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16 Amazing Health Benefits Of Broccoli You Should Know

16 Amazing Health Benefits Of Broccoli You Should Know

Ah broccoli, that once-hated vegetable of our childhoods that is now at the forefront of better health. When I was a kid, broccoli would be buried under mashed potatoes in a feeble attempt to hide it, fed to my dog when no one was looking, or when I got really advanced, stuffed into our hollow table legs. The smell eventually got me busted. When you start to see all the great benefits of broccoli, you’ll now look to it as a go-to meal choice. I do, even though it would have 8-year-old me shaking his head in disgust. Here are 16 great benefits of the veggie Newman from Seinfeld called a “vile weed” before drowning it in honey mustard sauce.

1. It Helps To Combat Arthritis

There is a compound in broccoli called sulphoraphane that is a sulfer-rich compound. It blocks a key destructive enzyme that damages cartilage. Keeping broccoli a part of your diet may help to slow down and even prevent osteoarthritis. This sulphoraphane actually is crucial in some other areas.

2. It May Help Blood Pressure & Kidney Health

The sulphoraphane in the broccoli may significantly help to improve your blood pressure and kidney function also. A study in rats showed that people who suffered from hypertension showed improved kidney function and lowered blood pressure when given sulphoraphane .

3. It Can Help Fight Cancer

We’re looking again at sulphoraphane which is attributed to cruciferous vegetables and the combined ability to help fight cancer. The bitter taste that comes from the sulfer-containing compound is what aids in it’s ability in fighting cancer. Sulphoraphane can inhibit the enzyme that has known to be involved in the progression of cancer cells. Along with that, compounds in broccoli called isothyiocyanates appear to target and block mutant genes associated with cancer growth.

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4. It Contains High Amounts Of Folate

Adequate intake of folate has shown promise in protecting against stomach, colon, pancreatic and cervical cancer. Folate has been seen to help reduce the risk of breast cancer in woman.

5. It Helps Reduce Cholesterol

Like other vegetables and fruits, broccoli contains soluble fiber that helps draw cholesterol out of your body

6. It’s A Powerful Antioxidant

Vitamin C is just one of many antioxidants, and broccoli contains it in abundance, more than any other cruciferous vegetable. It also contains other powerful antioxidants such as lutein and beta-carotene.

7. It Aids In Bone Health

This is due to broccoli’s high content of both calcium and vitamin K. Both of these are key in bone health as well as preventing osteoporosis.

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8. It Is Effective At Reducing Allergic Reaction & Inflammation

Broccoli is a good source of omega-3 fatty acids, which are like nature’s anti-inflammatory. Broccoli also contains a compound called kaempferol which helps lessen the impact of allergy related substances on the body.

9. It Can Help Fight Cardiovascular Disease

We’re back to the funny sounding word again: kaempferol which has been shown in studies to give us a reduced risk of developing not only cardiovascular disease but cancer as well.

10. It Helps In Overall Heart Health

Not only is that sulforaphane in broccoli an anti-infammatory itself but it may be able to prevent (or reverse) some of the damage to blood vessel linings that can be caused by inflammation due to chronic blood sugar problems.

11. It Helps Ease The Damage Done By Diabetes

This goes hand in hand with the above point, as studies looked at the damage that can be caused by diabetes regarding the heart. It was pointed out that it wasn’t saying that eating broccoli would counteract diabetes but that the sulforaphane encourages the production on enzymes that protect blood vessels and cause a reduction in the number of molecules that can damage cells.

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12. It Protects Against Myocardial Oxidative Damage & Cell Death

When there is lack of oxygen to the heart for a period of time this is known as ischemia. When the blood supply returns the circulation can cause inflammtion and oxidative damage because there was an absence of oxygen and nutrients. This is called reperfusion, and guess what small, tree like vegetable has been shown to protect against this damage? Broccoli.

13. It’s High In Fiber

Broccoli contains a great amount of soluble fiber for the cholesterol issue listed above but soluble fiber also helps aid in digestion, prevent constipation, and helps maintain a blood sugar balance.

14. It Contains Protein

Clearly it’s not as much protein as beef, chicken or fish, but broccoli contains as much protein as a cup of rice or corn. The difference between those starchy carbs and broccoli is that broccoli has half the amount of calories.

15. It Aids In Weight Loss

Speaking of calories, broccoli makes a good choice in weight loss for a few reasons. The main reason has to do with the soluble fiber content which helps curb overeating. Along with that, broccoli promotes satiety which is the ability to feel fuller for longer. There are three things in a food which helps with feeling full and they are protein, water and fiber, three things abundant in broccoli.

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16. It Alkalizes Your Body

Like other vegetables broccoli keeps your body from becoming too acidic. When the pH of your body is out of balance it can lead to issues such as mineral deprivation, hypertension, strokes, and a weakened immune system just to name a few.

Wrapping It Up

You always knew broccoli was good for you, now you REALLY know why it is. It’s time to call your mom up and let her know she was right and you were wrong and you’re sorry. There’s no time like the present to start including this little beauty in as many meals as you can. Broccoli works amazing in stir fries, chopped up into salads, and even steamed with some fresh melted cheddar on top. Broccoli is easy to prepare, cheap, and clearly nutritious.

And you can also let your mom know how wrong you were for thinking those acid wash jeans were cool…

Featured photo credit: Carolyn Coles via flickr.com

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Jamie Logie

Jamie is a personal trainer and health coach with a degree in Kinesiology and Food and Nutrition.

