Broccoli: Benefits, Properties and Nutritional Value
Broccoli is a vegetable with a lot of features and benefits for our body. How many times have you read and heard how good it is for your health?
Surely many, and that is why it is important to force ourselves to eat this vegetable for the great benefits it brings to our health, which we will explain to you below.
In addition, if consumed properly, it can be very rich food. People make the mistake of overcooking this ingredient, in the process of which much of the vitamins it contains are lost and it acquires a rather strong odor, which some people can find unpleasant.
What is Broccoli?
Broccoli is a vegetable that belongs to the cruciferous family and stands out for its richness in essential vitamins and minerals. Cruciferous vegetables should be taken into account in our diet since they are very important in a healthy diet.
Some examples of this type of vegetables are watercress, Brussels sprouts, smooth cabbage, kale, Chinese cabbage, red cabbage, cauliflower, romanesco, and arugula, its consumption being recommended at least once per week.
It is true that many people do not like it, and although they have tried to cook it in different ways, they cannot find the appeal. Therefore, we suggest that you try to integrate it into a green smoothie.
Taking it this way is a very good option for two reasons: we will make its flavor go unnoticed when mixed with other vegetables and fruits, and since it is a vegetable rich in vitamin C, consuming it raw, we will avoid losing up to 60% of vitamins when boiled, or 20% if steamed.
Unlike other vitamins, vitamin C should be consumed daily, since it is not stored in the body, but is excreted in the urine.
For this and other reasons, it is ideal to add this ingredient to your shakes, little by little, yes, because due to its grainy texture, if we go too far with the amount, it can be a somewhat peculiar shake with a not very pleasant texture.
We recommend adding four to five small stems. And what to do with the remaining broccoli? Take advantage of it for the rest of the week and make more smoothies. In the fridge, it is easy that we can keep it for ten days or more.
Next, we leave you a list of the main benefits, properties, and nutrients of broccoli :
- It is rich in beta carotenes, which are transformed into vitamin A in our body. This vitamin is very beneficial for vision, for the good condition of bones, skin, and hair. It also strengthens our immune system against diseases and protects the mucous membranes of the digestive and respiratory systems.
- It contains a large amount of vitamin C, which is essential for good health, as it strengthens our immune system to fight infections, helps to reduce cholesterol preventing heart disease, and facilitates the absorption of iron that the body needs.
- Vitamins A and C have antioxidant properties that protect our cells from the harmful effect that free radicals produced in our body, thus helping to reduce the risk of degenerative diseases.
- It is very rich in vitamin B9 ( folic acid ). It prevents malformations in the fetus, heart disease, helps to have a good emotional state, and adequate absorption of iron.
- Due to its content in glucosinolates, (an organic compound that defends plants against insects, and which provides it with its characteristic flavor), it also gives it anti-cancer properties.
- It provides a large amount of fiber and is low in calories, making it suitable for people who are on a diet or want to lose weight
Broccoli is one of the most complete vegetables in terms of nutrients. Apart from a large number of vitamins it contains, it also provides us with minerals such as iron, copper, zinc, potassium, chromium, magnesium, or phosphorus. In addition, it is rich in protein and fiber.
Next, we leave you a list of the main vitamins of Broccoli :
- Vitamin A.
- Vitamins of group B (B1, B2, B3, and B6)
- Vitamin C: 100 grams of this vegetable provide us with more than 150% of the recommended daily amount of Vitamin C.
- Vitamin E.
- Vitamin K.
Every 100 grams of broccoli contains almost 5 grams of protein and therefore it is one of the vegetables with the most amount of this element that exists. Therefore, we can say that this is a good source of protein.
Here is a list of the main minerals in Broccoli :
- Potassium. This mineral balances sodium and therefore helps prevent fluid retention.
- Calcium. To have healthy bones, especially in times of growth, menopause and old age.
- Phosphorous. Together with calcium and magnesium, it helps the well-being of the body’s tissues, as well as the proper functioning of the nervous system.
- Magnesium. It relaxes the nerves and helps you sleep better, and is necessary for the proper functioning of the muscles, providing them with energy and vitality
This contains very few calories, only 34 calories per 100 grams. Therefore, it is an ideal food for people who are on a diet or want to lose weight in a healthy way.
Nutritional value of Broccoli (Every 100 grams)
The nutritional information for broccoli per 100 grams is as follows:
- Calories: 34 kcal
- Proteins: 4.5 g.
- Carbohydrates: 1.75 g.
- Fats: 1 g.
- Vitamin C 88 mg.
- Vitamin E 1.4 mg.
- Magnesium 23 mg.
- Potassium 365 mg
- Calcium 55 mg.
- Fiber 2.7 g.
- Sodium 7.8 mg
- Zinc 0.7 mg.
- Iron 1.8 mg.
- Phosphorus 85 mg
What is Broccoli for?
This vegetable can be used to prepare a multitude of recipes, both raw and cooked. It is a very versatile vegetable that can be consumed boiled, steamed, fried, grilled, baked, boiled, or fried, among others.
In raw it is ideal if it is cut finely or in small pieces, to put it in salads or other cold dishes. It can also be used crushed for smoothie recipes, juices, smoothies, juices, etc. where, since it is mixed with other ingredients, we will not notice its flavor so much and it may go unnoticed.
If you are one of those who does not like this vegetable, we recommend not overcooking it or consuming it raw, which is when it has a less strong flavor and a less intense smell.
People tend to overcook this vegetable, boiling it too long, which results in a soft vegetable with a strong smell.
In the case of hypothyroidism, glucosinolates can interfere with the absorption of iodine, so the consumption of crucifers such as broccoli should be monitored, particularly raw since their effect is more pronounced.
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