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 an excellent 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 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.
Health Benefits of Broccoli during pregnancy
Broccoli is a powerhouse of nutrition fully packed with vitamins, minerals, fiber, and antioxidants. Some of the fantastic health benefits provided by broccoli during pregnancy are :
1. Promote Fetal Development
It is a good source of multiple vitamins, minerals, fiber, and antioxidants essential during pregnancy. In addition, the nutrients in broccoli also help with the baby's neurological development. Hence, the consumption of broccoli during pregnancy promotes fetal development.
2. Improve Bone Health
This veggie is a rich source of calcium and vitamin K. These nutrients play a significant role in strengthening your bones and help prevent osteoporosis (A condition in which you become weak and brittle). Besides calcium, broccoli also contains other essential minerals, such as zinc, phosphorus, and magnesium, which are required to improve bone health during pregnancy.
(Also read: Benefits of eating Cabbage 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 suitable for the immune system.
4. Prevent Anemia
Your body requires more iron during pregnancy to make extra blood (hemoglobin) for you and your growing baby. However, 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 essential to prevent anemia.
5. Reduce the risk of Gestational Diabetes
This versatile veggie helps to regulate your blood sugar levels which helps to reduce the risk of gestational diabetes.
6. Good Heart Health
Broccoli contains fatty acids, fiber, and vitamins that help regulate your blood pressure and reduce bad cholesterol, thereby leading to a healthy heart. In addition, the consumption of these nutrient-rich veggies helps to protect your blood vessels from damage.
(Also read: Benefits of Spring Onions During Pregnancy)
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 boosting 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 bay.
9. Healthy Digestive Tract
Broccoli is an excellent source of fiber. It consists of soluble and insoluble fiber that helps retain water and regulate bowel movements, thereby preventing constipation and promoting 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. Therefore, the consumption of broccoli helps maintain healthy skin. It also protects your skin from getting infections and keeps its natural glow, hence making your skin glowing and radiant during pregnancy.
(Also read: Sweet Potatoes during early pregnancy)
11. Prevent Cancer
Broccoli contains a compound called isothiocyanate that helps to decrease inflammation. Chronic inflammation can increase the risk of cancer. This veggie's cancer-fighting properties help 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 curb overeating, which helps you 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 |
| Vitamins | |
| 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 |
| Minerals | |
| 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 |
| Electrolytes | |
| Sodium | 33 mg |
| Potassium | 316 mg |
| Phyto-nutrients | |
| 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 other food items you prepare.
-> You can saute, steam, or roast it to make a quick and healthy dish.
(Also read: Is It Safe To Eat Sushi During Pregnancy?)
Risks of eating broccoli during pregnancy
Broccoli is considered a superfood as it contains vital nutrients that contribute to a healthy pregnancy. However, it offers 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 broccoli consumption, which 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 provides numerous benefits during pregnancy. In addition, it is safe for consumption during pregnancy. But remember to eat it in moderation.
(Also read: Benefits Of Dates During Pregnancy)
2. How safe is Broccoli during pregnancy?
Broccoli contains many vital nutrients that offer several health benefits to 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. However, 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.
(Also read: Oats During Pregnancy - Is It Safe?)
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 mother's and baby's cardiovascular health. In addition, 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 also have raw broccoli during pregnancy but ensure that you wash it properly before eating. If you want to eat cooked broccoli, ensure that broccoli shouldn't be overcooked, as overcooking can spoil its nutrient value to a greater extent.
7. Is broccoli good for a pregnant woman?
Yes, broccoli is a nutrient-dense vegetable with several health benefits during pregnancy. So, it's good to include broccoli in your pregnancy diet.
(Also read: Jackfruit During Pregnancy)
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 vital 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. Therefore, it is an excellent addition to your pregnancy diet. Eat it in limited quantities and prepare it right to reap all the benefits of this cruciferous veggie.
Enjoy this excellent phase of your life. We wish you a very happy, healthy, and safe pregnancy.
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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 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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