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Broccoli - hated superhero of the acne diet

Broccoli, often the scapegoat of vegetable disdain, holds an unexpected role as an acne superfood. Despite being a frequent reject on dinner plates, this cruciferous vegetable is packed with compounds and nutrients that excel at diminishing inflammation and harmonising hormones—two key culprits in the acne formation process.

Can Broccoli single-handedly grant you clear skin?

No.

Relying solely on broccoli won't guarantee clear skin, but incorporating it into your diet as part of several small changes can lead to improved skin over time, as validated by scientific studies. A 2014 research project tracked the diets of 1005 middle-aged Chinese women, revealing that those consuming more servings of green vegetables daily (including 1.5 cups of cruciferous vegetables like broccoli, cabbage, sprouts, and kale) experienced significantly lower inflammation levels. Reduced inflammation translates to diminished acne.

Why does Broccoli hold this potential?

Broccoli contains a compound called glucoraphanin, which transforms into the biologically active substance sulforaphane upon ingestion. Clinical studies have demonstrated that sulforaphane effectively reduces inflammation and counteracts hormonal imbalances, another contributing factor to acne formation. While glucoraphanin is present in various cruciferous vegetables like cauliflower, cabbage, and kale, broccoli boasts the highest concentration.

But the superhero attributes of Broccoli don't end there.

A mere 100 grams of broccoli provides nearly 100% of the daily vitamin C allowance, surpassing the content in an orange without the accompanying natural sugars.

For those eschewing dairy (recommended for acne management), Broccoli emerges as a valuable ally, offering a readily absorbable source of calcium. The absorption rate of calcium from Brussels sprouts, for instance, is 60%, compared to a mere 30% for milk. It's a win-win situation.

How can you incorporate more of this unsung hero into your diet?

Consider adding it to smoothies, including it in Sunday roasts, or opt for a straightforward approach by cutting it into pieces, roasting until crispy, and relishing it as a satisfying snack.
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