Broccoli ( Brassica oleracea ) is a cruciferous vegetable that is prized for its high nutrient content. In this way, it is similar to cabbage, cauliflower and Brussels sprouts, as they have some similar characteristics. Do you know what properties broccoli has?
This vegetable can be eaten raw or cooked, but the amount of nutrients depends on the type of preparation. According to a study published in the Journal of the Zhejiang University then Bed and Science: Biomedicine & Biotechnology , steaming causes less changes in the composition of its nutrients.
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It is believed that this type of cabbage began to be grown in the Mediterranean, in particular in Italy. Since the days of the Roman Empire, it has been eaten in this country. It was the Italians who brought this product to the United States. Due to its health benefits and gastronomic value, broccoli is an interesting product that must be present on your table .
Nutritional Benefits of Broccoli
Broccoli is an important source of essential nutrients, as highlighted in the publication Mini-Reviews in Medicinal Chemistry . According to this data, the vegetable contains:
- Vitamins A, E, C, K and Complex B
- Minerals such as iron, calcium, zinc, selenium, and potassium
- Dietary fiber (fiber)
Health Properties Of Broccoli
Research published in the journals Preventive Nutrition and Food Science emphasizes that this type of cabbage has powerful antioxidant and anti-inflammatory effects . A rich source of glucosinolate compounds, flavonoids, vitamins and minerals, it helps suppress oxidative stress and prevent the development of chronic disease. What other benefits of broccoli are known to science? We’ll talk about this below.
Helps Control High Sugar Levels
Eating this vegetable regularly helps regulate blood glucose levels, minimizing the risk of developing diabetes. A study published in the International Journal of Food Sciences and Nutrition , showed that broccoli helps reduce insulin resistance. Apparently, these properties are due to the high content of antioxidants.
Favorably Affects The Lipid Profile
Due to its high concentration of bioactive compounds, among which antioxidants are released, this vegetable can help maintain a stable lipid profile. This, in turn, is beneficial in protecting heart health. Specifically, a study published in the journal Diabetes Research and Clinical Practice found that eating broccoli may be beneficial for regulating triglyceride levels and lowering bad cholesterol.
Including this vegetable in your regular diet can also be key to maintaining good digestion. In fact, thanks to its high fiber content, it helps fight constipation. Various studies support the benefits of fiber for digestion. In addition, a study published in the journal Hospital Nutrition found that people who ate broccoli had more regular bowel movements than other controls.
Increases Mental Performance
Sulforaphane and other bioactive ingredients in broccoli and other cruciferous vegetables have beneficial effects on brain health. They help prevent age-related cognitive changes as well as other pathologies. The study, published in the journal Neurology , involved 960 seniors who ate green vegetables such as broccoli daily. As a result , the diet has been found to help combat the decline in mental performance associated with aging.
This vegetable can be prepared according to various recipes. You can combine it with other vegetables such as potatoes, carrots, etc. However, we must take into account what we mentioned at the beginning of the article: the nutritional properties of broccoli can vary depending on how you cook it. Therefore, to get the most out of it, eat it raw or steamed.