You may wonder about ways to consume the superfood that is broccoli, without cooking it. So, can you juice broccoli? This article answers this question and goes ahead to explain the health benefits of broccoli juice.
Can You Juice Broccoli?
Yes, you can juice broccoli. It is one of the many ways to consume the vegetable and get all its benefits in your body.
Broccoli is considered a superfood because it is rich in nutrients such as Vitamin C, A, and B6. Apart from that, it contains minerals such as iron and potassium, that are beneficial for our bodies.
Further, it packs several antioxidants like kaempferol, which may decrease inflammation, and mental decline, all while countering the effects of free radicals in the body. Furthermore, it is great for body immunity, skin, and hair health.
Health Benefits of Broccoli Juice
1. Body Cholesterol Reduction
Broccoli juice contains loads of soluble fiber. This fiber binds with the bile acids in your gut., making it easy to excrete cholesterol from your body.
When the body is rid of the Low-Density Lipoprotein (LPL) cholesterol which is termed as the bad cholesterol, the risk of cardiovascular diseases and blood vessel blockage reduces.
2. Reducing Body Inflammation and Allergies
Broccoli and consequently, broccoli juice, contains omega 3 fatty acids that reduce body inflammation. Further, it contains sulforaphane, a compound that blocks enzymes that cause joint destruction through inflammatory diseases like arthritis.
A compound called kaempferol is present in the juice and is known to reduce the impact of histamines (allergy-related substances) in your body. This consequently reduces the occurrences of allergic reactions.
3. Improves Body Immunity
Broccoli contains vitamin C and carotenoids such as zeaxanthin and beta-carotene, which have powerful antioxidant qualities. Antioxidants help counter the effects of free radicals that may be in the body due to environmental exposure to pollution.
They are also known to help in improving body immunity. Furthermore, broccoli juice contains flavonoids that help recycle vitamin C in the body so that it can be retained and work for longer.
4. Improves Bone Health
Broccoli juice contains high levels of vitamin K and calcium, which are good for bone health and prevention of bone degrading conditions like osteoporosis. Vitamin K also plays a major role in enhancing blood cell formation in the bone marrow.
It is, therefore, a good way to help children, lactating mothers, and even the elderly to have healthy bones and sufficient blood cells which also contributes to better body immunity.
5. Improving Skin and Hair Health
Broccoli juice contains vitamin C which aids in collagen production in the body. Collagen plays a major role in supporting body organs and cells and keeping them firm.
It is, therefore, great for skin firmness and reducing the occurrences of wrinkles. A boost in collagen will also keep your hair strong and healthy.
6. Aiding Digestion
Broccoli juice contains dietary fiber that aids in digestion. It, therefore, prevents constipation. In addition, it helps in maintaining a healthy digestive tract because the gut bacteria feed off it.
How Much Broccoli Juice Should I Have?
Depending on your health goals, the amount of broccoli juice you consume will vary. However, because it causes bloating, you should not have too much of it.
It is, therefore, advisable to have just 1-2 glasses (12-16 oz) a day, even if you have a stronger digestive system. This will help you gain its health benefits without much bloating.
Can I Juice Broccoli Stems?
You can juice broccoli stems/stalks. They too contain the vitamins and minerals contained in the green leafy part. The stalks contain more fiber which is good for the digestive system. Just make sure to clean the stalks thoroughly before juicing.
What Should I Do If Broccoli Juice Makes Me Bloated?
Broccoli is a cruciferous vegetable and it contains a complex sugar substance called raffinose. Intestinal bacteria are not able to digest raffinose effectively and that causes bloating. One way to resolve this is by populating your gut with more friendly bacteria (probiotics) to aid in digestion.
You can achieve this by eating yogurt, kefir, or buttermilk regularly because these fermented foods are rich in probiotics. In their absence, you can use probiotic supplements like lactobacillus GG.
Some other great alternatives to reduce bloating would include lemon juice and ginger. These are easy to make at home and they are quite affordable.
In conclusion, you can juice broccoli because it contains multiple nutrients and antioxidants which are healthy for you. Some of the benefits of consuming this juice include boosted immunity, reduction of inflammation, and reduction of cholesterol levels.
You can include the broccoli stems/stalks in the juicing process. You should have just 1-2 glasses (12-16 oz) of broccoli juice per day and in case of bloating, consider taking lemon juice or naturally fermented yogurt, or probiotics.
- The health benefits of broccoli – Medical News Today