Broccoli is an edible green plant in the cabbage family whose large flowering head is eaten as a vegetable. It is a popular vegetable that is high in many nutrients, including fiber and vitamin C.
Here's the health benefits of broccoli:
1. Very nutritious
*Broccoli has many vitamins and minerals including more than the recommended daily allowance of vitamin K and vitamin C. Aside from them, broccoli also contains:
- Folate
- Fiber
- Chromium
- Vitamin E
- Vitamins B1, B2, B3, and B6
- Manganese
2. May be able to fight cancer
*There are several studies that connect less inflammation with eating broccoli regularly. Inflammation, particularly when chronic, can lead to cancer. Broccoli may also help in preventing oxidative stress, which can also leads to cancer.
3. Good for digestion
*Broccoli contains 21% of fiber RDA or one gram of fiber for each 10 calories in this green. This means you don’t have to eat a lot of broccoli to meet the daily requirement for dietary fiber.
4. Good for the heart
*Studies have shown how broccoli can help reduce the levels of bad cholesterol in the body or LDL. High LDL levels can lead to heart disease. The B vitamins in the vegetable as well as the phytonutrients work together to improve cardiovascular health.
5. Good for the eyes
*Yellow and orange foods aren’t the only ones that are rich in carotenoids. Greens, such as broccoli, also have them particularly lutein and zeaxanthin which are helpful in preventing macular degeneration or weakening of the eyes as a result of getting older.
Here are some tips in preparing broccoli to make sure you preserve broccoli’s nutrients:
When rinsing, use cold running water.
Cooking should be quick and even, so cut the florets into four parts.
Include the stems and leaves for a balanced flavor.
Don’t cook the broccoli right away after preparing it to enhance its nutrients.
Boiling broccoli for five minutes can help preserve quercetin and kaempferol, which are flavonoids. This can also help in retain beta-carotene and lutein.
Steaming can help retain chlorophyll and vitamin C, but microwaving is better. Pressure cooking though retains the most of the vegetable’s vitamin C.
Out of all the methods, it is best to quickly steam broccoli to maintain its antioxidant capacity, along with its nutrient content.
Source: stethnews
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