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Pular para o conteúdo O brócolis contêm luteína e zeaxantina esses dois compostos antioxidantes da família de carotenoides. Uma porção cozida (½ xícara ou 125 ml) contém mais luteína e zeaxantina que os brócolis gratinado.
Comer alimentos de verdade é essencial para manter a boa saúde e ser mais feliz. Que é considerado um dos vegetais mais nutritivos que existe. É uma ótima opção de alimento para quem quer perder peso e quer seguir uma alimentação de verdade e nutritiva. Aproveite os benefícios do brócolis por consumi-lo regularmente.
brócolis Benefícios do brócolis para saúde: 1. Benefícios do brócolis para gestantes: O brócolis é tão nutritivo e cheio de nutrientes, principalmente para mulheres grávidas. A fibra contida nesse vegetal ajuda eliminar a constipação, que é muito comum durante a gravidez. Além disso, o seu conteúdo de folato garante que não há defeitos congênitos, como defeitos do tubo neural, que são um grande problema para as gestantes que sofrem de uma deficiência de ácido fólico.
2. Promove a saúde do cabelo: Se você deseja ter o cabelo saudável e forte, inclua o brócolis mais na sua dieta. Ele tem vitaminas como a vitamina C, vitamina A e vitamina B6 que mantem o cabelo-nutritivo, o que pode deixar seu cabelo liso e forte.
Estas vitaminas estimulam a produção de sebo, uma substância oleosa secretada pelos folículos pilosos. Sebo atua como um hidratante natural e condicionador para o seu couro cabeludo e cabelo, que por sua vez irá evitar cabelos secos e crespos.
Além disso, o seu teor de cálcio fortalece os folículos pilosos e pode reduzir a perda de cabelo e emagrecimento. Para o bom crescimento de cabelo e saúde.
3. Combate a carência de vitamina D no organismo: O brócolis não é uma fonte de vitamina D, mas é uma excelente fonte de vitamina K e também da vitamina A na forma de betacaroteno. Muitas pessoas têm grandes deficiências de vitamina D que não podem ser corrigidas somente através de dieta, precisando ingerir suplementação alimentar.
Quando grandes doses suplementares de vitamina D são necessárias para compensar a deficiência, é preciso um abastecimento de vitamina K e vitamina A para ajudar a manter o equilíbrio do metabolismo da vitamina D.
Assegurar a ingestão adequada de vitamina K e vitamina A junto com a suplementação de vitamina D é importante para garantir os resultados da suplementação. Neste caso o brócolis pode desempenhar um papel particularmente útil para equilibrar este processo uma vez que ele contém uma forte combinação de ambos vitamina A e vitamina K.
4. Ajuda a emagrecer: Uma porção de um copo de brócolis cru tem apenas 30 calorias e a mesma quantidade do vegetal cozido tem 54 calorias. Além de conter tão poucas calorias, a mesma quantidade de brócolis cru fornece mais de 100 por cento da necessidade diária das vitamina C e vitamina K.
Ele também é uma boa fonte de ácido fólico e vitamina A e fornece alguma vitamina B6 e potássio. As quantidades destes nutrientes vão variar se ele for ingerido cru ou cozido, no entanto, trata-se de um alimento nutricionalmente muito rico e pouco calórico. Ideal para dietas de emagrecimento.
5. Promove ossos saudáveis: Cada porção de brócolis melhora sua saúde óssea. Sendo rico em cálcio e vitamina K, pois ele promove a saúde dos ossos e ajuda a prevenir a osteoporose. Além disso, uma dieta rica em vitamina K tem sido associada a um menor risco de fraturas.
Além disso, o brócolis é rico em fibras e pobre em calorias e podem ajudá-lo a gerenciar seu peso, que é importante para a saúde óssea. Então, coma regularmente para evitar a deficiência de cálcio e seus efeitos.
6. Fortalece o sistema imunológico: As substâncias responsáveis pelas tonalidades verdes e roxas encontradas nas diferentes variedades de brócolis são a vitamina C, o betacaroteno e outras vitaminas e minerais, principalmente o selênio, cobre, zinco e o fósforo. Estes nutrientes compõem um grupo de grandes fortalecedores do sistema imunológico que pode protegê-lo de inúmeras infecções.
