Broccoli is an exceptional vegetable that belongs to the cruciferous family, along with other vegetables such as cabbage, cauliflower and Brussels sprouts. This vegetable stands out not only for its versatility in the kitchen, but also for its countless benefits for health. Let's see what they are and how we can take advantage of them.
The parts groceries of the plant are both leaves (cabbage, bok choy, navy, black, Brussels sprouts) as your interior (broccoli or cauliflower). While the leaves are rich in Vitamin A y fiber, the stem and flowers concentrate a greater amount of Vitamin C and antioxidant compounds. This vegetable contains only 27 calories per 100 grams and therefore doctors recommend it in hypocaloric diets.
Nutritional properties of broccoli
Broccoli is a real goldmine essential nutrients for the body. Its main components include:
- Vitamins: It contains vitamin C in quantities greater than oranges by weight, vitamin K, vitamin A and B vitamins such as B1, B2 and B9 (folic acid).
- Minerals: It is rich in phosphorus, calcium, iron, magnesium, potassium and selenium.
- Phytochemicals: Includes glucosinolates and sulforaphane, compounds that have been shown antioxidant and anticancer in multiple studies.
Thanks to these nutrients, broccoli contributes significantly to boost the immune system, prevent cardiovascular diseases and protect the body against various types of cancer.
Prominent health benefits of broccoli
Regular consumption of broccoli can provide the following expected benefits:
- Anticancer effect: Its compounds, such as sulforaphane, inhibit the proliferation of cancer cells and contribute to the prevention of breast, prostate, colon, liver and lung cancer.
- Antioxidant properties: The antioxidants present in broccoli help to fight free radicals, delaying cellular aging and improving skin health.
- digestive health: Its high fiber content improves intestinal transit and prevents constipation.
- Strengthening of the bones: Rich in calcium, phosphorus and vitamin K, broccoli is ideal for preventing osteoporosis.
Anti-aging and healing, among other properties
In addition to the benefits mentioned, broccoli has a antioxidant, antiaging, emollient, diuretic, healing, purifying and vermifuge powerIts consumption is usually recommended for combat Helicobacter pylori, a resistant bacteria that affects the gastric mucosa, causing disorders such as gastritis and ulcers.
Broccoli counteracts retention of water and helps the body to detoxify y remove harmful chemicals. However, in order to keep all the beneficial virtues of broccoli intact, attention must be paid to the cooking method, since boil these vegetables could compromise effectiveness all nutritional properties, which would be lost in the cooking water.
Useful tips for consuming broccoli
To make the most of the properties of broccoli, it is important to take into account certain aspects during its preparation:
- Steam cooking: This method preserves up to 90% of broccoli's essential nutrients. Steam the florets for 5-7 minutes to maintain their flavor. crunchy texture and its deep green color.
- Avoid overcooking: Boiling broccoli for more than 5 minutes can lead to loss of water-soluble vitamins like vitamin C.
- Using olive oil: Sautéing broccoli with a little olive oil and garlic enhances its flavor and improves the absorption of certain nutrients fat-soluble, such as vitamin K.
- Microwave cooking: Place the broccoli in a microwave-safe bowl with a little water and cover with cling film. Cook for 3-4 minutes on high.
A little trick to prevent the rather strong smell of broccoli during cooking from spreading throughout the house is to place a slice of bread with a lot of crumbs soaked in vinegar or lemon inside the pot. A few simple grandma secrets: cabbage decoction helps in cases of bronchitis and asthma. Just cook some cabbage leaves, strain and sweeten with honey and drink a cup in the morning and another at night.
Broccoli is excellent against colds and bronchitis
Three tablespoons of cauliflower juice obtained with the centrifuge, diluted and water and honey helps heal faster colds. In fact, a study conducted by the Bethesda National Cancer Institute, Maryland, and published in the Journal of the National Cancer Institute, showed that those who follow a diet rich in broccoli and cabbage have a 49% less chance of getting sick thanks to the presence of antioxidants capable of counteracting the degenerative action of free radicals.
Cosmetic use of broccoli
Broccoli may be a excellent face mask Regenerative: Crush the leaves, collect them in a large gauze and let it rest on the face for at least 30 minutes. It has also been used as a component for beauty products for its rejuvenating properties.
Broccoli to maintain carpets
At home we can use cabbage leaves as an excellent carpet color brightener.
At our table
You can eat it raw, cooked for salad or baked au gratin, sautéed in a pan to season first courses or smoothie; there are many ways to enjoy it. Incorporating broccoli into your daily diet is a smart decision for both your health and your palate. Its versatility in the kitchen, together with its nutritional profile, make it an essential food for all ages.
Healthy recipes with broccoli
Broccoli is a versatile ingredient which can be incorporated into countless recipes. Here are some ideas to enjoy this vegetable in your daily life:
curried cauliflower
Ingredients for 4 people:
- 600 g cauliflower
- 2 shallots
- 1 teaspoon mustard seeds
- 3 tablespoons of extra virgin olive oil
- 1 clove of minced garlic
- 1 tablespoon curry
- ½ teaspoon ground ginger
- 1 teaspoon of turmeric
- 250 g tomato puree
- 15cl of yogurt
- 2 teaspoons soy sauce
- 1 teaspoon minced fresh coriander
- 50 g of toasted almonds
- Salt and pepper
Method:
- Heat the oil in the pan.
- Divide the cauliflower into florets and chop the shallots.
- When the oil is hot, toast the mustard seeds for about a minute. Add the shallots and garlic and cook for a further minute.
- Finally, add the cauliflower and cook for three/four minutes.
- Add the spices, the tomato puree, the soy sauce and 20 cl of water.
- Bring to a boil, then lower the heat and continue cooking for another twenty minutes.
- Also add the yogurt, mix well and remove from heat.
- Sprinkle with coriander and almonds and serve at the table.