Broccoli benefits (and recipes!) –

Broccoli was not a vegetable much loved by children and adults in the past – after all, its taste did not always please everyone, and its smell after cooking did not help either.

But now, broccoli is appearing in many recipes that we see around on social networks, and the preparations are so creative that even those who are not fans of the food can consume it. And there are countless reasons for you to add food to the menu, you know? Understand better:

.

BENEFITS OF BROCCOLI

1

HELPS BUILD AND REPAIR MUSCLES

Compared to other vegetables, Brussels sprouts contain the most protein per serving, but broccoli is a close second. The macronutrient that helps build and repair muscle and tissue.

And that’s not the only benefit this essential nutrient has to offer: Protein also ensures proper growth and development and aids in bodily processes like blood clotting, fluid balance and more, according to the Food and Drug Administration (FDA). , from United States.

two

FRIEND OF GOOD DIGESTION

Of all the broccoli nutrition facts, the vegetable’s fiber content is probably the best known. One cup of chopped broccoli provides just over 2 grams of fiber (7% of the recommended daily intake), including both soluble and insoluble fiber.

Fiber is the part of plant foods that your body cannot digest or absorb. In this way, it helps to increase the weight and size of your poop and softens it, making it easier to pass and minimizing the chances of constipation.

Plus, high-fiber foods tend to be more filling, so eating a vegetable like broccoli can make you feel full long after you’ve cleared your plate.

3

HELP PREVENT BIRTH DEFECTS

In one cup of broccoli, you’ll get 57 micrograms of folate, totaling 14% of the daily recommendation for the nutrient. This B vitamin aids in DNA production and cell division.

This advantage is particularly important for pregnant women, as folate plays a key role in preventing neural tube defects — major birth defects in a baby’s brain or spine, according to the National Institutes of Health (NIH). And even if you don’t plan on having a child in the near future, you should still try to consume 400 micrograms daily.

4

SUPPORTS BLOOD COAGULATION AND BONE HEALTH

This might not be the most exciting health benefit of broccoli, but it’s worth mentioning. In a single cup, broccoli provides nearly 93 micrograms — or 103% of the daily recommendation — of vitamin K, which helps your body make proteins needed for blood clotting and bone and tissue maintenance.

People who are severely deficient in the nutrient may experience bruising and bleeding problems as their blood takes longer to clot. They may also have reduced bone strength and an increased risk of developing osteoporosis.

5

BOOST THE IMMUNE SYSTEM

Eat a serving of broccoli and you’ll get not one, but two nutrients that can help keep your immunity running at full speed. Broccoli is one of the richest sources of beta-carotene, an antioxidant that has been shown to increase immune cell numbers and activity.

Additionally, a single cup of broccoli provides 81mg (108% of recommended) of vitamin C. Research shows that this micronutrient helps stimulate the production and improve the function of white blood cells—including the specific cells that attack foreign bacteria and viruses.

6

IMPROVES HEART HEALTH

The cruciferous vegetable has 288mg of potassium, a mineral that helps keep blood pressure in check. Potassium offsets the effects of sodium (a nutrient that raises blood pressure when consumed in excess) by reducing tension on blood vessel walls and causing you to excrete more sodium in your urine. This process helps regulate blood pressure and, in turn, lower your risk of heart disease and stroke, according to the American Heart Association.

RECIPES WITH BROCCOLI

CHICKEN PIE WITH BROCCOLI

illustrative picture (./Pexels)

Recipe suggested by nutritionist Ramon Nicotari, from Piracicaba (SP).

Ingredients:

4 units of egg;
1/2 pack of boiled and diced broccoli;
2 col. (soup) oat bran;
2 col. (soup) vegetable milk (almond, oat);
1/2 unit of shredded chicken breast;
Salt to taste;
Kingdom pepper to taste;
Earth saffron (or turmeric) to taste.

Method of preparation:

In the blender, beat the eggs, broccoli, bran and milk. Mix the seasonings and shredded chicken. Bake until golden brown.

CREAMY BROCCOLI SOUP WITH ALMONDS

– (Roxiller/Thinkstock/Getty Images)

Ingredients:

1/4 cup of raw and coarsely chopped almond tea;
2 dried shitakes;
2 blond leaves;
1 pack of broccoli;
3 cup. (tea) homemade vegetable broth or water;
2 tablespoons of olive oil;
2 minced garlic cloves;
1/2 diced onion;
Salt to taste;
Ground kingdom pepper to taste;
Freshly grated nutmeg to taste;
Almonds to finish (optional).

Method of preparation:

Put the vegetable broth in a pan or water and add the chopped broccoli, bay leaf and shitake. Let it cook until the broccoli is soft. Discard the bay leaves. Blend the soup in a blender: place all the ingredients and about 2 ladles of the cooking liquid in the blender. Beat until it becomes a cream.

Put the oil in another pan and quickly sauté the garlic and onion until golden. Transfer the contents of the blender to the pan again and bring to a boil. Adjust the seasoning, and if necessary add more salt, pepper or nutmeg. Sprinkle chopped almonds to serve.

BROCCOLI AND CHICKPEA PESTO SAUCE

– (Alexandra Vaz/)

Ingredients:

2 cup. (tea) boiled broccoli;
1 cup. (tea) boiled chickpeas;
7 to 10 fresh basil leaves;
Himalayan pink salt to taste.

Method of preparation:

Blend all the sauce ingredients in a food processor or mixer. Reheat before serving with pasta, fish or chicken.