O brócolis também é uma fonte rica de um fitonutriente chamado kaempferol. Este nutriente age dentro do nosso aparelho digestivo e tem a capacidade de diminuir o impacto de substâncias relacionadas à alergia porque interfere no sistema imunológico. Ao diminuir o impacto de substâncias relacionadas à alergia, o kaempferol pode ajudar a reduzir o risco de inflamação crônica.
7. Contra esclerose: O brócolis é rico em vários nutrientes, como os ácidos graxos ômega 3. Pesquisas recentes sugerem que a ingestão de dieta rica em ácidos graxos ômega-3 pode reduzir ou retardar o início da esclerose lateral amiotrófica (ALS), também conhecida como doença de Lou Gehrig.
8. Aumenta o poder do cérebro: O brócolis é uma grande fonte de vitamina K, que é conhecido por melhorar a função cognitiva e melhorar a capacidade intelectual. Ele também tem várias vitamina B que desempenham um papel fundamental na melhoria da memória e a resistência mental.
O brócolis também podem aliviar os efeitos da exaustão mental e depressão. O auto teor de nutrientes é importante no crescimento de novas células cerebrais, bem como as conexões neurais, que são essenciais para a função cognitiva e boa memória.
Esses benefícios pode prevenir defeitos do tubo neural em recém-nascidos. Comer uma xícara de brócolis , três vezes por semana pode reduzir sua chance de sofrer de demência e Alzheimer na velhice.
9. Ajuda a evitar e a tratar anemia: A anemia é a diminuição de células vermelhas no sangue e está diretamente relacionada com a falta de ferro e certas proteínas no organismo. O brócolis é rico em ambos e, portanto, constitui um excelente remédio contra anemia.
O cobre, também encontrada no brócolis, é um outro mineral essencial para a produção de células vermelhas do sangue e juntamente com o ferro tem papel fundamental na sua renovação e manutenção dos seus níveis.
10. Protege a saúde dos olhos: A zeaxantina, o betacaroteno, a vitamina A, o fósforo e outras vitaminas do complexo B, são muito benéficas para a saúde dos olhos. Estas substâncias os protegem contra a degeneração macular e a catarata, além de reparar danos causados pela radiação solar.
11. Protege contra os raios UV: Além disso, a glucorapanina, um dos fitonutrientes encontrados em quantidades significativas, foi conectada com a reversão dos efeitos negativos da exposição ao sol.
12. Previnem distúrbios estomacais: Boa parte do brócolis são fibras, o ingrediente principal para a cura da constipação e benéfico para quase todas as doenças do estômago, inclusive porque a constipação é a raiz de quase todas as doenças gástricas.
As fibras acrescentam volume ao alimento, retém a água e tornam os movimentos intestinais mais saudáveis. O magnésio e as vitaminas também podem curar acidez estomacal, facilitar a digestão e a absorção dos nutrientes dos alimento e reduzir eventuais inflamações no trato digestivo.
13. Mantém a saúde do coração: Pesquisadores do Instituto do Colégio Imperial de Londres provaram que certas substâncias químicas em brócolis impulsionam um mecanismo de defesa natural que protege as artérias do entupimento que causam ataques cardíacos.
Contendo cargas de potássio, vitamina C e antioxidantes, ele melhora a capacidade de bombeamento de sangue das artérias, reduz o dano ao coração devido à privação de oxigênio e fornece níveis mais elevados de produtos químicos para um coração saudável durante a privação de oxigênio.
Algumas evidências também provam que comer brócolis regularmente pode reverter os danos causados pelo diabetes nos vasos sanguíneos do coração. Inclua em sua dieta esse vegetal para manter um coração saudável e reduzir o risco de aterosclerose, doença cardíaca e ataques.
14. Rejuvenesce a pele: Além disso, a vitamina C é um poderoso antioxidante quando consumido em sua forma natural e pode ajudar a combater danos causados á nossa pele pelo sol e pela poluição. Ela também ajuda a reduzir rugas e a melhorar a textura da pele em geral.
