Broccoli: properties, benefits and nutritional values
The properties of broccoli are often not considered due to the unwelcome taste of this vegetable. In fact, with a little effort, it is a very healthy vegetable that should definitely be included in the weekly diet. In this article we will also give you some ideas on how to consume broccoli, but first here is a video with the 11 best foods to eat to protect yourself from colds: there is also broccoli!
Nutritional values of broccoli
The properties of broccoli make them one of the symbolic foods of healthy nutrition. These are vegetables belonging to the Cruciferous family, which also includes cabbage, cauliflower, turnips, cabbage, Brussels sprouts, radishes and rocket.
Broccoli is very rich in numerous nutrients, in particular fiber, vitamin C, vitamin K, calcium, potassium and phosphorus, they also provide more protein than most other vegetables. They are rich in water and low in calories (only 34 per 100 grams), fat and sugar; their glycemic index is low, and this represents "another point in favor of increasing consumption of this vegetable.
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Broccoli: the main nutritional properties
Consuming a vegetable such as broccoli means integrating a series of important nutritional substances into the body. Let's see which are the main ones.
Fibers
Fiber is essential in any diet as it increases the sense of satiety, improves intestinal transit and reduces the absorption of simple sugars and fats, especially cholesterol;
Proteins
Broccoli is particularly rich in protein, considered essential above all for muscle maintenance and growth.
Vitamins
Broccoli contains a lot of vitamin C, a very powerful antioxidant very common in fruit and vegetables. Its main role is to contribute to the normal function of the immune system. Vitamin K contained in broccoli also has a main role, that is to prevent osteoporosis by promoting blood clotting. Finally, Vitamin B9 is mainly responsible for reducing both physical and mental fatigue, essential for women's health, especially in pregnancy and breastfeeding.
Minerals
Potassium: essential mineral mainly involved in blood pressure control and heart health.
Phosphorus: it is the element of which teeth, bones and cells are made; it also supports the immune system.
Football: it is the most abundant mineral in our body, essential for bones, muscles and nerves.
Carotenoids
Broccoli is rich in beta-carotene, which is especially useful for improving eye health.
The health benefits of broccoli
After the rundown made on the main properties of broccoli, let's move on to see in detail what are the benefits for our body.
- Cancer prevention
Broccoli is rich in substances that are believed to have protective effects against various forms of cancer: lung, colorectal, breast, prostate, pancreatic and gastric cancer. The plant compounds that broccoli are rich in prevent the development and growth of cancer cells by stimulating the immune system.
- Detoxifying effect
The glucoraphanines present in broccoli perform a detox function for the body, acting on potentially toxic molecules and making them ready for elimination. This property is very useful for the liver, the "filter" organ where waste substances and fats generally accumulate to delete.
- Eye health
Broccoli contains carotenoids useful for the prevention of diseases involving the retina, the macula of the eye or cataracts. They always act by counteracting oxidative stress as a function of ocular health.
- Help for the lungs
The anti-inflammatory properties of broccoli play a fundamental role in the control of other diseases related to the respiratory tract, such as allergic asthma.
- Reduction of cholesterol
Steamed broccoli would be particularly effective in lowering cholesterol levels, reducing the risk of developing cardiovascular disease and cancer.
- Benefits for the cardiovascular system
The B complex vitamins present in broccoli can limit the risk of undergoing atherosclerosis, stroke and heart attack, absolutely disabling diseases.
- Diabetes prevention
Foods high in fiber but low in calories, such as broccoli, are perfect for preventing diabetes and regulating blood sugar levels.
- Bone health
Being rich in Vitamin K, broccoli also plays a fundamental role in terms of calcium supply. Being a vegetable source of this mineral, their consumption helps to reduce the risk of fractures.
- Skin wellbeing
The vitamins contained in broccoli perform a beneficial action for the skin, in particular by stimulating the production of collagen, thus delaying cellular aging and counteracting free radicals.
- Better digestion
The fibers present in broccoli have a positive effect on the overall health of the digestive system as they facilitate bowel movements and the proper passage of food through the intestine, thus preventing constipation. Furthermore, consuming broccoli reduces the development of major diseases such as chronic gastritis, peptic ulcer and stomach cancer.
Contraindications related to the consumption of broccoli
Broccoli usually has no contraindications related to its consumption, is well tolerated in terms of digestion and does not cause allergies. However, there are cases in which it is good to pay more attention to when and how to eat them. Broccoli could cause thyroid problems, as it contains substances that by interfering with iodine metabolism can inhibit the activity of the thyroid, slowing down the production of hormones in sensitive individuals. In addition, broccoli as a vegetable promotes blood thinning, but this is not good for those who take anticoagulant drugs: in all these cases you should carefully evaluate the amount of broccoli to be taken in your diet, because a high amount of vitamin K could counteract the action of the drug.
Ideas and recipes for cooking broccoli
How Can I Eat Broccoli Properly? We know that this question is legitimate so far. We must keep in mind that broccoli is very rich in vitamin C, a substance that makes them particularly sensitive to light, air and temperature changes; for this reason, to avoid oxidation and the dispersion of this vitamin and other nutrients, it is preferable to cook broccoli in preferring simple and minimally invasive cooking such as steaming or in hot water.
A quick and non-invasive cooking leaves the broccoli nutrients intact, making it a healthy and perfect vegetable for the diet. Conversely, prolonged cooking would deprive the vegetable of its main properties and broccoli may no longer be so healthy. The ideal, therefore, would be to avoid boiling broccoli for a long time as it would risk damaging the nutritional content of these vegetables too much.
How to use broccoli in cooking? Here are some ideas.
- Use the broccoli to prepare a winter pesto, after having blanched them in a little water.
- Prepare a broccoli risotto by steaming them for a few minutes and then adding them to the separately cooked rice.
- For breakfast a nice smoothie with fruit and vegetables (broccoli).
- For a healthy and delicious omelette.
- For a savory, filling and sugar-free breakfast, you can make broccoli pancakes.
As we said at the beginning of this article, broccoli is hated by adults and children also for the strong smell they give off, especially in cooking. But what can be done to avoid it? We reveal a trick. The smell is due to the sulfur that broccoli contains in fair quantities and to limit it to a minimum, you can squeeze a lemon in the cooking water of the broccoli or you can place a slice of bread soaked in white vinegar on the lid of the pot which will absorb the 'smell.
