Broccoli is one of the most nutritious foods in the crucifer family. It is recommended to consume it regularly, about a cup and a half a day or at least five cups a week.
To keep all the nutrients of broccoli, it is important to adopt the correct method of cooking. But before you explain how to cook this green vegetable, it is important to remember the main health benefits of broccoli!
Here are the health benefits of broccoli:
1. Very nutritious
Broccoli has many vitamins and minerals, including more than the recommended daily intake of vitamin K and vitamin C.
In addition, broccoli is rich in folate, fiber, vitamin B1, B2, B3, B6 and E and manganese.
2. Fight against cancer
There are several studies that show a strong link between eating broccoli and reducing inflammation . Inflammation, especially chronic, can lead to cancer.
Broccoli can also help prevent oxidative stress, another cancer risk factor.
3. Stimulates digestion
Broccoli contains 21% fiber, about one gram of fiber for every ten calories. That means you do not have to eat a lot of broccoli to ensure your daily dietary fiber needs.
Fiber is helpful in helping food move around the body, and because of regular movement, it can help improve intestinal health. Glucosinolates that are converted to isothiocyanates are also present in broccoli, which may help protect the lining of the stomach against bacterial growth.
4. Good for the heart
Studies have shown that broccoli can help reduce levels of bad cholesterol in the body or LDL. High levels of LDL can lead to heart disease. The B vitamins in this food as well as phytonutrients work together to improve cardiovascular health.
5. Good for the eyes
Yellow and orange foods are not the only ones rich in carotenoids. Green vegetables, such as broccoli, are also a source of lutein and zeaxanthin, which helps prevent macular degeneration or weakening of the eyes due to aging.
There are cooking methods that could reduce or even eliminate the health benefits of broccoli. But rest assured dear readers, we unveil the method of cooking broccoli to take full advantage of its benefits!
Here are some tips for preparing broccoli:
- Use cold water to rinse the broccoli.
- The cooking must be fast and fair.
- Include stems and leaves for a balanced flavor.
- Broccoli cooked in water for five minutes can help preserve quercetin and kaempferol, which are flavonoids. It can also help retain beta-carotene and lutein.
- Steaming can help conserve chlorophyll and vitamin C.
- Pressurized cooking helps to conserve much of vitamin C.