In addition to fiber, broccoli also contains extremely good nutrients.

Fiber helps you have regular bowel movements. Women need at least 25 grams of fiber a day, while men need 38 grams. One cup of raw broccoli has 2.6 grams of fiber. But in addition to improving digestion, broccoli has many other health benefits, according to the health information site Everyday Health (USA).

Sulforaphane in broccoli improves digestion

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A study published in the Journal of Clinical Biochemistry and Nutrition compared the constipation-relieving benefits of broccoli to those of alfalfa. One group ate 20 grams of broccoli daily, while the other group ate 20 grams of alfalfa.

After 4 weeks, the broccoli group had fewer constipation problems because this vegetable has a positive effect on gut bacteria. This benefit is due to broccoli being high in a phytochemical called sulforaphane. To get the most out of the sulforaphane in broccoli, we should chop it up, or even eat it fresh.

In fact, vegetables like broccoli and kale contain sulforaphane, but in an inactive form. To activate sulforaphane, a catalyst is needed, a plant enzyme. These enzymes are secreted by broccoli and kale when damaged. This is part of a natural defense mechanism.

Therefore, chopping or chewing raw broccoli will help absorb the maximum amount of sulforaphane. If broccoli is boiled or cooked in the microwave, the sulforaphane content will be reduced. However, people can still take advantage of the abundant amount of fiber, antioxidants and minerals in broccoli.

Sulforaphane not only improves digestion but also protects the body against cancer. Sulforaphane protects cells from damage caused by free radicals. Some inflammation can be eliminated by sulforaphane. This nutrient can also protect cells from DNA damage and slow the growth of cancerous tumors.

If you don’t like broccoli, you can choose cauliflower or other cruciferous vegetables such as bok choy, Chinese cabbage, and mustard greens. They can all help increase beneficial bacteria and improve intestinal health, according to the health information site Everyday Health (USA).