10 Amazing Benefits of Eating Broccoli During Pregnancy

Broccoli during pregnancy is indeed a superfood. Its benefits are not confined to nutrition, where it scores very high. Thanks to its high vitamin, mineral, and antioxidant content. Broccoli also has many medicinal and health benefits, including cancer prevention.

Nutritional Value of Broccoli

Broccoli is relatively less in carb, hence this vegetable is an excellent choice for weight watchers. Other nutritional values include:

Broccoli contains a decent amount of fiber. One cup of broccoli provides 5-10% of daily needed fiber
This green is relatively high in protein
Broccoli is high in many plant compounds like Sulforaphane, Carotenoids, Quercetin, and Kaempferol
Broccoli is high in vitamins and minerals. It’s high in vitamin C, which helps the immune system.
It is also a good source of vitamin K.
It’s also a rich source of folate, a B vitamin B.
Broccoli is high in vitamin A and other B vitamins.
Broccoli contains minerals such as manganese, potassium, and phosphorus.

Is it Safe to Eat Broccoli During Pregnancy?

Eating broccoli in moderation is not only safe but highly beneficial during pregnancy. Broccoli is loaded with minerals and vitamins and plant compounds with strong antioxidant properties. However, it is better to ask the doctor about including this in your diet if you are experiencing thyroid issues.

How Much Broccoli is Good for Pregnant Women?

Three to five portions of broccoli per day are considered safe during pregnancy. Please keep in mind that one serving equals half a cup of cooked or chopped veggie.

10 Astonishing Benefits of Including Broccoli in Your Pregnancy Diet

You can reap the following health benefits of broccoli by including it in your pregnancy diet:

1. Broccoli Can Prevent Constipation

Constipation is one thing that bothers most pregnant women. The iron supplements, hormonal changes, and metabolism changes – all of these can slow down and impact bowel movements.

Broccoli is full of fiber, both soluble and insoluble. It can retain water, trigger bowel movements and hence help avoid constipation.

2. Broccoli Can Prevent Anemia

Broccoli is a great source of iron and folic acid. That is right, you take supplements for them. If you are adding a lot of broccoli in your diet, ask your gynecologist whether you need to take the tablets.

3. Broccoli Can Help Regulate Diabetes

Gestational diabetes is another major problem among pregnant women. This happens because your body does not produce enough insulin to break down the sugar that you are consuming. Did you know that broccoli has the ability to regulate the sugar content in your body and thereby spare the use of insulin?

4. Broccoli Protects Your Skin From Harmful Radiation

Broccoli is great for the skin. It has many vitamins that are known to be great for the skin, such as vitamin A, E, B, and K. So having broccoli can brighten your pregnancy glow. And what is more, it is also known to protect the skin from the harmful effects of UV radiation.

5. Broccoli Can Strengthen Bones

Pregnant women are susceptible to bone-related problems such as osteoporosis during pregnancy. Broccoli has calcium, magnesium, zinc, and phosphorous – all of which help make bones healthy and strong.

6. Broccoli Can Help Improve Immunity

You do not want to catch any infections while you are pregnant. Especially the ones that can compromise the development of the baby in the womb.

The vitamins and minerals present in broccoli, such as beta-carotene and selenium, can boost your immunity. Thus, eating broccoli during pregnancy may help keep you and your fetus away from unwanted infections.

7. Broccoli Can Improve Your Eye’s Health

The beta-carotene that helps improve immunity is also great for your vision. Vitamin A, which is also abundant in broccoli, is also amazing for ensuring good eye health. So, eating broccoli can keep eye ailments at bay during pregnancy.

8. Broccoli is Known to Prevent Cancer

This might sound incredible, but the phytochemicals that are abundant in broccoli are known to have anti-cancer properties. If your diet is rich in broccoli, it might ensure that you and your baby are protected from cancer, not just during pregnancy, but throughout life.

9. Broccoli Can Help Keep Allergies at Bay

The vitamin C present in broccoli has allergy-relieving properties. It is known to clear various allergy symptoms, including clearing out sinuses that are blocked.

