It is one of the most popular or hated vegetables, like it or like it. Children generally hate it, but mothers love it, so the battle is ready. Learn how to gradually add broccoli to your diet through our recipe, because there are many benefits of consuming broccoli. It belongs to the cruciferous family and is rich in vitamins and minerals. It is a true nutritional treasure and can provide a variety of benefits to the human body.
We know that, since the time of the Roman Empire, broccoli has been considered a food of unique value among Italians. Came to the United States by immigrants from southern Italy, but was popular in the 1920s.
Its food quality and research to demonstrate its health benefits make it the healthiest vegetable in today’s healthy diets
Broccoli properties
It is rich in vitamins and minerals and is one of the most nutritious vegetables. A 200 g serving of broccoli can meet the daily vitamin C needs of adults, providing almost four times the vitamin C needed. It also fully satisfies two-thirds of the daily requirement for folic acid and vitamin A.
It contains almost no calories, it is an important source of calcium, potassium, phosphorus, iron, vitamins B1, B2 and B6, and also provides large amounts of iodine, zinc, copper and manganese. It is very suitable for fighting iron deficiency anemia and preventing cancer.
However, in addition to essential nutrients, it also contains sulfur compounds, such as sulforaphane, which can prevent precancerous cells from becoming malignant, induce the death of diseased cells, and prevent the appearance of blood vessels for the growth and development of tumors.
Broccoli benefits
Not only is broccoli a great gourmet ingredient, it has also been shown to have many health-ensuring properties. Therefore, studies have shown that it has anti-cancer, anti-anemia, prevents gastritis, reduces thyroid function and retinal macular degeneration.
Benefits of broccoli
Not only is broccoli a great gourmet ingredient, it has also been shown to have many health-ensuring properties. Therefore, studies have shown that it has anti-cancer, anti-anemia, prevents gastritis, reduces thyroid function and retinal macular degeneration.
Consuming broccoli prevents cancer
There are many studies on the effectiveness of broccoli in preventing cancer. They suggested that it provides chemical protection, that is, non-specific protection against chemical agents that can cause cancer.
According to Dr. Odile Fernández, because glucosinolates can stimulate the immune system to eliminate tumor cells, it can activate the defense system.
It can increase the activity of “natural killer cells” by 50%. It also regulates the level of estrogen in the blood, which is particularly helpful in preventing breast cancer.
Epidemiological studies conducted by European universities have shown that women who consume cruciferous plants at least once a week have a 17% lower risk of breast cancer. One of its surprising benefits is that it acts on the genes.
The compounds present in cruciferous plants can inhibit the expression of two genes related to breast and prostate cancer of genetic origin: BRCA1 and BRCA2.
Also, it can act as an antibiotic in the stomach and can reduce the amount of Helicobacter pylori, which is one of the causes of gastric ulcers.
Broccoli is a source of Iron for anemia
In addition, due to the high content of iron, chlorophyll and folic acid, broccoli has become a highly recommended food for patients with iron deficiency anemia.
Broccoli is good for menopause
Also during menopause, it is recommended to consume it, because it contains phytoestrogens, its anti-estrogen effect is similar to soy, it can relieve the symptoms of menopause.
Purifies the body
The liver also benefits from the properties of this vegetable. Cauliflower has a complex liver function and has been used to stimulate the so-called internal “purification” of the human body. The liver is the true receptor for all metabolites in the human body and plays an important role in purification.
Cauliflower, which stimulates the work of the liver, interferes with certain medications, reducing their effectiveness. People with low thyroid function are also prohibited from taking it.
Importance of Broccoli in the kitchen
Broccoli can add brightness and color to simple recipes, share a casserole with potatoes, onions, and carrots, or become a star ingredient in select recipes like broccoli mousse.
In short, it is a vegetable worthy of exquisite dishes, and at the same time an ideal option for mineral supplementation and a clean diet.
Respect its characteristics for cooking
To preserve all its anti-cancer properties, it should be cooked in a very respectful way.
Glucosinolates are soluble in water and sensitive to heat, so if we cook these vegetables for more than ten minutes, their content will be reduced by half.
On the other hand, when broccoli is eaten in the form of bean sprouts and cooked with horseradish or mustard seeds, its anticancer capacity increases.
To enjoy the taste of broccoli and its anti-cancer properties, you can steam it for 5-7 minutes. Season with a tablespoon of extra virgin olive oil, lemon juice, and freshly ground black pepper.
You can also make a salad with a turmeric and pepper vinaigrette decorated with broccoli sprouts.
Combination of broccoli with grains
The mild and delicate flavor of broccoli is combined with all cereals: it is nice in spring rice and bean sprouts or in quinoa or millet soup. Even if it cooks for about three minutes, it can add some funky flavor to a multi-colored salad or pizza.