Eating Broccoli During Pregnancy - Health Benefits And Risks

Broccoli During Pregnancy - Know Benefits, Side Effects, And Is It Safe

Broccoli is packed with crucial nutrients that are required for a healthy pregnancy. It is a great source of folate, calcium, potassium, magnesium, vitamin C, fiber, and powerful antioxidants. All these nutrients contribute to the healthy growth and development of the fetus. They are also essential to maintain maternal health as well. Broccoli is a healthy and nutrition-dense green veggie that contains tons of nutrients and offers several health benefits to both the mom-to-be and her growing baby. This article is all about having Broccoli during pregnancy. Read this article to know the health benefits and side effects of taking broccoli while pregnant.

Broccoli During Pregnancy - Health Benefits & Risks

Health Benefits of Broccoli during pregnancy

Broccoli is a powerhouse of nutrition that is fully packed with vitamins, minerals, fiber, and antioxidants. Some of the amazing health benefits provided by broccoli during pregnancy are :

1. Promote Fetal Development

It is a good source of multiple vitamins, minerals, fiber, and antioxidants which are essential during pregnancy. The nutrients present in broccoli also help with the neurological development of the baby. Hence, consumption of broccoli during pregnancy promotes fetal development.

2. Improve Bone Health

This veggie is a rich source of calcium and vitamin K. Both of these nutrients play a major role in strengthen your bones and help to prevent osteoporosis (A condition in which you becomes weak and brittle). Along with calcium broccoli also contain other essential minerals such as zinc, phosphorus, and magnesium which are required to improve your bone health during pregnancy.

3. Rich in Antioxidants

Broccoli contains powerful antioxidants that help to detoxify your body. It also contains phytochemicals such as glucosinates which are good for the immune system. 

4. Prevent Anemia

Your body requires more iron during your pregnancy period to make extra blood (hemoglobin) for you and your growing baby and its deficiency can lead to anemia (a condition in which your body has lower than normal amounts of healthy red blood cells or hemoglobin). So, eating an iron-rich diet during pregnancy is very essential to prevent anemia. 

5. Reduce the risk of Gestational Diabetes

This versatile veggie helps to regulate your blood sugar levels which help to reduce the risk of gestational diabetes.

6. Good Heart Health

Broccoli contains fatty acids, fiber, and vitamins that help to regulate your blood pressure and also reduces bad cholesterol thereby leading to a healthy heart. Consumption of this nutrient-rich veggies helps to protect your blood vessels from damage as well.

7. Immunity Booster

This cruciferous veggie is a rich source of vitamin C that gives your body the boost you need to fight off infections thereby boost your immunity during this delicate phase. A pregnant woman is more prone to infections or diseases. So, it's good to include immunity booster foods in your pregnancy diet. It also helps to detoxify your body and removes free radicals that can lead to arthritis or wrinkles. 

8. Better Vision

Broccoli is a rich source of beta-carotene and vitamin A. Both of these nutrients are essential to maintain eye health and help to keep eye ailments at a bay.

9. Healthy Digestive Tract

Broccoli is a great source of fiber. It consists of both soluble and insoluble fiber that helps to retain water and regulate bowel movements thereby prevent constipation and promote a healthy digestive tract.

10. Healthy Skin

Broccoli is a powerhouse of nutrients and antioxidants such as vitamin C and minerals such as copper and zinc. Consumption of broccoli helps in maintaining healthy skin. It also protects your skin from getting infections and keeps the natural glow of your skin hence make your skin glowing and radiant during pregnancy as well.

11. Prevent Cancer

Broccoli contains a compound called isothiocyanate that helps to decrease inflammation. Chronic inflammation can increase the risk of cancer. The cancer-fighting properties of this veggie help to reduce the risk of certain cancers such as lung cancer, colon cancer, or stomach cancer.

12. Healthy Weight Gain

It is high in fiber that aids digestion prevents constipation, maintains low blood sugar, and keeps you full for a longer time hence satiate your hunger pangs and curbs overeating which in turn helps you to maintain a healthy weight during your pregnancy. 

