Being one of the most nutritious veggies from the family of cruciferous, broccoli has too many health benefits to offer. It is recommended to be consumed regularly for 1,5 cups on a daily basis, or 5 cups per week minimum.
Broccoli is rich in minerals and vitamins. In addition, they contain even more than the daily recommended allowance of vitamin C and K. Besides, it also contains:
-Vitamins B1, B3, B6, and B2
Numerous studies proved the fact that regular broccoli consumption reduces inflammation. Chronic inflammation might eventually lead to cancer, and broccoli help in preventing oxidative stress, that might leads to cancer, as well.
Good for digestion
Broccoli consists of 21% of fiber RDA in this green (or 1 gr of fiber for every 10 calories), meaning that to meet the recommended daily requirement for dietary fiber, you will have to eat a lot of broccoli. Fiber is extremely useful for moving the food through the body. Thanks to it, you can improve intestinal health. This veggie contains also glucosinolates which are converted into isothiocyanates. These protect the lining of the stomach from bacterial development and expansion.
Good for the heart
According to studies, broccoli lowers the levels of bad cholesterol. High cholesterol levels lead to heart disease. Phytonutrients and vitamins B that this veggie contains work jointly in order to improve cardiovascular health.
Good for the eyes
Orange and yellow foods are not the only ones which have a high content of carotenoids. Broccoli and some other green veggies have them as well, particularly zeaxanthin and lutein that are extremely helpful in the prevention of macular degeneration as a result of ageing process.
Now that you have read about all the benefits, you will definitely want to preserve broccoli’s nutrients when cooking them. There are a few cooking methods which lower or eliminate its health benefits. In order not to lose its benefits when preparing broccoli, here are some tips:
– use cold running water when rinsing them,
-cut the florets into 4 parts.
– For a balanced flavour, include the leaves and stems
-If you boil broccoli for 5 minutes, it can preserve kaempferol and quercetin, that are flavonoids in fact. This will retain lutein and beta-carotene.
-Steaming retains vitamin C and chlorophyll. However, microwaving is so much better. Though, pressure cooking preserves the majority of the vitamin C in this veggie.
Out of all, Steaming is the best cooking method for retaining its antioxidant capacity and its nutrient content.