Quando se fala em vitamina C, em geral as pessoas pensam automaticamente nas frutas cítricas, pois vale lembrar que uma porção de um copo de brócolis cru contém mais vitamina C do que o recomendado diariamente.
A vitamina C desempenha um papel fundamental na formação de colágeno, o principal sistema de suporte da pele. No entanto, ele também fornece vitamina A e vitamina E, também cruciais para manter a pele com aspecto saudável.
15. Melhora a pele: O crédito para manter a sua pele brilhante e jovem vai para antioxidantes especialistas como beta-caroteno e vitamina C, bem como outros ajudantes como o complexo de vitamina B e vitamina E.
16. Oferecer ação anti-inflamatória: O brócolis pode ser considerado um bom anti-inflamatório e pode retardar os danos às articulações associados com a osteoartrose. Um estudo da Universidade de East Anglia descobriu que o seu alto teor de sulforafano pode ajudar pessoas que sofrem de artrite porque ele age bloqueando as enzimas que causam a destruição da articulação.
Interrompendo o efeito de uma molécula chave conhecida por causar inflamação. Além disso, os ácidos graxos ômega 3 presentes nesse vegetal também podem ajudar a conter processos inflamatórios.
17. Regula a pressão arterial: Pesquisadores descobriram que ele ajuda a regular a pressão arterial. Um enxofre orgânico composto nesse vegetal, o sulforafano, desempenha um papel fundamental na melhoria ligação ou substituição de DNA, que é crucial para a função celular normal e expressão gênica adequada.
benefícios do brocolis Além disso, o magnésio, cálcio e potássio no brócolis também ajudam a regular a pressão arterial. Ele junto com outros vegetais crucíferos como couve de bruxelas, repolho, couve-flor, rabanete e rúcula devem ser incluídos em sua dieta para normalizar os níveis de pressão arterial.
18. Evita doenças cardíacas: Além dos antioxidantes já mencionados, o brócolis também contém um alto teor de fibras, juntamente com níveis significativos de betacaroteno, ômega 3 e outras vitaminas que ajudam a reduzir o colesterol ruim e manter o coração funcionando corretamente, regulando a pressão sanguínea. Quando cozido no vapor, as fibras combinam melhor com os ácidos biliares tornando a sua excreção muito mais fácil e eficiente.
A excreção dos ácidos biliares está ligada a regulação dos níveis de colesterol e, consequentemente, à saúde cardíaca. Além disso, o potássio é um vasodilatador que pode aumentar o fluxo sanguíneo e melhorar a oxigenação de órgãos essenciais, relaxando a tensão e o estresse sob as veias e o coração.
19. Luta contra o câncer: O brócolis é fonte de luteína e sulforafano, antioxidantes muito potentes e cada vez mais estudados por cientistas. Os antioxidantes são substâncias químicas produzidas pelo corpo ou encontradas em frutas, vegetais e grãos. Além disso, eles podem ajudar a encontrar e neutralizar os radicais livres que causam danos às células do nosso organismo.
20. Tem ação desintoxicante: A presença de vitamina C, enxofre e certos aminoácidos fazem dele um excelente desintoxicante. Ingerir brócolis ajuda a remover os radicais livres e toxinas como o ácido úrico do corpo, purificando o sangue e mantendo afastados os problemas relacionados com toxinas.
Confira no vídeo a seguir mais benefícios do brócolis para a saúde: VIDEO
Malefícios do brócolis: O brócolis , assim como a couve-flor, o repolho ou a couve, do grupo das crucíferas, apresenta substâncias que são responsáveis tanto por seu aroma quanto por seu sabor. Além disso, esses compostos têm a capacidade de bloquear a utilização e a absorção do iodo, e acabam assim retendo a atividade da glândula tireoide. E um consumo muito alto de crucíferas causou hipotireoidismo em animais.
Alan Costa Formado em Comunicação Social, especialista em jornalismo digital e SEO, responsável por criar diversos projetos na internet, afim de levar conhecimento à todos sobre saúde, beleza, bem estar, natureza e entretenimento.
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