurs when your liver function decreases and may be a sign of end-stage hepatitis C. People who develop cirrhosis also have a 1–4% annual risk of developing hepatocellular carcinoma, which is the most common type of primary liver cancer. What are the chances of dying from hepatitis C? Hepatitis C alone typically isn't fatal, but complications from untreated or advanced hepatitis C can be. People who develop decompensated cirrhosis, for example, have a 15–20% risk of death within a year of diagnosis. If you have questions about your outlook, talk with your healthcare professional. They're the only person with direct insight into your diagnosis and medical history.
Health Line
11 hours ago
- Health
- Health Line
6 Benefits of Medjool Dates
You can eat Medjool dates raw, dried, or as a sugar alternative in recipes. They contain fiber and other beneficial nutrients, including iron and potassium. Medjool dates are a variety of dates enjoyed for their natural sweetness. They're larger, darker, and more caramel-like in taste than other common types like Deglet Noor. As tropical stone fruits, they have a single pit surrounded by edible flesh. Native to Morocco, Medjool dates come from the date palm tree (Phoenix dactylifera) and are now grown in warm regions of the United States, the Middle East, South Asia, and Africa. They're often sold dried but not dehydrated, making them soft and sticky. Their sugars become more concentrated as they dry, increasing their sweetness. This article explains the nutritional content, benefits, and uses of Medjool dates. Medjool date nutrition facts Medjool dates are a concentrated source of healthy nutrients. Just 2 dates (48 grams) provide: Calories: 133 Carbs: 36 grams Fiber: 3.2 grams Protein: 0.8 grams Sugar: 32 grams Fat: 0 grams Calcium: 2% of the Daily Value (DV) Iron: 2% of the DV Potassium: 7% of the DV Copper: 19% of the DV Vitamin B6: 7% of the DV Magnesium: 6% of the DV Dates offer a significant amount of fiber and a variety of vitamins and minerals, including iron, potassium, B vitamins, copper, and magnesium. Medjool dates contain significantly more calcium than other common varieties like Deglet Noor. Calorie and sugar content Dates are a concentrated source of natural sugars. While people who monitor their blood sugar may need to moderate their intake of dates, one 2016 clinical trial found that this stone fruit has a glycemic index (GI) of 55.3, which is considered low. A recent study also found that eating dates did not negatively impact blood sugar management in people with type 2 diabetes. Nevertheless, Medjool dates pack many calories in a small serving, so you may want to limit your intake. Dried fruits, such as raisins, dried apricots, and prunes, contain more calories per serving than their fresh counterparts because they contain less water. Most of the calories in Medjool dates come from their sugars. Potential health benefits Medjool dates offer several health benefits. May protect your heart The fiber and antioxidants in Medjool dates may help protect your heart. Fiber can help lower your LDL (bad) cholesterol and keep your arteries clean, reducing your risk of heart disease. Just two dates (48 grams) contain over three grams of fiber. One 2013 test-tube study found that Medjool and other date varieties stimulated cholesterol removal from blood cells and prevented the oxidation of LDL (bad) cholesterol, which can lead to the buildup of plaque in arteries. Plaque accumulation can eventually block blood flow, leading to a heart attack or stroke. Further research is needed to confirm this. More recent reviews and analyses of human studies show mixed results. A 2024 study concluded that dates may lower total cholesterol and triglycerides and improve HDL (good) cholesterol, but found no consistent reduction in LDL. Another study in 2025 found that dates reduced total cholesterol but had no effect on LDL, HDL, or triglycerides. Medjool dates are also a rich source of antioxidants, which help fight damage caused by unstable molecules called free radicals. Their carotenoid and phenolic acid antioxidants have both been studied for their beneficial effects on heart health. Supports healthy digestion Fiber is essential to promoting healthy digestion and bowel regularity. Sufficient fiber in your daily diet helps form stool and prevent constipation. Eating enough fiber may also reduce your risk of digestive diseases like colorectal cancer. In a 3-week study, 21 people ate 7 dates (50 grams) daily, significantly improving their bowel movement frequency compared to when they didn't eat dates. High in antioxidants Medjool dates boast several antioxidants, which can protect your cells from oxidative damage that can lead to diseases like cancer, heart disease, and brain ailments. The antioxidants in Medjool dates include flavonoids, carotenoids, and phenolic acids, which have been studied for their anti-inflammatory, anticancer, and brain-protective properties. Other potential health benefits Natural fuel for your body. Medjool dates offer a high number of carbs in a small serving. Carbs are your body's primary source of energy. May support bone health. Medjool dates contain a small amount of calcium and are a decent source of potassium, manganese, and copper, all of which are important nutrients for bone health. May protect brain health. Animal studies link dates' antioxidants to lower levels of inflammatory markers and reduced brain plaques associated with conditions like Alzheimer's disease. Bear in mind that more research is needed on these benefits. How to add Medjool dates to your diet Medjool dates are available year-round at most grocery stores. They're often sold along with other dried or raw foods. Some Medjool dates are pitted, but if you purchase ones with pits, you must remove them before eating. Simply slice the date open lengthwise and pull out the pit. These dried fruits make a great sugar alternative due to their sweetness, which comes from fructose, a natural sugar. To substitute Medjool dates for sugar, make a date paste by blending 2 cups (480 grams) of pitted dates with 1 1/4 cups (300 ml) of water. Then, use this paste instead of sugar in your recipes at a 1:1 ratio. You can also add these sweet fruits to smoothies, sauces, and dressings, or chop them in a food processor and use them for no-bake desserts like pie crusts, energy balls, and fruit-and-chocolate bars. What's more, you can fill raw Medjool dates with peanut butter, cheese, nuts, or even cooked grains like rice.
Health Line
11 hours 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.
