11 Health Benefits of Eating Broccoli
Tuesday, July 2, 2019
Broccoli is one of the most common vegetables in the
Mediterranean diet. Broccoli provides a
large number of beneficial properties for the body: fiber, minerals and
vitamins. Its properties and the possibility of preparing it in a simple
way means that many families include it in their daily diet. Broccoli
belongs to the family of the Cruciferae. Its collection begins with the
arrival of the cold, in the month of October, and ends in June. It is
a superfood!
It is an especially powerful food when it comes to preventing
serious diseases. It regulates blood cholesterol levels and lowers blood
pressure, protecting the heart and preventing the onset of cardiovascular
diseases. Similarly, it contains antioxidants and anti-inflammatories that
help prevent cancer. Its high fiber content promotes the proper
functioning of the digestive system. Broccoli also contains Vitamins and
beta-carotene, which protect the body from infections. More superficially,
its carotenoid content protects eye health, improves cell regeneration and skin
healing, super food , nourishes the body in a very positive way, and in
combination with other vegetables, fruit, dairy, meat and fish, gives rise to a
healthy and balanced diet for day to day.
There are many ways to consume broccoli, the most common is
to present it as a first course or as an accompaniment in a second dish, along
with a piece of meat or fish. Broccoli is a vegetable that can be eaten
raw, boiled, baked, cooked ... It can also be included in broths or stews, or
prepared gratin, fried or sautéed. The healthiest thing is to take it raw,
boiled or baked. In this way the vegetable loses fewer properties.
A simple idea to prepare it is to bake it with a little extra
virgin olive oil, salt and ground pepper, the vegetable will be tastier and
will be a perfect accompaniment. You can also serve boiled with a sauce to
taste, it is very common to accompany it with a cheese sauce or bechamel, which
can be bought directly prepared or cooked to taste in a homemade way. If
the goal is to make a main dish, more consistent, you can accompany the pieces
of broccoli with chicken or pasta, again accompanying the mixture with a sauce
to taste.
11 main reasons to consume Broccoli in our daily diet:
1. Prevents cancer
Thanks to its anti-cancer properties, which are enhanced with
its high content of vitamin A, C and E, amino acids, zinc and potassium, it has
the ability to prevent cancer of the breast, uterus, prostate and internal
organs such as liver, colon,
kidneys and intestines.
Probably the most publicized health benefit
of broccoli is its potential ability to help prevent
cancer. "Broccoli is a cruciferous vegetable, and all the vegetables
in this group can protect against some stomach and intestinal
cancers," Jarzabkowski said.
The American Cancer Society looks at broccoli
isothiocyanates,
including sulforaphane and indole-3-carbinol. These
chemicals stimulate detoxifying enzymes and act as antioxidants,
reducing oxidative stress. They can also affect estrogen levels,
which can help reduce the risk of breast cancer.
2. Protect the heart
It helps to decrease the bad cholesterol of the
organism. Its fiber-rich content prevents cardiovascular diseases, thus
protecting the health of the heart. The presence of chromium in broccoli allows to regulate blood glucose in a natural way for the body, this effect
allows it to be a good ally to prevent high blood pressure.
3.
Detoxifies the organism
Due to its antioxidant properties the intake of broccoli
allows our body to release toxins, free radicals and uric acid, making it
purify the blood and skin. Broccoli contains selenium mineral that helps
improve the metabolism of estrogen that occurs in the liver, explains Dr. Carlos
Jarne, participates in a University Graduate in Micronutrition at the
University of Burgundy (France) and in Anti-Aging Medicine (University of
Barcelona).
4.
Protect the bones
Consuming broccoli is an excellent option to keep our bones
healthy and strong, due to its content of calcium, phosphorus, magnesium and
zinc, especially in the trunk part these minerals are found.
5. Take care of the eyes
Its nutrients, such as zeaxanthin and beta-carotene, and
vitamin A make broccoli a protector of eye health. Prevents muscle
degeneration, cataracts and UV radiation damage. The lutein it contains
protects the eye from degenerative diseases such as cataracts and other
age-related vision deficiencies.
6.