However, be aware that broccoli can cause allergic reactions in a few. If you notice a rash or any other kind of discomfort after eating broccoli, it is better to keep it off your plates.

10. Broccoli Ensures a Healthy Pregnancy

Overall, broccoli helps eliminate many of the problems pregnant women face, such as diabetes, osteoporosis, anemia, and so on. In addition, it is a great source of vital minerals and vitamins. The vegetable is also a great source of folate that can help prevent many neurological problems in your baby.

Side Effects of Eating Broccoli During Pregnancy

Irrespective of all its health benefits, if you cross the limit of consumption, broccoli can bring about some side effects. Most of the time the side effects will not be serious.

Like all cruciferous vegetables, broccoli can make you gassy.
Excessive consumption of broccoli could end up having gas or other stomach-related problems.
Allergic reactions could be triggered leading to rashes or hives all over the body.
Due to its high fiber content, broccoli can trigger bowel irritation.
Expecting mothers who are taking blood-thinning medications for an underlying health issue, must watch their broccoli intake. Its vitamin K content may interfere with the medication’s effectiveness.
Expecting mothers with hypothyroidism should also limit their intake of broccoli.

How to Select Fresh and Healthy Broccoli During Pregnancy?

It is very important that you eat fresh vegetables during pregnancy. Buying broccoli can be really tricky. Simply follow these tips which will help you select fresh and healthy broccoli:

Always pick fresh, dense, and bright dark green colored broccoli heads.
Avoid buying yellow-colored ones as they indicate over-mature broccoli.
Choose broccoli with a firm stalk and stem and not the ones with hollow stems.
Avoid buying dried or wilted broccoli florets.

How to Include Broccoli in Your Pregnancy Diet?

There are many recipes in which you can use broccoli. Some of the interesting ways to eat broccoli are:

Add chopped and steamed broccoli to any fresh salad.
When craving for something simple, just stir fry broccoli with vegetables, garlic, and herbs in olive oil for a healthy side dish.
Add steamed broccoli to your pasta or use it as a pizza topping.
Add broccoli florets to your soups.
Make delicious dips out of broccoli to spread on your parathas or bread.
When yearning for something different, but easy to make, simply sauté broccoli with baby corn and carrots. It combines well with these vegetables. You can make a delicious baked dish with these vegetables.
Just like you cook any of the vegetables in Indian style, you can cook broccoli too.

Delicious Recipes of Broccoli During Pregnancy

Discover a few delicious broccoli recipes that make for a more festive pregnancy

1. Broccoli Feta Cheese Soup

Carries the benefits of feta cheese and broccoli. This not only curbs your hunger but also provides all the essential nutrients.

2. Salmon with Broccoli

Salmon is highly beneficial during pregnancy. Mixing it with broccoli doubles its nutritional value.

3. Broccoli Baby Corn Pasta

Opt for whole-grain pasta. This dish is highly nutritious. You can have it for lunch or dinner.

Bright and green broccoli is as good to look at as it is to eat. It is one of the healthiest vegetables available in the market today. You need to be very careful what you eat during your pregnancy. There are many food items that you should consciously include in your diet. Read about the best energy foods to have during pregnancy here. and Many food items that you should consciously avoid. To know the 8 Indian foods that are dangerous during pregnancy Read here.

FAQ’s

1. Can Eating Broccoli During Pregnancy Cause any Side Effects?

Yes it can. It is rich in fiber. This can irritate your bowels or even cause gas.

2. Can I Eat Broccoli if am on Any Medications for Pregnancy?

It is not recommended to eat broccoli when you are on certain medications. The vitamins can interfere with the effectiveness of the medicines. Consult your doctor before you add broccoli to your regular pregnancy diet.

3. Which is Healthier During Pregnancy – Green or Yellow Broccoli?

The green variety is always a healthier choice. Broccolis change color as they mature. So, the yellow ones are not as fresh as the green ones.

4. Can I Eat Raw Broccoli When Pregnant?

No, please don’t. Always clean the broccoli well and eat only after steaming or cooking them. This will kill all the harmful pesticides and worms in them.