Broccoli: all its properties and health benefits

The origin of broccoli seems to be Mediterranean. It is surely the result of a careful natural crossing of plants of the family of brassica, made in the north of Italy around the 6th century BC.

We know that since the time of the Roman Empire, broccoli has been considered a food of unique value among Italians for its healthy properties. It was first introduced to the United States by immigrants from southern Italy, but it didn’t become very popular until the 1920s.

The gastronomic qualities and the studies that prove the health benefits of broccoli have made it one of the great emblems of modern healthy eating.

Broccoli properties

Generous in vitamins and minerals, broccoli is one of the most nutritious vegetables. A 200 g serving of broccoli more than covers the daily needs of vitamin C of an adult, since it provides almost four times what is needed. It also fully satisfies the daily requirements of folic acid and two thirds of those of Vitamin A.

With hardly any calories, it is a remarkable source of calcium, potassium, phosphorus, iron, vitamins B1, B2 and B6 and also provides substantial doses of iodine, zinc, copper and manganese. It is excellent for combating iron deficiency anemia and as a preventative anticancer.

But in addition to essential nutrients, it contains sulfur compounds such as sulforaphanewhich prevents precancerous cells from becoming malignant, induces the death of diseased cells and prevents the appearance of vessels through which the tumor feeds and develops.

Broccoli Benefits

Broccoli is not only an excellent gastronomic ingredient, but it has also been shown to have a large number of attributes as a guarantor of health. Thus, studies show that it has anticancer properties, anti-anemic, preventive of gastritis and reducing thyroid function and macular degeneration of the retina.

Protector against cancer

Studies on the effectiveness of broccoli in cancer prevention are numerous. They suggest that it offers chemoprotection, that is, non-specific protection against chemical agents that can cause cancer.

According to Dr. Odile Fernández, it activates defenses thanks to glucosinolates that stimulate the immune system to eliminate tumor cells.

It is capable of increasing the activity of “natural killer cells” by 50%. It also regulates estrogen levels in the blood, which is especially useful for preventing breast cancer.

Epidemiological studies carried out by European universities indicate that women who consume crucifers at least once a week have a 17% lower risk of breast cancer. And one of its surprising benefits is that it acts on the genes.

The compounds present in cruciferous vegetables are capable of inhibiting the expression of two genes related to breast and prostate cancers of genetic origin: BRCA1 and BRCA2.

In addition to having all these healthy properties, broccoli can act in the stomach as an antibiotic and is capable of reduce the population of bacteria Helicobacter pylori, one of the causes of stomach ulcer.

Source of iron against anemia

Likewise, its high iron, chlorophyll and folic acid content make broccoli a highly recommended food for people with iron deficiency anemia due to iron deficiency.

in menopause

Its consumption is also advisable during menopause because it contains phytoestrogens, with an anti-estrogenic action similar to that of soy, which alleviates the symptoms of menopause.

purifies the body

The liver is also benefited from the properties of this vegetable. Broccoli exerts a complex liver action and it has been used as a stimulant for the so-called internal “purification” of the organism. An important role in this purification is carried out through the liver, the true receptor of all the products of body metabolism.

Broccoli, capable of stimulating liver work, can interfere with some medications, reducing their effectiveness. It is also contraindicated in people with hypothyroidism.

Calories and nutritional value

For every 100g:

Calories: 34 calories (142 kJ)Carbohydrates: 6.6gFats: 3.1(omega 3 and omega 6)Fiber: 2.6gSugar: 1.7gProteins: 2.8gVitamin A: 623 IUVitamin C: 89.2mgVitamin K: 102 mcgFolates: 63 mcgPotassium: 316mgIron: 0.7mgCalcium: 47.0mg

broccoli in the kitchen

Broccoli adds brightness and color to simple recipes, goes well with potatoes, onions and carrots in a casserole, and can also be the star ingredient in 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 cleansing diets.

broccoli cooking time

To preserve all its anticancer 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, they are reduced by half.

On the other hand, the anticancer power of broccoli increases when it is consumed in the form of sprouts and when it is cooked together with horseradish or mustard seeds.

So that you can enjoy the taste of broccoli as well as its anti-cancer properties, you can prepare it steamed about 5-7 minutes. Dress it 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, garnished with broccoli sprouts.

Combines with cereals

The soft and delicate flavor of broccoli Combines with all cereals: al dente in spring and sprouted rice or in soup with quinoa or millet. Even cooked just right, for about three minutes, it can give an original touch to a multicolored salad or pizza.

Being a vegetable fast cooking, It can also be added cut into florets to Japanese-style stir-fries, along with pumpkin balls, a carrot, turnips and some young garlic flowers. Creams and hot soups seasoned with cumin, ginger, dill, oregano, garlic or parsley are also made with broccoli.

Broccoli is healthier the less it is cooked

the researcher Emily Hofrom Oregon State University and the Linus Pauling Institute (United States), points out that broccoli should be cooked for two to three minutes or better steamed and served crisp to avoid the disappearance of the myrosinasean enzyme that promotes the absorption of its anticancer glucosinolates.

The assimilation of these anticancer substances is reduced between 5 and 8 times after overcooking.