Broccoli is known as a very nutritious vegetable. It comes from the cruciferous family and all nutritionists recommend people to eat it regularly. The best dosage is 5 cup a week or 1 and ½ cup a day. This kind of cruciferous vegetable includes various health benefits and today, we’re going to present you some of them:
1. Very nutritious
Broccoli is abundant in vitamins and minerals, as well as a great amount of the daily recommended dosage of vitamin C and vitamin K. Broccoli is also full of:
- Vitamins B1, B2, B3, and B6
- Vitamin E
2. May be able to fight cancer
Numerous studies link decreased inflammation with eating broccoli almost every day. Chronic inflammation can definitely lead to more serious problems and even cancer. It may also help you prevent the harmful oxidative stress.
3. Good for digestion
Broccoli’s amount of fiber RDA is 21% e.g. 1 gr. of fiber on every 10 calories. You won’t need a great amount of broccoli as your daily dosage of dietary fiber. Fiber is especially good to help your food move better and your intestinal health will be completely improved because of that. Broccoli also contains glucosinolates converted into isothiocyanates and that can help your stomach lining to remain free of any bacteria.
4. Good for the heart
According to various studies, broccoli can help in decreasing of the levels of bad cholesterol (LDL). This can further on lead to heart disease. The phytonutrients in broccoli along with the important B vitamins are combined to improve our complete cardiovascular health.
5. Good for the eyes
There are many other foods rich in carotenoids besides yellow and orange foods. Some green vegetables, especially broccoli contain zeaxanthin and lutein which are especially helpful against any type of eye problem and macular degeneration.
The most important thing that you should do when you decide to use more broccoli is to preserve its most important nutrients. Some of the cooking methods we use can reduce and unfortunately eliminate its health benefits.
Here, we’re offering you some beneficial tips on how to prepare broccoli:
- Use cold water that is running freely to rinse your broccoli.
- Make sure you cut the broccoli florets into 4 parts so that you cook it evenly.
- If you want your flavor to be balance, you have to use the leaves as well as the stems.
- Make sure you don’t cook the broccoli right after you’ve prepared it. That will help you improve its nutrients.
- Only 5 minutes of boiling broccoli will help you keep the very important flavonoids like kaempferol and quercetin, but also lutein and beta-carotene.
- Steaming broccoli is good because you’ll keep the vitamin C and the chlorophyll and vitamin C, but microwaving is better for this. Still, most of the beneficial properties of broccoli are obtained by pressure cooking.
- The best thing would be to steam broccoli very quickly so that you can keep its complete nutrient content along with its antioxidant capacity.