Broccoli belongs to the Kramboid family (Stavranthon) along with cauliflower, Brussels sprouts, kale, cabbage and turnips. All of these foods are high in nutrients and have very few calories. All health research presents arguments to convince you that eating plenty of vegetables and fruits on a daily basis is good for your health and maintains your line, but especially for broccoli we have so much more to tell you!
Broccoli is ranked in the top 20 foods based on the ANDI (Nutrient Density Index) index, which measures the content of vitamins, minerals and phytonutrients of a food in relation to its caloric content and as you will see in the picture is complete. in minerals and vitamins and the perfect diet food!
Broccoli against cancer
Consumption of broccoli and cauliflower has been associated with a lower risk of cancer, especially lung and colon cancer. This is because broccoli has sulforaphane, a sulfur compound that gives it that special flavor but also the substance that research shows helps to fight cancer. It also contains folic acid, which has been found to reduce the risk of breast cancer in women. Adequate intake of folic acid (in food) has also shown good signs in protecting against cancer of the colon, stomach, pancreas and cervix. Although the mechanism behind this protection is not yet understood, researchers believe it may have something to do with the role of folic acid in the production of DNA and RNA and the prevention of mutations. In addition, broccoli has been linked to improving the ratio of estrogen metabolites, a marker in the urine that warns of cancers such as breast and prostate.
Improves bone health
Vitamin K improves calcium absorption and therefore improves bone health. A cup of broccoli provides 92 micrograms of vitamin K, much more than 100% of your daily need. But broccoli is also extremely high in calcium. In fact, it is an ideal substitute for dairy products for people who eat a vegetarian diet or for those who are lactose intolerant.
The broccoli that renews!
This wonderful vegetable is high in vitamin C, which when consumed in its natural form (in fresh products and not in food supplements), can help fight skin damage from the sun and pollution, reduce wrinkles and in improving the overall texture of the skin.
An excellent source of fiber!
Another good ingredient in broccoli is its fiber. Adequate consumption of fiber is known to promote good intestinal function, which is vital for the daily elimination of toxins through bile and feces. Recent studies have shown that fiber plays a role in regulating the immune system and fighting inflammation. In addition, increased dietary fiber intake is associated with a significantly lower risk of coronary heart disease, stroke, hypertension, diabetes, obesity and certain gastrointestinal diseases.
What to watch out for
If you are taking anticoagulants such as warfarin, it is important not to suddenly start eating more, or less, foods that contain vitamin K, which plays an important role in blood clotting. And broccoli is very rich in K!
How do you put broccoli in your diet?
Divide the “head” of the broccoli into smaller trees and store it in the refrigerator in food bags without washing it. Rinse it just before cooking. Prefer to consume it while it is fresh and not seasoned. There are many ways to enjoy it such as:
- Saute broccoli with a little olive oil, fresh pepper and melted garlic in a non-stick.
- Chop raw broccoli and add it to a sandwich or wrap.
- Make broccoli pesto for your pizza or your sandwiches and pasta.
- Chop broccoli on top of the pizza before baking.