Broccoli Benefits
Benefits of broccoli: In this article we will talk about a vegetable that very few like but that has multiple qualities. Here we bring you the benefits of broccoli.
Broccoli or broccoli is a plant of the Brassicaceae family, previously called oliflorruciferae.. Other vegetables of the same species include cabbage, cauliflower and Brussels sprouts. On the other hand, this vegetable comes from crops in cool climates, so it is not usually very prosperous during the summer.
One plant has abundant fleshy green flower heads arranged tree-like on branches stemming from a thick edible stem.
The word “broccoli” comes from the Italian “brocco”, which means sprout.
This vegetable is rich in nutrients and has various benefits when consumed. broccoli has high in vitamin C, a portion of 100 grams. It provides more than 150% of the recommended daily intake of this vitamin. It also contains vitamin K, B vitamins, vitamin A, magnesium, iron, zinc, chromium, copper, potassium, phosphorous, protein, fiber and phytonutrients.
Broccoli is usually consumed boiled or steamed, although this does not mean that it cannot be consumed raw. It has become popular as a super healthy food and has been added to a large number of common dishes around the world.
Similarly, broccoli is a food that has become increasingly popular. Incorporated in the menus of schools, restaurants and even the kitchens of great chefs.
In addition to being tasty, broccoli is rich in protein, iron, calcium, vitamins, minerals and bioflavonoids, that is, an essential product for those looking for a healthy and nutrient-rich food.
Broccoli Benefits
Broccoli is not only an excellent gastronomic ingredient, but it has been shown to have a large number of attributes as a guarantor of health. Thus, studies show that it has anticancer properties, antianemic, preventive of gastritis and reducing thyroid function and macular degeneration of the retina.
cancer protector
Studies on the effectiveness of broccoli in cancer prevention are numerous. They point out that it offers chemoprotection, that is, non-specific protection against chemical agents that can cause cancer.
Activates defenses thanks to glucosinolates that stimulate the immune system to eliminate tumor cells.
It is capable of increasing the activity of «natural killer cells» by 50%. It also regulates estrogen levels in the blood, which is especially useful for preventing breast cancer.
Epidemiological studies carried out by European universities indicate that women who consume cruciferous vegetables at least once a week have a 17% lower risk of breast cancer. And one of its surprising benefits is that it acts on genes.
The compounds present in cruciferous vegetables are capable of inhibiting the expression of two genes related to breast and prostate cancers of genetic origin: BRCA1 and BRCA2.
In addition, it can act in the stomach as an antibiotic and is capable of decrease the population of bacteria Helicobacter pylori, one of the causes of stomach ulcer.
Source of iron against anemia
Also, its high content of iron, chlorophyll and folic acid, make broccoli a highly recommended food for people with iron deficiency anemia, due to iron deficiency.
in menopause
Its consumption is also advisable during menopause because it contains phytoestrogens, with an antiestrogenic action similar to that of soy, which allows alleviating the symptoms of menopause.
Cleanses the body
The liver is also benefited from the properties of this vegetable. Broccoli exerts a complex hepatic action and it has been used as a stimulant of the so-called internal «purification» of the organism. An important role in this purification is carried out through the liver, the true receiver of all the products of the body’s metabolism.
Broccoli, capable of stimulating liver work, can interfere with some medications, reducing their effectiveness. It is also contraindicated in people with hypothyroidism.
protect the heart
It helps eliminate bad cholesterol from the body, which protects the health of the heart and prevents cardiovascular diseases. The presence of chromium, a mineral responsible for regulating blood glucose. It also helps prevent high blood pressure.
Prescriptions
Pumpkin rolls stuffed with broccoli in tomato sauce
Ingredients
- 5 zucchini cut into thin slices and blanched
- 4 tomatoes in quarters
- 2 tbsp. tomato paste
- ½ onion finely chopped
- 1 finely minced garlic clove
- a bunch of parsley
- one tbsp oregano
- 1 cup of chicken or vegetable broth
- 1 chopped broccoli
- 4 tbsp. of oil
- 1 cup grated Parmesan cheese
- 1 cup crumbled double cream cheese
Process
First sauté the onion and garlic with olive oil, add the tomato paste and the tomatoes. Add the chicken or vegetable broth and boil for 15 minutes.
Second blend with parsley and oregano.
In a mold accommodate a bed of sauce.
After that, form rolls with the zucchini slices stuffed with broccoli and double cream cheese, arrange the rolls on the sauce base.
Sprinkle with Parmesan cheese and bake at 180°C for 10 minutes or until gratin.
Broccoli gratin with cheese
Ingredients
- 2 pieces of broccoli chopped
- 1 cup grated cheddar cheese
- 1 cup grated Parmesan cheese
- ½ cup of breadcrumbs
- 5 tbsp. of butter
Process
First quickly blanch the broccoli in boiling salted water, drain and place in a baking dish. Then sprinkle the cheese and breadcrumbs on top. Then, gratin in the oven at 180º C for 20 minutes.
Broccoli cream with chia and bacon
Ingredients
- 1 pc. chopped broccoli
- 4 tbsp. of butter
- 1 liter of vegetable broth
- 150 g of chopped and browned bacon
- 3 tbsp. chia
Preparation
First fry the broccoli with the butter, when it starts to brown, add the broth and boil until the vegetable is soft.
Second, blend until you get a smooth consistency and rectify the seasoning.
Then serve and finish with chia and bacon. We hope that this article has been to your liking, benefits of broccoli.