Nutritional Value of Broccoli 

100 g of fresh raw Broccoli contain the following nutrients :

Nutrient Value of Broccoli per 100 g

Principle Nutrient Value
Energy 34 kcal
Carbohydrates 6.64 g
Protein 2.82 g
Cholesterol 0 mg
Dietary Fiber 2.60 g
Fat 0.37 g
Vitamin A 623 IU
Vitamin B1 (Thiamine) 0.071 mg
Vitamin B2 (Riboflavine) 0.117 mg
Vitamin B3 (Niacin) 0.639 mg
Vitamin B5 (Pantothenic Acid) 0.573 mg
Vitamin B6 (Pyridoxine) 0.175 mg
Vitamin B9 (Folates) 63 µg
Vitamin C 89.2 mg
Vitamin E 0.17 mg
Vitamin K 101.6 µg
Calcium 47 mg
Iron 0.73 mg
Copper 0.049 mg
Magnesium 21 mg
Manganese 0.210 mg
Selenium 2.5 µg
Zinc 0.41 mg
Sodium 33 mg
Potassium 316 mg
Carotene-ß 361 µg
Crypto-xanthin-ß 1 µg
Lutein-zeaxanthin 1403 µg

Ways to include Broccoli in the pregnancy diet

Here are some of the simple and easy ways to include broccoli in the pregnancy diet:

-> You can add chopped or steamed broccoli to your soups or salads to enhance their taste.

-> Stir-fry broccoli and mix it with other veggies of your choice to make a quick snack.

-> Chop the broccoli and steam it. Add these to salads or use them as a topping for pasta, pizza, or any other food items that you prepare.

-> You can saute, steam, or roast it to make a quick and healthy dish.

Risks of eating broccoli during pregnancy

Broccoli is considered a superfood as it is full of vital nutrients that contribute to a healthy pregnancy. It offers you numerous benefits only if you've them in limited quantities.

Overeating anything is not a good idea during pregnancy. Having broccoli in large amounts can cause some side effects too. Some of the side effects caused due to consumption of broccoli during pregnancy are:

-> Some pregnant women may have allergic reactions due to the consumption of broccoli that can lead to hives or rashes. 

-> Consumption of broccoli when pregnant may lead to gas or stomach-related issues.

Frequently Asked Questions (FAQs)

1. Is it safe to eat Broccoli during pregnancy?

Broccoli contains various vitamins and minerals that your body needs to nourish your little one. It is one of the healthiest veggies that provide numerous benefits to you during the course of pregnancy. It is absolutely safe for consumption during pregnancy. But remember to eat it in moderation.

2. How safe is Broccoli during pregnancy?

Broccoli contains tons of vital nutrients that offer several health benefits to both the expectant mother and her child. Hence, it's good to include it in the pregnancy diet.

3. Is Broccoli Rabe safe to eat while pregnant?

Yes, broccoli rabe is similar to broccoli and safe to eat when pregnant. Make sure to wash it properly before eating.

4. How much broccoli can I eat during pregnancy?

Having 2 to 3 cups of broccoli is recommended safe when pregnant.

5. Is Broccoli Sprouts safe to eat when pregnant?

Yes, Broccoli Sprouts are beneficial and safe to eat during pregnancy. They're well known to maintain the cardiovascular health of the mother and her baby. They help to provide life-long protection to your baby against cardiovascular diseases.

6. Is raw broccoli safe to eat while pregnant?

Yes, you can have raw broccoli as well during pregnancy but make sure that you washed it properly before eating. If you want to eat cooked broccoli ensure that it shouldn't be overcooked as overcooking it can spoil its nutrient value to a greater extent.

7. Is broccoli good for a pregnant woman?

Yes, broccoli is a nutrient-dense vegetable that provides several health benefits to you during the course of pregnancy. So, it's good to include broccoli in your pregnancy diet.

8. Is broccoli harmful to a pregnant woman?

No, broccoli doesn't cause any harm to you or your baby during pregnancy if you take it in limited quantities. It contains a wide variety of nutrients that plays a key role in a healthy pregnancy.

Broccoli is a healthy addition to your pregnancy diet as it provides various crucial nutrients to you during this delicate phase. Broccoli is considered a superfood due to the presence of vital nutrients, antioxidants, and phytochemicals. It is a great addition to your pregnancy diet. Eat it in limited quantities and prepare it in the right way to reap all the benefits from this cruciferous veggie.

Enjoy this wonderful phase of your life. We wish you a very happy, healthy, and safe pregnancy.

Also, read other pregnancy-related articles:
Disclaimer: This content is intended for general information only and should not be used as the basis of patient treatment. The given content is not intended to be a substitute for professional medical advice, treatment, or any diagnosis. Always consult a doctor for more information. Our website doesn't claim responsibility for this information.

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