Improves the skin
It helps to have a much more attractive, young, soft and
shiny skin, since for its antioxidant status this vegetable is rich in vitamin
E, B, A, K and Omega-3 fatty acids ideal for the health of our
dermis. Vitamin C produces collagen and keeps the skin healthy and
flexible, while vitamin E protects the cell membranes of the skin and defends
against radiation damage from UVA rays.
7. Prevents anemia
Broccoli has high levels of iron, a fundamental mineral to
fight anemia. Also, its high iron content, in chlorophyll and folic acid, make
broccoli a highly recommended food for people with iron deficiency anemia, due
to iron deficiency.
8. Prevents constipation
Thanks to its rich fiber content, broccoli helps combat
constipation. This property helps prevent stomach problems, such as
heartburn, inflammation, improving the digestion of food. Sulfur
compounds, such as sulforaphane, are effective against helicobacter pylori,
which causes gastric ulcer and some types of gastric cancer.
9.
Strengthens the immune system
Thanks to its high content of vitamin C, beta-carotene, plus
other vitamins and minerals that are efficient to enhance our body.
Broccoli is an excellent anti-inflammatory and can slow down
joint damage associated with osteoarthritis. A 2013 study at the
University of East Anglia found that broccoli sulforaphane can help people
suffering from arthritis because this chemical"blocks enzymes that cause
the destruction of joints by stopping a key molecule known to cause
inflammation".
The isothiocyanates of broccoli and omega-3 fatty
acids also help regulate inflammation. In addition, a 2010 study published
in the journal Inflammation Researcher suggested that the flavonoid
kaempferol decreases the impact of allergens, especially in the intestinal
tract, which can reduce chronic inflammation.
10. Ideal diet during pregnancy
Being rich in folic acid, protein, calcium, antioxidants,
fiber and phosphorus, every future mother should consume it. Broccoli is a
very nutritious food and necessary in the diet during pregnancy.
11. Purges the body
The liver is also benefited by the properties of this
vegetable. Broccol exerts acomplex hepatic action and has been used
as a stimulant of the so-called internal "purification" of the
organism. An important role of this purification is carried out through
the liver, true receptor of all the products of the body metabolism.
Broccoli, capable of stimulating liver work, can interfere
with some medications, reducing their effectiveness. It is also
contraindicated in people suffering from hypothyroidism.
Broccoli in the kitchen
Broccoli provides brightness and color to simple recipes,
shares casserole with potatoes, onions and carrots, and can also be the star
ingredient of select recipes such as broccoli mousse.
In short, it is a vegetable worthy of a sophisticated
dish and at the same time ideal for remineralizing and depurative diets.
Cook it with respect for its properties
It is advisable to cook it in a very respectful way so that
it conserves all its anti-cancer properties.
Glucosinolates are soluble in water and sensitive to heat, so
if you boil more than ten minutes these vegetables are reduced by half.
In contrast, the anticancer power of broccoli increases when
it is consumed in the form of sprouts and when cooked with horseradish or
mustard seeds.
To enjoy the taste of broccoli while its anti-cancer
properties you can steam it for 5-7 minutes. Align with a tablespoon
of extra virgin olive oil, lemon juice and freshly ground black pepper.
You can also make a salad with a turmeric vinaigrette
and pepper, garnished with broccoli sprouts.
Combine with cereals
The soft and delicate flavor of broccoli combines with
all cereals: in spring and sprouted rice or soup with quinoa or
millet. Even cooked at your point, for about three minutes, you can give
an original touch to a multicolored salad or pizza.
Being a quick-cooking vegetable , it can
also be added cut into bunches of sautéed Japanese style, along with pumpkin
balls, a carrot, turnips and a few flowers of young garlic. Broccoli is also used to make creams and hot soups
seasoned with cumin, ginger, dill,
oregano, garlic or parsley.
To consume this rich vegetable and discuss all its properties
we recommend the "English" style, this means that it must be half raw
and half cooked to improve the functioning of our body.
So you have no excuse,
broccoli can be a good ally in the care of your health. Create your own recipe and
share the experience with us on our social networks.