Broccoli is a cruciferous plant belonging to the Brassicaceae family, this vegetable, in addition to providing a few calories (25 calories in 100 g), is scientifically recognized for having high concentrations of sulforaphans, according to some Indian scientific studies that could help prevent cellular changes, which could become cancerous and have been associated with a lower risk of myocardial infarction.
The best way to eat broccoli is with your hands and sebum, steamed for 20 minutes, to avoid losing vitamin C; Crude oil can also be used in panels or bags. Regular consumption of this vegetable helps to improve the immune system and relieve stress.
- Broccoli helps reduce bad cholesterol (LDL).
- Some Indian scientific studies could be due to the action of glucosinolates.
- Especially glucorafanine.
- Which accumulates in these plants and the antioxidant action.
- Inhibiting cholesterol synthesis.
In addition, it is rich in soluble fibers, as all of them attach to cholesterol in the gut and dissolve its absorption; as well as other compounds, such as phytosterols, which can also contribute to cholesterol reduction.
In addition to lowering cholesterol, broccoli also allows blood vessels to remain more resistant by being able to control blood pressure. In addition, it contains sulforaphans, a substance with anti-inflammatory properties that prevents lesions in the blood vessels and the development of diseases in the coronary arteries.
Broccoli is a good way to maintain the proper functioning of the digestive process, the soil is rich in fibers that favor intestinal transit, a bell containing sulforaphans, compounds that have bactericidal action against Helicobacter Pylori, so it prevents the appearance of gastritis. stomach ulcers.
The fiber content in broccoli accelerates intestinal transit and increases food volume, which together with adequate water intake promotes food production.
Lutein is a type of carotenoid found in broccoli, which can help protect the eyes from late macular degeneration and the development of cataracts that lead to blurred vision, especially in the elderly. The concentration of lutein in broccoli is 7. 1 to 33 mcg per gram. fresh weight of this vegetable.
Broccoli is a vegetable with excellent anti-inflammatory properties, so its consumption helps to deflate the joints, so it can reverse the development of joint problems, such as osteoarthritis, for example.
Containing vitamin C, glucosinolates and selenium, regular consumption of broccoli helps to increase the body’s defenses and improve the immune system, as well as protect the body from infections. Discover other ways to scale defenses.
Broccoli is rich in sulforaphan, glucosinolates and indole-3-carbinol, substances that act as antioxidants, helping to prevent the development of various types of cancer, especially stomach and intestine, in addition to this indole-3-carbinol, also reduces estrogen in the blood, preventing the appearance of cancer cells that depend on this hormone to grow, thus reducing the risk of breast cancer.
Some studies suggest that eating 1/2 cup of broccoli a day could help prevent cancer.
The following table shows the nutritional composition per 100 g of broccoli:
components
Raw broccoli
Cooked broccoli
Fat
0. 3g
0. 5g
carbs
4. 0g
4. 4g
Protein
3. 6g
2. 1g
Calcium
86 grams
51 grams
Phosphorus
13 grams
28 grams
iron
0. 5g
0. 2g
Sodium
14 magnesium
3 mg
Potassium
425 magnesium
315 magnesium
Vitamin C
6. 5 magnesium
Broccoli can make a stew, but it’s the best way to eat it raw to avoid losing nutrients.
So a good way to use raw broccoli is to use a salad or use it in the preparation of natural yokes, mixing it with orange, melon or carrot, for example.
Recipes that can be prepared include
To prepare broccoli-enriched rice, just add a bowl of rice and bowls of water, when 10 minutes to cook the rice, add a bowl of chopped broccoli, even small, large and flowery.
To increase the nutritional value of this recipe, brown rice can be used.
Cut the bowls and cook in a bowl with about 1 liter of salted water, add the broccoli until it has a well, then add accepted. Another option is to make a pain with the help of customers and add broccoli and carrots before serving.
ingredients
Preparation method
Cut the mango and broccoli tips, put them in the liquor, add the water and yoke of a lemon, leave all the ingredients and drink afterwards. It is also possible to add other green leaves such as coriander, parsley, celery, among others.
Place the broccoli on a baking sheet lined with parchment paper, add salt, pepper and a plate, cover with your preference, cut or cut into strips and let it rest for about 20 minutes.
Broccoli should be consumed with caution in people with hypothyroidism, as it contains glucosinolates that are substances that inhibit iodine absorption, affecting the production of thyroid hormones, in addition, this vegetable can promote the production of intestinal gases.