Compiled & Medically reviewed by
Dr.Sanjana.V.B. Bhms. Dbrm.Cdn

Broccoli for healthy naturally young skin& weight loss

Broccoli is a good source of vitamin C, an antioxidant which can protect your skin from oxidative stress induced damage. It helps in skin repair and prevention of skin wrinkles and sagging by boosting collagen formation. You can eat broccoli as various types of healthy salads for improved glow and radiance of your skin 

Broccoli, chickpea  & seeds  salad

Total cooking time 20 min

Serving -2 persons

Ingredients:

Broccoli - 3 cups[cooked]

Chick peas-1 cup [cooked]

Onion - 1 chopped

Garlic - 3 cloves grated

Yogurt -1/4 cup

salt to taste

Red Chilli Flakes – 1/2 tsp

Lemon Juice - 1 tbsp

Olive Oil - 3 tbsp

Pomegranate -1/2 cup

Pepper-1/2tsp

Chia seeds-2tsp

Sunflower seeds-2tsp

 preparation of salad:

v STEP 1:

Cook broccoli  in boiling water and cook for 2 to 3 minutes. Pour out the water and set aside broccoli. Cook chick peas in water, drain & set aside.[12 minutes in pressure cooker].

v STEP2:

Mix grated garlic, yogurt, olive oil, lemon juice,red chilli flakes .Whisk  everything well to be a smooth paste. Add  cooked broccoli,cooked chickpeas, onion and toss to combine. Add pomegranate seeds,chia seeds,sun flower seeds to it and combine. Let  it stand for  5 minutes. Season with pepper and salt &serve.

Health benefits of the salad

  The salad has nutritious broccoli which is a low glycemic index food with many essential nutrients. That is, it has only a minimal effect on blood sugar levels of your body. The glycemic index estimates how a food affects your blood sugar levels. The glycemic index (GI) for broccoli is 10 which low and hence people with diabetes or high blood sugar levels may consume broccoli.

   Broccoli has only a trace amount of fat and is cholesterol-free. However, it contains a small amount of omega-3 fatty acids in the form of alpha-linolenic acid (ALA). Omega 3 fatty acids in moderate amounts are good for heart health.  Broccoli is beneficial and safe for intake in people having heart diseases.

     Broccoli is a good source of vitamin C, an antioxidant and immunity boosting nutrient which may protect you from infections and diseases consequent to oxidative stress. Broccoli and its vitamin C content helps in skin repair and prevention of skin wrinkles and sagging by boosting collagen formation.

      It is also an excellent source of vitamin K, important in bone health and wound healing and helps in normal blood clotting mechanism of the body.

     Minerals in broccoli include manganese, potassium, and phosphorus which are essential for health of bones and cardiovascular system.

It's also a great source of vitamin A, manganese, potassium, folic acid and other B vitamins.

All these nutrients aid in keeping your heart, nerves and eyes in good healthy functional condition  fighting against degenerative changes .

Folates[folic acid] are essential for the health of fetus in pregnant women. Broccoli is very low in calories, providing only 31 calories per cup (91 grams).

    Pomegranate seeds in the  salad contains many important vitamins and minerals. There is 16mg of vitamin C in a medium-sized fruit, which is about 18% of the recommended daily value.

The estimated glycemic load (GL) of fresh pomegranate is 18[low]. Glycemic load is an estimated glycemic index that considers the serving size of a given food or beverage.

Pomegranate arils are packed with nutrients and antioxidants, substances that can help prevent or delay damage within the cells.

   Research studies show that certain components of pomegranate such as polyphenols have potential antioxidant, anti-inflammatory, and anticarcinogenic effects. The antioxidant potential of pomegranate juice is more than that of red wine and green tea, which is induced through ellagitannins and hydrosable tannins.

Pomegranate has catechins with a high antioxidant activity.

Pomegranate is an affluent source of polyphenols with high antioxidative potential. Moreover,  antiatherogenic ,antihypertensive, and anti-inflammatory effects have been shown in limited studies in human and murine models. That means they help in preventing clots within blood vessels.

Pomegranate seeds prevent the activity of serum angiotensin-converting enzyme and reduces systolic blood pressure.

Punicic acid, which is the main constituent of pomegranate seed oil, has antiatherogenic effects; it prevents clot formation within the blood vessels.

According to an American study published in the journal ACS Chemical Neuroscience eating this fruit can protect you from neurological disorders such as Alzheimer’s disease.

The researchers highlighted the anti-inflammatory and neuroprotective action of compounds called urolithins.

These protective agents are produced when ellagitannins , present in pomegranates  are metabolized by intestinal bacteria.

Polyphenols are powerful antioxidants which are found in a large number of fruit and vegetables.

The researchers observed in vitro that these urolithins lowered the levels of the ß-amyloid protein which is responsible for the formation of toxic clumps between neurons that is associated with Alzheimer’s disease.

Pomegranate is a good source of fructose, sucrose, and glucose. It also has some of the simple organic acids such as ascorbic acid, citric acid, fumaric acid, and malic acid

 It also contains small amounts of all amino acids, specifically proline, methionine, and valine.

 Pomegranate rich in polyphenols. The largest classes include tannins and flavonoids with antioxidative and preservative activities.

Pomegranates also contain other antioxidant compounds, such as quercetin and anthocyanins, which also repair cell damage caused by oxidative stress.

   Chia and sunflower seeds add to the nutritional benefits of the salad. These seeds are great sources of omega 3 fatty acids and fibers. They also contain potassium, calcium, iron, magnesium, vitamin B6 and vitamin C.All these nutrients are good for the health of heart, bones, circulatory &nervous system.

   Most of the carbohydrate in chickpeas is fiber and starch and help reducing blood sugar levels in blood. Consuming foods high in resistant starch like chickpeas may also improve the health of the digestive system.

Most of the fat in chick peas is polyunsaturated fat. Chickpeas are a good source of plant-based proteins and help in body building, enzyme and hormonal functions of the body.

    Yogurt contains beneficial bacteria and may function as a probiotic, providing a variety of health benefits. Probiotics are live bacteria that help digestive health and immunity.

 Yogurt is a rich source of protein. Protein in yogurt is either whey or casein. It also contains  vitamin b12, calcium, phosphorus & riboflavin.

FOR FURTHER READING  CLICK THE LINKS:

http://siahmsrwellness.in/pomegranate-to-stay-healthy-active  

http://siahmsrwellness.in/broccoli  

http://siahmsrwellness.in/nuts-seeds