Broccoli is a cruciferous vegetable similar to cabbage, kale, cauliflower and Brussels sprouts; these vegetables are rich in many nutrients, including fiber, vitamins, iron, potassium and many protein.
Let's discover all the properties of broccoli.
Index
Nutritional values
I Raw broccoli contains nearly 90% water, 7% carbohydrates and 3% protein; moreover, broccoli is low in calories, in fact 100 grams of broccoli only provide 36 g of kcal.
These vegetables are low in carbohydrates and provide a fair amount of fiber, which promotes proper intestinal health; they contain many vitamins and minerals, including:
- Vitamin C: : important for immune function and skin health
- Vitamin K: useful for blood clotting and able to promote bone health
- Folate: required for normal tissue growth and cell function
- Potassium: essential for blood pressure control and heart disease prevention
- Manganese
- Iron: useful for the transport of oxygen in red blood cells.
Benefits of broccoli for health
Cruciferous vegetables such as broccoli provide containing compounds sulfur, which are responsible for their flavor; these bioactive compounds can be very useful for health:
- Cancer prevention: the consumption of cruciferous vegetables is related to the reduction of the risk of certain cancers, including lung, colon, rectum, breast, prostate, pancreas and gastric system
- Reduction of cholesterol levels: the substances contained in broccoli bind to bile acids in the intestine, increasing their excretion and preventing their reuse; this leads to the synthesis of new bile acids from cholesterol, reducing its levels
- Eye health: two of the main carotenoids found in broccoli, the lutein , zeaxanthin, are associated with a reduced risk of age-related eye disorders
- Bone health: calcium, vitamin C and collagen collaborate in the formation of strong bones; they are all substances found in broccoli. Additionally, these vegetables contain vitamin K, which can help prevent osteoporosis
- Skin health: Vitamin C helps produce collagen, which is the main support system for cells and organs in the body, including the skin.
Potential negative effects
- Thyroid problems: broccoli eaten in large quantities can damage the thyroid gland in sensitive individuals (long cooking can help reduce these effects)
- anticoagulants: People taking some blood thinners should consult their doctor before increasing their broccoli intake, as the high vitamin K content can interact with some blood thinning medications.
Diet tips
When buying broccoli, make sure you choose green, firm and non-yellowed pieces; broccoli they can be stored in a bag or in the refrigerator drawer and they should only be washed before cooking.
The best way to consume broccoli and preserve its nutritional properties is to steam it; before cooking them, it is good to clean them, rinse them, get the florets to cook and remove the hardest part of the stem.
How do you eat broccoli? Let us know in the comments and remember to follow us on our telegram channel
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