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Last Updated on July 10, 2020

How to Take Control of Your Life with Better Boundaries

How to Take Control of Your Life with Better Boundaries

We all have them—those hurtful, frustrating, offensive, manipulative people in our lives. No matter how hard we try to surround ourselves with positive and kind people, there will always be those who will disrespect, insult, berate, and misuse you if we allow them to.

We may, for a variety of reasons, not be able to avoid them, but we can determine how we interact with them and how we allow them to interact with us.

So, how to take control of your life and stop being pushed around?

Learning to set clear firm boundaries with the people in our lives at work and in our personal lives is the best way to protect ourselves from the negative effects of this kind of behavior.

What Boundaries Are (And What They’re Not)

Boundaries are limits

—they are not threats or ultimatums. Boundaries inform or teach. They are not a form of punishment.

Boundaries are firm lines—determined by you—which cannot be crossed by those around you. They are guidelines for how you will allow others to treat you and what kind of behaviors you will expect.

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Healthy personal boundaries help protect you from physical or emotional pain. You may also need to set firm boundaries at work to ensure you and your time are not disrespected. Don’t allow others to take advantage of your kindness and generosity.

Clear boundaries communicate to others that you demand respect and consideration—that you are willing to stand up for yourself and that you will not be a doormat for anyone. They are a “no trespassing” sign that makes it very clear when a line has been crossed and that there will be consequences for doing so.

Boundaries are not set with the intention of changing other people. They may change how people interact with you, but they are more about enforcing your needs than attempting to change the general behavior and attitude of others.

How to Establish Boundaries and Take Control of Your Life

Here are some ways that you can establish boundaries and take control of your life.

1. Self-Awareness Comes First

Before you can establish boundaries with others, you first need to understand what your needs are.

You are entitled to respect. You have the right to protect yourself from inappropriate or offensive behavior. Setting boundaries is a way of honoring your needs.

To set appropriate boundaries, you need to be clear about what healthy behaviors look like—what healthy relationships look like.

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You first have to become more aware of your feelings and honest with yourself about your expectations and what you feel is appropriate behavior:

  • Where do you need to establish better boundaries?
  • When do you feel disrespected?
  • When do you feel violated, frustrated, or angered by the behavior of others?
  • In what situations do you feel you are being mistreated or taken advantage of?
  • When do you want to be alone?
  • How much space do you need?

You need to honor your own needs and boundaries before you can expect others to honor them. This allows you to take control of your life.

2. Clear Communication Is Essential

Inform others clearly and directly what your expectations are. It is essential to have clear communication if you want others to respect your boundaries. Explain in an honest and respectful tone what you find offensive or unacceptable.

Many people simply aren’t aware that they are behaving inappropriately. They may never have been taught proper manners or consideration for others.

3. Be Specific but Don’t Blame

Taking a blaming or punishing attitude automatically puts people on the defensive. People will not listen when they feel attacked. It’s part of human nature.

That said, you do not need to overexplain or defend yourself. Boundaries are not open to compromise.

Sample language:

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  • “You may not…yell or raise your voice to me…”
  • “I need…to be treated with respect…”
  • “It’s not okay when…you take things from my desk without asking…”
  • “I won’t…do your work…cover for you anymore…”
  • “It’s not acceptable when…you ridicule or insult me…”
  • “I am uncomfortable when…you use offensive language”
  • “I will no longer be able to…lend you money…”

Being able to communicate these without sounding accusatory is essential if you want others to respect your boundaries so you can take control of your life.

4. Consequences Are Often Necessary

Determine what the appropriate consequences will be when boundaries are crossed. If it’s appropriate, be clear about those consequences upfront when communicating those boundaries to others.

Follow through. People won’t respect your boundaries if you don’t enforce them.

Standing our ground and forcing consequences doesn’t come easily to us. We want to be nice. We want people to like us, but we shouldn’t have to trade our self-respect to gain friends or to achieve success.

We may be tempted to let minor disrespect slide to avoid conflict, but as the familiar saying goes, “if you give people an inch, they’ll take a mile.”

It’s much easier to address offensive or inappropriate behavior now than to wait until that behavior has gotten completely out of hand.

It’s also important to remember that positive reinforcement is even more powerful than negative consequences. When people do alter the way they treat you, acknowledge it. Let people know that you notice and appreciate their efforts.

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Final Thoughts

Respect is always a valid reason for setting a boundary. Don’t defend yourself or your needs. Boundaries are often necessary to protect your time, your space, and your feelings. And these are essential if you want to take control of your life.

Start with the easiest boundaries first. Setting boundaries is a skill that needs to be practiced. Enlist support from others if necessary. Inform people immediately when they have crossed the line.

Don’t wait. Communicate politely and directly. Be clear about the consequences and follow them through.

The better you become at setting your own boundaries, the better you become at recognizing and respecting the boundaries of others.

Remember that establishing boundaries is your right. You are entitled to respect. You can’t control how other people behave, but you do have control over the way you allow people to treat you.

Learning to set boundaries is not always easy, but with time, it will become more comfortable. You may eventually find that boundaries become automatic and you no longer need to consciously set them.

They will simply become a natural extension of your self-respect.

Featured photo credit: Thomas Kelley via unsplash.com

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