Broccoli is a vegetable that is attributed to various health properties. In addition, it is an important source of nutrients that can be included in various ways in the diet. You want to know more?
Broccoli ( Brassica oleracea ) is one of the cruciferous vegetables that is most valued for its essential nutrient content. It is related to kale, cauliflower and Brussels sprouts, as they have some similar characteristics. Do you know the properties of broccoli?
This vegetable can be eaten raw or cooked, but its availability of nutrients varies according to cooking. According to a study published in the Journal of Zhejiang University Science B: Biomedicine & Biotechnology, steaming produces fewer alterations in its nutrient composition.
Broccoli information
It seems that broccoli arises in the Mediterranean, specifically in Italy, since it has been used as food since the Roman Empire. It was they, the Italians, who introduced this product to the United States.
Due to the beneficial properties for health, as well as its gastronomic value, broccoli is an interesting product that we must know.
Nutritional properties of broccoli
Broccoli is an important source of essential nutrients, as highlighted in a publication in Mini-Reviews in Medicinal Chemistry. According to these data, this vegetable provides:
- Vitamins A, E, C, K and B complex
- Minerals like iron, calcium, zinc, selenium and potassium
- Polyphenols
- Dietary fiber
- Protein
Properties of broccoli for health
Research published in Preventive Nutrition and Food Science highlights that broccoli has powerful antioxidant and anti-inflammatory effects. Being a rich source of glucosinolate compounds, flavonoids, vitamins and minerals, it contributes to inhibit oxidative stress, helping to prevent chronic diseases. What other benefits are known? We review it below.
Helps control high blood sugar levels
Regular consumption of broccoli can help regulate blood glucose levels, minimizing the risk of diabetes. A study published in the International Journal of Food Sciences and Nutrition determined that broccoli may help decrease insulin resistance. Apparently, these properties are due to its contribution of antioxidants.
Has favorable effects on the lipid profile
Due to its interesting concentration of bioactive compounds, among which antioxidants stand out, broccoli can help to maintain the lipid profile at stable levels. This, in turn, is beneficial in protecting heart health.
Specifically, a study published in Diabetes Research and Clinical Practice found that supplementing broccoli powder may be beneficial in regulating triglyceride levels and reducing the concentration of bad cholesterol. It would also help increase good cholesterol.
Helps reduce constipation
Including this vegetable in the regular diet can also be key to maintaining good digestive health. In fact, thanks to its interesting contribution of dietary fiber, it is a good option to deal with constipation from the diet.
This is explained by various studies that support the benefits of fiber on digestion. Additionally, research published in Hospital Nutrition found that individuals who ate broccoli were able to defecate more easily than those in the control group.
Decreased risk of mental decline
Sulforaphane and other bioactive components of broccoli and cruciferous vegetables have beneficial effects on brain health. Its assimilation into the organism contributes to preventing mental deterioration associated with age, as well as other cognitive pathologies.
In a study reported in the journal Neurology, 960 older adults were observed eating a daily serving of green vegetables like broccoli. Ultimately, this variety of foods was found to help resist aging-related mental decline.
Preparation of broccoli
It can be prepared with a multitude of ingredients and in different recipes. You can combine it with other vegetables, such as potatoes, carrots, etc. a. However, we must take into account what we mentioned at the beginning: its nutritional quality may vary according to the cooking that is given. Therefore, to take advantage of its properties, try to eat it raw or steamed.